Adarq.org

saturday

- run 51:31, 9.8 km
bit slow, it was strangely warm.

leaning toward signing up for the rock 'n' roll half marathon next march. i need a target and something for me to build a training plan around that isn't just "run when you feel like it and sometimes when you don't." found one that's 12 weeks long and includes tempo and speed work, as well as one day a week of strength. seems like building off of that would be a good place to start, obviously extending it some weeks as march is farther out.

goal would be 1:30 which is about 4:16 pace. i'm obviously not near that level of fitness now, but i guess that's the point!

6:38 mile pace for a half?? That's pretty intense! Interestingly I just attempted a fast mile a little while ago and that was within a few seconds of that time.

How do you like the long duration running training? I'm doing a pretty general mix of stuff, some lifting and some intervals of various kinds. Focusing a lot on learning about mechanics and stuff. Thinking about doing an aerobic block with maybe some movements more specific to stuff like fris/soccer/bball. I don't think I've had a dedicated aerobic block for probably like 5 years. And even when I did it was more like 2*20 min high intensity aerobic runs rather than a more LISS approach. Based on Lyle's articles on aerobic training I think it was more specific to fris at the time

I feel like LISS style running can be somewhat relaxing some of the workout because of the lower intensity and endorphins and also after the workout which makes it different from anaerobic stuff that can have you feeling real crappy during a portion of the workout.  It might be better for mental health than the stuff I'm doing, or worse

There is no better training plan setter and motivation source for me, than a race date with a barely reachable target for it. Go get that 90' half!

- speed work
-- warm up
-- 800m x [3:03, 3:01], 1:30 walking rest
-- cool down

again starting off conservatively. these are meant to be RPE 8-9 on the plan i'm following but i'll work up to that. still, was huffing and puffing a bit at the end of the second one. long way to go, long way to go.

also, meant to run these on the track at the high school that's about a kilometer from my place but there was a JV football game in full swing, with a big crowd. duly noted: no track work on saturday mid-afternoons until the winter.

- run 46:02, 7.58 km
very relaxed.

thanks adarq!

actually followed through on signing up for the half marathon in march. it was expensive, too, so i'm really committed now! 

saturday
- speed
-- warm up
-- 800m x [3:02, 2:56]
-- cool down
late morning. track was open so i did it there. was dragging a little but not unhappy with the times or split.

sunday
- run 1:14, 12.96 km
rainy but not too cold. pretty nice.

forgot to log saturday before, added now.

spectacular life PR: i'm engaged! 

thanks loopie!

- run 38:42, 7.54 km
adjusting to cold. long sleeve shirt plus sweatshirt is too warm at 42/6 degrees but gloves were great. would have been nice to have ear muffs, too.