Adarq.org

settled. plan is to build back to 50+ km per week over the next couple weeks, with one workout involving some kind of tempo or speed. something like:

sun: run ~15km
mon: rest
tue: run ~8km + strenf/power
wed: run ~10km
thu: run ~10km with tempo/speed
fri: run ~8km + strenf/power
sat: rest

strenf/power will be bw/KB based because i'm more likely to do it if it's at home:
- SL box jumps
- supersets of BSS + SL RDL
- upper push/pull and/or gymnastic holds
- core circuits

this week and next i won't aim for 50, just get progressively longer relaxed runs and do a strenf/power workout at least once each week.

that is a lot of throws. 

watched that like three times yesterday and again just now. so much heart. unreal.

yeah i think, at the (way) sub-elite level i'm at, my engine just isn't big enough to really take advantage of more intense training. not that i wouldn't or don't benefit from hills or tempo, just that at the moment the biggest hurdle is my aerobic base. those old runners have decades of base built up. i've barely started building. not saying i shouldn't mix it up from time to time, but i think for a while the best thing will be to uncomplicate training. 50+ km per week, 1-2 days per week of strength and/or power work that isn't running. joe rode that to some success earlier this year, even.

ran this morning with fast christian. good that i did, pride dragged me along when i was flagging around the 5.5 km mark. he told me that he only runs 30-40 km/week in the mornings when it's so hot out, never longer than 45 minutes. that actually seems wise to me. it was 29/85 this morning. he does two speed workouts per week on the treadmill as well. a sample: 15 mins warm up, 30 mins of descending from 3:45/km to 3:30/km, 5 minutes cool down. that is...aspirational for me. but then as he said while we were running, and apropos of the previous paragraph, it can take 5-7 years to build up to top fitness. once you're there you can tune up in a matter of weeks or a couple of months at a time.

- run 7.64 km in 39:11

- stretch

- ultimate frisbee x ~75 mins

- stretch

not as beastly hot as it's been but still humid. i'm rusty, played like dogshit. and, once again, have lost some fitness. last time i played it was amazing how much more quickly i recovered between points than usual.

running tomorrow early morning with fast christian. still not 100% over my cold. but tomorrow beginneth the build back to 50+ km per week. will go at least once to the gym this week as well. probably later given that i played ultimate today.

^^^ agreed, scooby is getting into seifullaah found poetry territory sometimes.

I wish, I mean, I hope
no
those word is not strong enough.

I must regroup myself now, now
that half of 2018 is gone. I must
pick up the pace and finish
2018 in a strong way.

This is a message to myself
on 180608, a Friday afternoon
where I slacking/recovering from
my exam 2 days after finishing it.

It will be raining for the next 7 days or so.

word.

george hill WTF, when he is guarding shots it looks like that kid at the bball camp that just puts his hand up so the coach won't yell at him.... wow

this is a much better - and hilarious - comparison.