Adarq.org

- tempo workout
-- run warm up x 2 km
-- run 1 km @3:46, 1 km @ 5:01, 1 km @4:08
-- run cool down x 2.4 km

- stretch

total distance 7.4 km, total time 35:46. ran with fast christian, who is fast. i held on at ~3:48 for 0.8 on the second fast km and then died. he finished his km and then looped back around to me, did not break a serious sweat. #goals. we will run together again after i'm back from the trip. especially if there are more mornings like this: sunny and 18/65 degrees. he also gave me a couple tips for the race, the main new one of which is not to panic if the first km is a little slower than target pace. contradictory to adarq's approach but on the other hand it's my first race and if i go out in 3:46 i will blow up really early. only need to average 3:59 to reach my goal and the gap between that and 3:46 is big.

quads cramping very mildly for a second after i got home.

incidentally, turns out the guy he ran the (half, not full) marathon with in hawaii was a gold medal paralympian in the 90s in...downhill skiing. blind. downhill skiing.

 

- run 3.4 km in 19:48
with gf. she had to take a short walking break after about 2.5 km. legs tired and left posterior knee bugging a little so didn't want to do much this morning anyway, just get warm and stretch.

- stretch

tomorrow will run with fast christian inshallah.

Quote from: LBSS on May 06, 2018, 01:22:48 am

when i run in the morning i don't usually eat first, so i'm considering just doing that for the race. or may just have a banana or a granola bar or something, and coffee.

I also usually run fasted and have had good results with either oatmeal+coffee or banana+coffee a few hours before racing.

noted, thanks.

- run 14.43 km in 1:12:58 [60s @3:20-3:50 x 10 w/2 min jogging rest]

- stretch

overheated and dehydrated by the end but pretty pleased with this. last hard workout before race next saturday sunday (!). anyone got any tapering tips?

that kid was born in the year 2000 adarq. think on that for a second. we old.

yeah it's thunderstorm season. i'm extra annoyed because i meant to start 45 minutes earlier but i was waiting for a guy to drop something off at my house and he just never showed.

Quote from: ChrisM on May 02, 2018, 01:29:07 am

Disagree completely. What happened tonight is what happens when you move the ball and cut off ball. You get great looks for role players and they find a rhythm. When you spend most of the game watching Bron go iso and kick off a drive you can go cold. Especially as a shooter/role player. Tonight they were hitting the same shots they missed at Indy simply because they were more engaged. It showed on D as well. Additionally look at the time Bron spent on the bench? Those "scrubs" made a run.

Nailed it. Id hate to be a role player for lebron. Yea you get crazy open shots but not in rhythm.  Btw carmello doesnt get this excuse, he had a high number of touches and still sucked. Catch and shoot is easy when you're in rhythm and warm (neurally) with regular touches (just rotating the ball etc) but if you get the ball very rarely and you're instantly expected to just nail a jumpshot cold, you dont really have the same rhythm/confidence and its a lot of pressure and you can miss the same shots you'd have made easily

fair enough.

disagree that lebron doesn't make his teammates better anymore. he's surrounded by scrubs who are winning playoff games over rosters that are more talented top to bottom because he drags them up.

yes, he's petty and ridiculous on social media, and he's a bad shadow GM. but on the court he's the GOAT and part of being the GOAT is willing mediocre rosters to success, which he did in his early years in cleveland and is doing again now. without lebron there is no question that cleveland is a bottom-dwelling lottery team.