Adarq.org

- run 1:00:33, 11.91 km
nice and easy pace, although pretty variable because of the hills.

- stretch

- circuit x 2
-- push up x 20
-- pull up x 7

- circuit x 4
-- jump rope x 100 (did 10 double-unders at the ends of rounds 2 and 3)
-- lunge +40 x 8
-- push up x 16,16,15,15
-- pull up x 6,6,5,5

- Russian twist +20 x 10

- SL RDL +20 x 10/leg

weighed the sand bags today. they're ~20 pounds each, not 25.

turned off the news today. about to head down to BLM plaza to help set things up for tonight. one last run before the shit hits the fan (or, maybe, just maybe, doesn't).

- run 12.36 km in 1:00:24
just let myself go, only checked watch once, at 5 km, to see whether i'd hit 30 mins or 6 km first. beautiful day.

- stretch

god help us.

just realized i didn't order my new shoes the other day because the adidas website is busted.    had to order just now, confirmed it went through. old shoes are stinky, time for another wash. wonder how many miles i've put on them.

- run 50:56
just over 10 km, nice and relaxed. glutes sore from the lunges! good stuff, should keep those lunges in.

as i alluded to above, this week is going to be hectic. won't hold myself to any plan, just run if it looks like i have a window to do so.

Hey hope you and your family are okay after the earthquake.

i don't think you should worry about technique. you're trying to get faster and you want to get more powerful as a means to that end. what's the point of getting better at broad jumps if the improvement is all from learning how to do broad jumps better? just try to jump farther every single time you jump. if you want to mix things up, you could add in loaded jumps and DL bounds. if you can get your hands on a sturdy medicine ball (they're not that expensive) do medicine ball throws.

yes that's what i meant, sorry to be unclear. there's a skill component involved, so it may be just that you had more to learn on the SL jump than DL jump and so progressed more quickly for that reason. in any event explosiveness/power seems (has always seemed) like something you ought to work on, and if you're going to use broad jumps as a tool then DL > SL.

- warm up; intervals 400m in [85, 88, 87, 85, 87, 87, 86, 83] w/3:00 jogging rest; cool down
total distance just over 9 km. this workout is better with jogging rest (walking is too easy).

there was a group running at the track that actually looked pretty fit, one guy was really flying. i talked to them afterwards and turns out this is a regular thing, they belong to a local running club and have been working out together on wednesday evenings. got the fast dude's email (he did an 11:38 2-mile and then what must have been a similarly quick mile with a few minutes of rest in between) and will try to hook up with them in the future. would be cool to have a group to train with, especially if someone in the group is fitter than i am.