Adarq.org

mondo duplantis breaks 26-year-old outdoor pole vault world record. he'd already set the indoor world record (twice) earlier this year.

<a href="http://www.youtube.com/watch?v=8Q7R6Kqn5gw" target="_blank">http://www.youtube.com/watch?v=8Q7R6Kqn5gw</a>

Barkley picked Lakers in 5.

thing is, he's unbelievably wrong on everything. lmao.

lol. in the last round he said the nuggets had "no chance" to beat the clippers. so funny.

- warm up x 1 km; 1.5 km race pace tempo in [5:41, 5:33, 5:40] w/ 3 mins walking rest; cool down x 1 km
T+DI 130. was a little apprehensive about this going in. it was a bit challenging but didn't wreck me or push me that hard, which is a good sign i think. it's good to get a feel for what 18:59 feels like step by step. the second interval was a little fast, more like ~18:32 pace. first and last were on the money.

- stretch

i don't think i'm in sub-19 shape. but gonna lower volume and up intensity a bit for the next two weeks to get more practice at race pace. then taper for a few days so i can time trial right before i leave on my trip. worse comes to worst i blow the time trial and have a little break before getting back on the horse.

i love jerami grant’s dunks. just puts it through so smooth.

that block was absolutely wild.

also, i want denver to win so bad. come on now. hold ‘em off.

thanks!

also, just like that, it's in the 50s here this morning (<15 for you celsius users). just spectacular. dew point is 48. autumn!

- run 21.11 km in 1:54:58
distance PR by almost a mile. it was so nice out yesterday that i thought i'd go for a half marathon today. take it nice and easy, just get the distance. but it was hotter than i thought it'd be. stubbornly persisted but i was dragging at the end: last two km were 6:17 and 5:39. overall average 5:27 is pretty slow.

- stretch

wrecked. i had to take a nap and now have a slight headache, which i'm sure is from not being able to rehydrate fast enough. if and when i ever do a half marathon time trial, i'm gonna drive to the C&O canal and just do an out and back on the flatness. same plan for 5k time trial. on that note: i'm thinking about doing a road trip next month to visit some people in massachusetts and new york. tentative idea is to start around the 10th. so might be cool to target the 9th as a day to test my 5k. then again i bet i'll have plenty of time to run on the road trip. maybe it'd be better to treat the road trip as a taper week and then test when i get back. tbd.