Adarq.org

- run 39:39, 8.01 km
very even pace except km 6, when i went to pass an old head and he started trying to keep up with me and i couldn't help myself, had to drop him

- stretch

T+DI 145, quite humid but not nearly as hot as it's been.

at least none of us is in the pacific northwest, where almost 500 people have died in an absolutely epic heat wave. portland, oregon and las vegas now have the same all-time high temperature: 117/47.2. it was 36+ here yesterday but then poured rain and it's supposed to be nicer over the weekend.

actually, come to think of it, avishek lived in seattle the last i heard of him. hope he's keeping cool enough.

the woman i went out with on friday night is a runner. texting with her this morning and i found out she is roughly as fast as i am, which is to say, pretty fast for an amateur woman. may be a running date in my future, lol.

- run 1:01:42, 10.45 km
took a couple of walking breaks in kms 9 and 10. absolutely gnarly outside, T+DI 164 (91/33 degrees and dew point 73). and i was a little dehydrated to start, i think.

- stretch

- run 30:00, 6.04 km
lovely evening. better than nothing. legs weirdly fried, especially quads. this is what detraining looks like!

- stretch

continuing to be distracted by work and dating and friends and guitar.

- run 49:44, 9.45 km
glutes and quads sore! not beastly hot today but pretty humid and 91 feet/mile of climbing. that plus this being my first run in like two weeks means nice and slow, 5:16 average pace.

- stretch
perfunctory because i was running late for something else. may do some more later.

can't remember the last time i was properly sore. definitely a good call to start doing a bit of strength work again. mixed stimulus good. thought about adarq and his lunge-based bionic (TM) legs.

nothing for more than a week. am kind of sick of running, the transition back to summer heat + humidity sucks so much. i think i'm due for a period of just training as the mood strikes. not that i was training particularly hard or consistently before, or progressing, but that's part of the problem: when i've got a goal and am not being consistent about going for it, i end up in a negative motivation feedback loop. so it's not a physical break i need but a mental one. also i've just been more motivated to play guitar than anything else recently, and that's joyful and great. training for a sub-19 5k will return, i predict.

my apartment building has a little gym in it so i figured i'd check it out today. went on a date the other night with a woman i'll see again, made me want to do some beach work, lol.

- jump rope x ~5 mins
ceiling very low. also the rope i have is quite short, complicates crossovers. also i'm quite out of practice, obviously.

- GMB full body warm up

- superset x 2
-- 45 degree hyper x 12
-- DB row 50 x 8/arm

- superset x 2
-- pallof press 30 x 10; 25 x 10
-- DB bench 40s x 10
-- BSS x 10

- DB curl 20s x 10
- cable tricep pressdown ? x 10
- DB shrug 50s x 10

- jump rope x 100