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yeah my approach for the race on may 13 will be to go out with the leaders and hold on as long as i can. the winning time last year was 19:04, fifth place was 20:34.

winning time last year for the wimbledon race was 18:56, fifth place 20:26.

come on joe, let's see if we can go 1-2.

Eric Finan in his HM race comments:

Quote

I feel that 8 miles at HM race pace effort about 10-14 days out is a pretty good indicator of what you should be able to do on race day

i wonder if the equivalent rule of thumb works for shorter races. like is 3km at 5k race pace effort a good indicator 10-14 days out from a 5k? maybe i should find out in a couple of days.

fast pace, lots of change of direction, lots of time in a semi-squat position, lots of explosive movement. the equivalent for me in terms of effort is indoor ultimate, which is exhausting.

what's your whole home setup now? seems like you're putting together a good bunch of gear.

cavs' offense brought to mind the famous "clogged-toilet" offense of the randy wittman-era wizards, except lebron is an order of magnitude more transcendent a player/plunger than john wall.

i did not have a dog in the fight between cavs and pacers but it'll be nice to get to watch lebron keep playing. he's the GOAT.

- run 6.5 km (treadmill) @5:08
right hamstring a little tweaky since this morning, unsure what that's about. no issue during run.

- pull ups

- DB OHP

- SL pogos

- stretch

leaving pre-dawn tomorrow, arriving early-early sunday morning. inshallah i'll get a good long run in on sunday.

No not at all, not worried about my health or anything like that, in fact I'm probably eating healthier than I usually do. Just I'm certain I'll get weaker and lose mass over the next few weeks and want to think how I can minimise this.

I'm doing a 4 week medical elective in the big teaching hospital in Kathmandu then off to do Everest base camp via Gokyo.

a month isn't that long. i wouldn't sweat it too much. do some bodyweight exercises or find a gym and lift while you're in kathmandu and you'll be fine. whatever you lose will come back. i haven't lifted in like a year and my measurements are almost the same as they were at the end of 2016.

yesterday worked from 8 until midnight, including a dinner thing at the german ambassador's house and then bonding time with colleagues. drank a lot but somehow managed to avoid (1) getting very drunk and (2) having a hangover. so high-five for that. it was worth it, it's important to take opportunities to connect with people outside of work. plus the club was hilarious, tajikistan is a strange country.

today i've been working since 8:30 and have another dinner tonight. so no run until tomorrow morning, when i think i will scrap any thought of doing a "workout" on the treadmill and just do some good old jogging for an hour or something. can't wait to get back to islamabad.

also, a propos of poetry, at the hotel here they always leave a little piece of paper with a bit of persian poetry on it on your pillow after they make up the room. usually it's something by rumi or ferdowsi in standard translation, i.e. professionally translated by an english-language poet. today it was not that. to wit:

Making amends With all of my
Great Friends,
I swear I was possessed
When I turned into such a mess.
Don't want to fall into your trap again,
So sick and tired of playing pretend!

- Rashid-al-Din Hamadani (ca. 13th century)

i'm sure the persian is lovely but...wow.