Adarq.org

- run 1:59:01, 21.7 km
caravanned with mom, bro, and bro's gf on bikes. consequently went a bit too fast. whoops. got a bit of chafing on inner thighs in the second hour. guess those shorts are only good for shorter runs.

- stretch

re: RDLs taxing upper body, maybe kroc rows? you've got those high-angle BB rows in there but might not hurt to throw in kroc rows at the end of a workout like that. i used to love doing them.

- run 58:27, 11.66 km
normal route was blocked so had to take a slightly shorter route on the way back, hence not quite reaching an hour. close enough.

- stretch

absolutely flawless fall day. 60 degrees, low humidity, clear blue sky. happy 34th birthday to me, age 

it has advantages over a barbell, too. you can throw it around, pick it up and put it down on stuff without worrying about damaging anything, clean and press it without worrying about your form (or wrists) as much, etc. etc. etc.

feel off today, body just very sluggish and tired. no run. will plan to run friday instead.

- run 1:00:07, 12.05 km
a little too quick (4:59 average pace) but i meant to do an hour out and back and got within seven seconds without looking at my watch. nailed it.    penultimate km was 5:27 but it was 100% uphill and straight into a pretty stiff breeze, so not too mad about that.

the california state raw, drug-tested squat record for 198-pounders aged 35-39 (can't remember whether you're that old yet but in my mind you and i are the same age, so close) is 534.6. for all ages it's 600.8. i'm just saying.

- warm up; 800m @5k pace x 6 [3:01, 3:01, 3:01, 3:02, 3:01, 2:55] w/2 mins walking rest; cool down
still feeling my way through workouts like this and not really pushing myself. should do either more reps or faster reps. that said, it was good pace practice. just not hard enough.

- stretch

ended up doing a supply run for some folks i know who had been kettled by the cops down near the WH. still wish i could have been in the thick of it, although stuff is getting pretty wild down there tonight. fascists out in the streets, stabbed some people, and obviously being protected by the cops while cops threatened nurses with arrest earlier today, in another part of the city, for protesting about school reopening plans. cop who was guarding the intersection i met people at was not wearing a mask, not even around his neck. fuck the police.

anyway mom was firm, though: too risky to be among all that w/r/t covid. and she's right. anyway, helping a little bit is better than nothing.