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WVN looked ridiculous @ 400m.. so easy for him. Bolt-level easiness.

file this under "and shit": ibi watson setting a michigan record of 44.5" (12'1.5" touch).

when you have to put a maxed out vertec on a box .. you know it's going to be serious.

nasty

reminds me of that anecdote about milton berle, who had a legendarily huge cock. some guy challenged him to see whose was bigger, so they went in the bathroom and came out again a few seconds later. the guy looked disappointed. someone asked berle what happened and he said, "i just pulled out enough to win."

wtf... lmao

08/04/2017

bw = 159
soreness = calves lightly
aches = left bottom of foot, left achilles slightly, left knee slightly (after run, for ~1 hour) .. right hip flexor slightly, feel alot better after eating
- edit: it's weird, if mosquitos jack me up near my achilles, it can make it feel like I have an achilles injury .. and i've been bitten around there a ton lately.. so I just have to be careful, because i'm unsure whether it's muscle/tendon aches, or weird pain/referred pain from mosquito bites.. eh!!
last night's sleep: very bad .. odd thing .. i keep getting lit up by mosquitos, and last night b4 sleep, let the dog's out to pee .. and got bit a bunch .. anyway my right index finger, on the side, has these bubbly lumps, almost feels like I got burned.. feels really weird.. so anyway that bugged me all night.

morning speed:
- 9 AM
- very hot
- no socks
- goal was to do an 800m under 2:30 ... data from garmin connect says 2:30, but, my watch said 2:29, so goto hell garmin connect. edit: actually, garmin says 2:29.6  
- i think my 800m PR is 2:21? so 2:29 in my first 800m in several months has me optimistic. I do feel pretty good.. I feel fast and i've got extra fat on me (and extra muscle), which is great once that fat comes off i'll have alot of extra pop.
-- edit: 800m PR is 2:23 ... +6s difference at this stage, i'll take it.
-- 800m PR of 2:23 came in December 2016 when I was in pretty much peak form.
- going out too fast definitely wrecks me, but, i need to be able to handle those paces better sooo..
- ooh I chased down a guy on a bike, was funny.
- also hit a ~100m (0.96m) in 13.8 seconds with running form / foot strike (not sprinting form), which is good at this stage .. means i'm producing some decent power again - already.
- max speed happened during one of the 0.06 mi runs @ ~16 mph



short session .. testing speed is always draining.

anyway, happy about it.



bw strength:
- ng pullups: BW x 9
- full dips: BW x 9 (right shoulder lame)
- standing single straight leg lifts: x 20
- standing single leg abduction: x 35
- close grip pushups: BW x 30
- pmghr quarters: BW x 7
-- nice
- torso rotations: x 20
- forward arm circles x 20
- leg swings: x 50 in a row each leg
- backward arm circles x 20
- other stuff
- hip rotation: x 20
- lateral leg swings: x 20



tomorrow: complete rest
sunday: running jump rope, light jumps, and MAYBE lunges?

wow what a finish .. Mo got tripped up twice on the last lap, almost fell .. also stepped on the inside line, but I imagine it won't be a problem because he got roughed up twice.

then he just turned on the burners and toasted everyone.

Cheptegei got 2nd.

Sir Mo Farah

man way too many commercial breaks.. really sucks.

:/

need to re-watch this race from the online footage.

10k final.

m0 m0 m0 farah.

got my cookie & green tea out.