Adarq.org

welcome back. is there a reason your RVJ reps are so low? greasing that groove was really important for me, a fellow not-very-high jumper. i'd do 4-5 from a short approach before i even did my first one from a full (four-step) run up. you might think about doing more RVJ, or putting them earlier in the workout, or both. just a thought.

how in the hell had i never heard of this guy until two days ago. tryna learn this song now, fingerstyle 4 lyfe.

<a href="http://www.youtube.com/watch?v=f4it9vK6G7o" target="_blank">http://www.youtube.com/watch?v=f4it9vK6G7o</a>

- run 1:06:20, 13.52 km
felt amazing. cold (35/2 celsius) but no wind to speak of, so long sleeve shirt plus my running shell was plenty of warmth. new route, liked it, will repeat. 

- stretch

i missed two runs this week and still totaled 42.2 km, and i feel super ready for a long and slow run tomorrow.

still feel out of sorts, multi-day headache which is mild now but still there. woke up in the wee hours and couldn't go back to sleep because of severe pain in my right ear (second time in the last week or so). made a doctor's appointment to get that checked out.

did manage to do some pull ups, at least. 8,8,7 wide grip, dead hang.

half marathon is a whole other level from 15k IME. very doable, especially if you take it easy, just be prepared to be more tired at the end than you expect. go get it.

go see a PT.

- run 58:29, 11.65 km
chilly, in the 30s (~5 celsius). legs a little heavy going out the door but once i settled in this felt great. i like the route i did, too, combining two other ones into a nicer loop.

- stretch

we're supposed to get 2+ inches of snow and ice tomorrow so let's see what conditions are like in the morning. snow could be fun, to a point, but i ain't running on ice.

no need to apologize! i think this is spot on, as well: "I'm sure people who have thrown everything at a single goal and sacrificed other aspects of their life have regrets too." life is full of trade-offs.

- run 1:39:53, 17.01 km
yeah that's the stuff, 5:52 average pace. did this in the dark and used my new headlamp for the first time. on the plus side, it's comfortable, didn't budge or bounce around at all, and lights up the ground enough that i can see where i'm going even in proper darkness. on the minus side, places where it's properly dark have lots of wildlife and frankly it freaks me out to look to the side and see deer like six feet away. they're probably harmless but still i don't trust the fuckers.

- stretch