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  • 4 miles
  • 00:35 time
  • 500 calories
  • 1 workouts
  • This Week time period


  1. Shared Photo

    Here are the kids I talked about in today's run post.

  2. RUN
    great Bauleni Market 4 mi 00:35 08:41 pace

    My wife told me she wanted n'shima and relish (the local staple meal: n'shima is made from mealie-meal (ground maize) and looks like mashed potatoes and is pretty much tasteless, but it i... read more

  3. RUN
    good Mountain of God 8.5 mi 01:18 09:10 pace

    A nice group today - from Zambia, USA, Italy, and Germany. We had a great discussion about world history (especially Europe, post WW2 and post European Union). Very, very interesting. A great run a... read more

  4. RUN
    tired Bauleni 3.22 mi 00:32 09:46 pace

    Easy recovery run - sore from yesterday's speed work. I managed to order this run so I finished into a very stiff headwind, and it's cloudy out today, so nice and cool for running. Locals... read more

  5. RUN
    tired Yasso 800s 6.11 mi 00:42 06:52 pace

    10x800m with 1 minute recovery jog. I probably should have extended the recovery a little - it got harder and harder to maintain pace on the 800s. My target was under 3:30 for the 800s, and I was w... read more

    • Matt

      Great stuff today Rev. Looks like you're on pace for a sub 3:00 marathon :)

      5 days ago Like1 person

    • Dave P.
      Dave P.

      Good speed work! Definitely important to get the recoveries to keep them going strong.

      5 days ago Like1 person

  6. RUN
    good warm up - cool down 3 mi 00:28 09:15 pace

    Easy run to the school and around the track to warm up for today's workout. And back home after.

    • Mike D.
      Mike D.

      I'm reading Bart Yasso's book My LIfe on the Run. I never realized all the exotic races he has run.

      5 days ago Like1 person

  7. RUN
    alright AISL 4 mi 00:35 08:45 pace

    I had a vague idea that I would go and run some speedwork at the school track, but when I got there, the track team was practicing. On a normal track, that would have left me with plenty of room, b... read more

  8. RUN
    alright 5K Around the Block 3.13 mi 00:30 09:35 pace

    Just a slog around the (longer) block to zap the zero. I was planning to use this to warm up and then do some stretching and core work, but then I had laundry and dishes to do, and so I didn't... read more

  9. RUN
    good Mountain of God 8.5 mi 01:24 09:52 pace

    The Sunday Runners split into two groups today - the ones who are running the Comrades Marathon (90km) next week didn't want to run in the forest, so they went their own way. I led the other g... read more

  10. RUN
    great soccer 7.7 mi 02:00 15:35 pace

    I haven't played soccer in forever - I really didn't want to pick up any dings before the marathon. But since the marathon is over, and since my running buddies were only doing a 10K toda... read more

  11. RUN
    good Around the block 5 km 00:27 08:41 pace

    Just an easy jaunt around the block. I extended the block to make a rectangle today - turns out it's exactly 5K. One thing that annoys me are the big trucks on our road. Our road is a rutty, p... read more

    • Dave P.
      Dave P.

      Sounds tough with the dust and playing frogger to dodge traffic. Way to get through it.

      11 days ago Like1 person

    • Jen S.
      Jen S.

      YAY for mid 50's!! It was 65 just now for my run. May has been really cool here in Ohio, but we're predicted to have a hot, dry summer.

      11 days ago Like1 person

    • Reverend Run V.
      Reverend Run V.

      Jen, you should really come to Lusaka. We're going into "Winter" - it's funny because Tara has been really cold, as it's gotten all the way down to 55...

      11 days ago Like

    • Reverend Run V.
      Reverend Run V.

      Dave, I forgot to mention the highlight of my run was passing a minibus on the dirt road. I'm surprised it could keep going, the way it was creaking and groaning with each bump.

      11 days ago Like

  12. RUN
    good Powerline Tower Route 8 km 00:46 09:15 pace

    Nice and easy run, but uphill and against the wind. Not all that much to report, except it was windy. Really windy. Lots of blowing dust. It's definitely the dry season, as the trails have bec... read more

  13. RUN
    great Japan Road 10K 3.1 mi 00:21 06:50 pace

    The plan today was a 5k time trial. After warm-up Rich and Sarah and I headed out on the pavement into the wind. We would turn around after 2.5 km. Rich wanted to run better than 22, which would be... read more

  14. RUN
    good Japan Road 10K 6.1 km 00:37 09:45 pace

    warm-up/cool-down with Rich and Sarah

  15. RUN
    alright Bush Meander 5.5 mi 00:48 08:43 pace

    I was tired and really not feeling this one. So I just went out without a plan, out past Kilimanjaro (restaurant - apparently it used to be good. When we went, the slow service was overshadowed by ... read more

  16. RUN
    good Japan Road 10K 6.66 mi 01:03 09:27 pace

    Nice and easy for the anticipation run - later this week some of us are going to run a 5K out on Japan Road (it's flat and not very much traffic). Rich and Sarah want me to pull them to under ... read more

  17. RUN
    good Twin Palms 18 18.5 km 01:43 08:57 pace

    Nice easy distance with the Sunday Runners Gang. We took it easy, had a good time, enjoyed the run. For some reason RunKeeper had the route cut off massively, but I went with everyone else's d... read more

    • Jen S.
      Jen S.

      I'd trust everyone else's distance too. Runkeeper can be buggy. Nice run!

      16 days ago Like1 person

  18. RUN
    alright AISL + Around the Block 4.66 mi 00:42 08:55 pace

    Easy run planned. Had some bathroom issues and had to make my way back to the International School post haste. At least I made it. They had a big "car boot sale" (how they do rummage sale... read more

  19. RUN
    good AISL Track 3 mi 00:19 06:26 pace

    I wanted to get a better sense of where I ought to be heart-rate-training-wise. So I ran a 15 minute warm-up, then ran three miles 6:33, 6:28, 6:19. My heart rate for the first two miles stayed pr... read more