Adarq.org

-explosive through the roof. Focus pretty off. It's weird, days when Im an athletic freak my conditioning sucks and days when I can run forever my speed is usually average. It might be correlated with diet.

that is an interesting observation. might be worth logging diet for a little while to see if you can find a clear correlation?

big ups on the squat PR, btw.

- run 7.4 km in 40:00, walk 0.7km

- stretch

have decided that 30 mins at a stretch and going for two a days doesn't work. it's too hard with work to plan for that. gonna switch to duration based running with less focus on pace. 40 mins per day for the first week, then adding minutes slowly over the next few weeks. consistency > *.

even odds you come in under 12% 

amended: 70% you're under 15% but question the dexa's accuracy, 30% you're over 15%.

second and third were separated by nine thousandths of a second. damn.

england got outplayed and deserved to lose. they just didn't seem to have the skill to keep the ball up high, passing the ball to pickford so much that it got ridiculous. when they did get the ball toward the box they just couldn't seem to make any kind of meaningful connections. bad movement or something, i don't know. it wasn't very fun to watch.

i was watching in the british high commission bar with a bunch of english diplomats, a few pakistanis, and few scots and welsh who were quietly rooting for england to lose. place got real quiet as the second half and extra time wore on.

- run 6.03 km in 31:06

- stretch

something screwy from the first step in the sole of my left foot. spot of discomfort toward the front of the arch, more medial than lateral but not exactly behind the big toe. i haven't had plantar issues in years, since i really adapted to the arthritis. will be a bummer if this turns into something. not painful or uncomfortable enough to affect gait during the run but it's bugging me still now, half an hour later. plan is to run another easy 6-7 km tomorrow morning and then tempo in the evening but i'll see how the foot feels.

why doing the arm swings with DBs? speed comes from the arm, per your signature quote. why slow them down?

last night

- run 6.01 km in 30:58

- stretch

it was 100 degrees out