Adarq.org

friday

- run 54:14, 8.83 km

saturday

- run 58:33, 9.67 km

- bouldering x ~90 mins

today

- 10-mile race pace practice
-- warm up
-- 3 x 10 mins w/4 min jogging rest (2.28km, 2.29 km, 2.30 km)
-- cool down
hillier circuit (i hope) than the race next weekend, because this was a little hard and average pace during the intervals was ~4:22. that is very near target 10-mile pace, but obviously a fraction of the total distance and not continuous. now a bit more pessimistic than i was last weekend.

- couch stretch
- groin stretch
- glute stretch
one thing bouldering has sparked is a desire to work on mobility and strength again. that's good.

- run 37:39, 6.75 km
legs felt a little heavy.

friday

- run 38;15, 6.40 km
last little leg stretch before sunday's race

saturday

- bouldering x ~90 mins
fun, my hands are gonna hurt for a while until they adapt to this new activity. looking forward to that, though. i've always found working on grip strength very boring but i know how important it is.

today

- 10 mile race
-- warm up
-- 10 miles in 1:10:39 (watch), 1:11:02 (chip), 1:11:16 (gun)
very pleased. hit goal on watch although just missed it on the official time. more importantly, i ran a negative split (36:03, 34:59 official) and never red-lined. even had enough juice at the end to speed up for the last 100m or so and pass a guy i'd been trailing for the previous two miles. that means i'm learning and getting better at managing a race.

finished 172nd out of 3431 total finishers, which is also a slight improvement from my half marathons in terms of percentile placement. now if i could only get my training more consistent, i could really improve!

Hyped to see you on the bouldering train! I think it pairs really well with running. Hopefully in the future you can do some cool combined trail running/climbing trips!

- run 36:55, 6.50 km
rear right leg is tight, especially hamstring. humid and warm verging on hot. a little preview of summer.

- run 54:04, 9.77 km
little discomfort in left knee and right big toe. the toe pain makes sense, although it's the first time in a while i've tweaked that one. not sure what the knee is about. seems fine now. warm but not hot today, took it easy.

- run 54:03, 8.15 km
wife exhausted from stress and lack of sleep, this was extra slow.

- intensive tempo
-- warm up
-- 400m x 3 @ 5k pace (1:33, 1:35, 1:33) + 400m hard (1:14); 100m walking rest
-- 300m walking rest
-- 400m x1 @ 5k pace (1:35) + 400m hard (1:16); 100m walking rest
-- cool down
abbreviated version of the workout the running club i'm on the listserv did early this morning. didn't have a lot of time, but i liked this. also, used the lap button on watch and ran the intervals mostly by feel. worked pretty well.

left elbow feels completely fine, so i think i'll try to climb again tomorrow morning. will do a LOT of warming up and take it easy.