Adarq.org

today is the fifth anniversary of my brother's death, by suicide. he was homeless off and on for a few years, so my parents are going to join the encampment outreach i've been doing every friday for the past 1.5 years or so, as part of commemorating him. i miss him, a feeling that's gotten more acute in recent months. i'm not sure why. but i'm feeling it today.

sunday

- run 1:18:34, 13.14 km

wednesday

- tempo
-- warm up x 2 km
-- 5km @ 4:31 [4:36, 4:36, 4:30, 4:30, 4:27]
-- cool down

forgot to start the run with the programmed workout, so i didn't have the pace guidance. by the time i noticed it was too late to start over so i just decided to do it by feel. a bit slower than i planned, but negative splits even with the uphill finish. not mad.

today

- run 16:32, 3.34 km
just to stretch legs and do *something*. 

- run 40:07, 8.02 km
added a little bulb to the end of my favorite loop and it was exactly the right length to get to 8km. nice.

thursday was crazy with work and friday i was in transit.

saturday

- treadmill intervals x 3
-- 0.5 mile @ 6 mph
-- 0.5 mile @ 9.5 mph
in charlotte for grandpa's funeral. woke up and got this in, which i'm glad about for two reasons: (1) it's always good to follow through on a commitment to train, and (2) my achilles didn't hurt despite this being at 7 AM.

today

- run 54:01, 9.83 km
cold-ish and raining, felt great.

thursday was crazy with work and friday i was in transit.

saturday

- treadmill intervals x 3
-- 0.5 mile @ 6 mph
-- 0.5 mile @ 9.5 mph
in charlotte for grandpa's funeral. woke up and got this in, which i'm glad about for two reasons: (1) it's always good to follow through on a commitment to train, and (2) my achilles didn't hurt despite this being at 7 AM.

today

- run 54:01, 9.83 km
cold-ish and raining, felt great.

Yo you have morning achilles pains? I have been having them too. I thought that with changing up mechanics its put more stress on the calves so thought they were growing pains. I dunno why the morning though, i guess less blood flow there, then? Dont really have em most of the rest of the time so thats kinda odd.

Felt curious enough to double check the textbook, and there are some mixed result studies with animals about effect of higher vol aerobics, with some having decrease in cartilage mass, and some having increase. You do run kinda high vol, so might be something to consider

it's right in the pad of my heel, and it doesn't affect me when i run later in the day. just was starting to the last time i tried to make a push to run in the mornings, so i was glad when running on the treadmill last weekend didn't bother it. racing today didn't, either!

- race
-- 5 km in 20:11 (chip) and ~20:20 (watch)
course measured a little short per watch. i would have finished right under 20 mins chip time but my fucking shoelace came untied about a mile in. lost about 13-15 seconds. it's never come untied before so that was extra annoying. lesson learned: double knots. anyway came 10th overall. goal was to run under 20:30 so feel pretty good about it.

gf ran the 10k and finished as the third-place woman. the winning 10k time was 34:10! winning 5k time was low-17s.