Adarq.org

got back last night from a week at the beach. played tennis for an hour every day but one (when i slept for 9.5 hours -- unheard of for me -- and missed the court time), lots of swimming, and one ~7 km run that felt incredibly hot.

it was a great week.

a couple people on here swear by knees over toes guy, FWIW.

Phase underway.

Start waist across love handles and belly was 90.5cm, around 35.6 inches.

Workout which they suggested do couple weeks I might do every morning. It's a 10 min workout but calves burning and while mid section is hot and a little sweaty. But with the fasting maybe not a good idea.

who is "they"? why would a ten minute workout not be a good idea while fasting? why is your midsection especially hot and a little sweaty?

shrink wrap does nothing but make you sweaty. there is, as coolcolj said, no such thing as spot reduction. coolcolj's advice is good.

jesus mf christ, lasha talakhadze broke the WR in the snatch, C&J, and total for 109+. his opening lifts were heavier than anyone else in the competition's heaviest lifts. 223, 265, 288.

https://www.youtube.com/watch?v=smX0uikrNts

- run 42:07, 8.05 km
nice outside. T+DI 140. this is the route around me with the most climbing, just about 100 feet per mile, mainly because the second mile is one long steady uphill. did an out-and-back past the cathedral for the first time. 

- stretch

did no running at all last week. friends in town, nasty weather, wanted to play guitar instead. will recover discipline at some point, probably when the weather sucks less, but have decided not to beat myself up about it for now.

a propos of the weather, it was nice out today, still humid but not as hot as it's been. T+DI 154.

- run 1:30:46, 16.15 km
felt wonderful, very relaxed.

- stretch

EDIT: also, got my third tattoo yesterday, a cross-section of the bedrock underneath my parents' house, on the inside of my left bicep. looks great, i'm very happy with it.

the men's 10,000 is happening right now. T+DI in tokyo is 152 and they're running <2:50 pace. freaking aliens.

EDIT: three laps to go and they've dropped it to 2:40. lmaooooo.