Adarq.org

it's gnarly.

- run 6.51 km in 31:27
not great, i think last night took a little more out of me than i thought. went out a little too fast as well and then slowed down, 4:50 average pace.

- stretch

w/r/t "trying to run slower": like you i'm still very much at the beginning of running training. the best thing for me is, at least 80% of the time, to not think about pace at all. settle into a comfortable cadence, whatever that means that day, and go with it. i don't try to run at any particular speed. if my experience is any indication, you'll speed up over time without meaning to. i started out in august/september at 5:12/km for 4 km as a natural pace on the roads and last night ran 4:34 for 5 km. that's a nearly 40-second improvement, with little noticeable difference in workout-to-workout effort,* in three months.

so my recommendation is just not to fuss about pace at all while you're running. it'll take care of itself.

*i did kick a bit at the end of the run last night, when it was clear that i could get under 23:00 if i wanted to. but i wasn't gassed, still very much a training run.

105x8 seated btn ohp is really solid, especially considering how long your arms are. 

- run 7.01 km in 33:12
felt fast, full of energy. evenings still easier than mornings. hit 5.00 km in 23:12, which is just 0:12 behind my december goal for a 5k...in the middle of a longer run. good.

- stretch
calves a little tight

mid-range shots suck at all levels of basketball, compared to post shots/layups and threes.

what have you been doing in all the free time you spent not looking at internet message boards?

swimming pool kick from deep end or sideway

that would be the literal opposite.