Adarq.org

sorry that was per km pace not miles. I dont know what a mile is 

i can do real world running at slow pace better but on TM it's harder getting a good warmup b/c it's locking you into a speed at all times. but lately running any pace just doesn't seem feasible .. im not sure why, my calf starts bugging out. it might be an over-use thing going on

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Thought about it more and im pretty sure running has been good to me but ive reached the point of diminishing returns with it very quickly b/c of competing recovery resources. Something like limiting my daily running to 5km but trying to improve speed will help me more. To get fitness i won't get it from running but perhaps from a workout like the following:
- Treadmill run (or road if i run to the gym)  30 min (at around 5-6min/km pace)
- Row 30 min (for a given HR goal even tho i don't trust these gadgets for that .. will figure it out somehow)
- Bike 30 min.

That's a 90 minute 'long' cardio workout without the problems of trying to do a long run at a too slow pace that the total mileage is embarrassingly low (like 10-12km). It has better carry over to bball because the running is more specific to the way i feel during games (ded lol) and with the cross training of the rowing for upper body and bike to take fatigue out of beating up joints that running more would entail. win win?

counterpoint: you should not be embarrassed by the speed your body needs to work at! everyone has to start somewhere. you are, despite all your second-guessing and overanalysis, a patient and diligent person. i really think that you're best off starting with no ambition other than to just get consistent with running easy. on that note i'll contradict adarq a little bit: if 9-10 kph is the easiest pace for you and slower paces are harder, that's okay. do what feels right and mix things up later. over time i believe you'll get more out of running 30+ mins at 10 km/hr consistently than trying to force 90 minute cardio complexes.

yo if you're interested in the growth delusion, check out doughnut economics, by kate raworth. goes way beyond the limitations of GDP to suggest an entirely new set of metaphors and basic measures for economic health.

- pull ups x 12
had 13 or maybe 14 if i pushed.

goofing off, amped because gf and i are heading out tonight! i'll work out while i'm in the states but not holding myself to any plan. i may post while i'm away but if not: merry christmas and happy new year, my adarq.org people. best wishes for the rest of 2018 and the beginning of 2019.

a true freak:

also: if I tried my absolute hardest, i might be able to hang with her for 1km, not even 3 laps.

this boggles me about cheserek, too, but in the other direction. he's doing km repeats at 2:50ish and making it look easy. 8 km plus the two reps at 2 km: 12 km total with rest in between each rep and set. that's a gnarly workout that is beyond the ability of roughly 99.9999999% of the world's population. kipchoge did 42km, straight, at ~2:54; his final two splits were 2:48 and 2:44.

i mean come on.

- run 6.02 km in 30:26

- push up x 12,17,13

- stretch

keeping the embers lit.

- run 8.01 km in 41:24
didn't feel great, although calves were fine so that's good. died a little in last km (5:23), bringing average to 5:10, which is a touch slow but nbd. i've definitely lost a bit of fitness but that's no surprise.

- stretch

if you have a fever, rest! your body is telling you to rest! it's okay to miss training! recovery>*

back on that unintentional poetry kick:

It was cold and windy
with a spray like rain but with a little
bigger rain drops.

As I entered I felt a little
sore in the chest, which
turned out to be a cold,
when I came back home.