Adarq.org

- run 10.1 km in 48:26
hard kick at the end with some strides mixed in.

- stretch

arch of foot hurt post-run. time to rest a bit, not good.

i'm sure the lebron video GOT to the good stuff. it's just funny to me that despite his uniqueness as a player the thing they chose to lead with -- and therefore emphasize -- was the thing that least separated him from every other powerful 6'8" 18-year-old overwhelming his competition with sheer physical advantage.

it's funny, the first minute-plus of the lebron video (after which i stopped watching) is almost entirely dunks, with a couple put-backs and one zion-like volleyball block. lots of high school players can dunk. he could dunk well, obviously, but so could this dude folarin campbell who played for my rival high school and then for george mason when they went to the final four. he could catch any lob, windmill on a fast break, whatever. best dunker i've ever seen up close, it was crazy.

dunking is the least relatively impressive part of lebron's game, even in high school. why not highlight the court vision, the body control, the passing, the strength? well, i guess the strength can't really show up against high school kids because high school kids are generally weak as shit. still, just seems odd.

the telfair highlights are way more impressive by comparison.

- run 10.18 km in 49:43
4:53 pace is a little below target for an easy run (4:58) but it felt fine, i wasn't pushing at all unlike the other day. right arch bugging a little at the beginning but it went away after ~2-3 km. mildly sore now when i flex my foot. weird, it never seems to get worse and it goes away for days at a time (didn't feel it at all on sunday, for example), but it won't entirely go away.

- stretch

right calf cramping mildly after but gave it a nice long stretch and it's fine.

why do you think you've got such consistent soreness/fatique in your hips? seems a little worrisome.

changed signature to reflect the new mileage i'll work toward over the next few weeks.

it's the end of february, so time to test. my goals were: squat 112.5x5, DL 130x5, bench 80x5, pull ups x15.

weighed in today at 74.5 kg.

- warm up run x 2 km

- mobilizations

- squat 112.5 x 5
no problem, could have hit at least 2 more.

- DL 130 x 2
grip fail. thought about bringing straps, forgot. i might try this again with straps. weak hands are weak.

- pull up x 10
a bit disappointing. i do seem to suck extra at these after DL, so i'll re-test.

- bench
too goddamn crowded.

- stretch

so, hit squat easily, missed DL but i think i could get at least 4 with straps, missed pull ups badly, and ??? on bench. mixed bag, which is to be expected given my relatively low level of adherence to the plan. i did get a bit stronger and the break from running focus was good, i'm kind of itching to start running more now. it's so much simpler. i'll keep lifting once or at most twice a week, probably adding some p-chain volume stuff like RDLs (which also build grip strength) in lieu of DL, which i've always sucked at anyway. as running volume builds i'll also add in some strength/power stuff like hills and stairs.

fwiw my all-time PRs are squat 161, bench 111, DL 145 (but i stopped doing it a long time ago so never got as good at it as i was at squatting), all while 78-79 kg.

- warm up run x 2 km

- mobilizations

- squat 112.5 x 4,1
felt off, cut losses.

~90 minutes later

- run 10.11 in 48:23
4:47 pace is a little too fast to be really relaxed. not breathing hard or anything but legs got tired after about 7 km. managed to come in quicker than i went out so it's all good. knees a bit achey post-run.

- stretch