Adarq.org

- run 8.58 km in 41:51

- stretch

been averaging ~10-12km walking each day with the fam. they went off and did their own thing today so i went for a quick run in the afternoon. good to just keep things lubricated.

"slack muscle"? what's that? olympic weight lifters have huge traps because they have to pick very large amounts of weight off the ground very fast. it's critical to them doing what they want to be good at. you can have the wrong physique for the thing you're trying to do -- those giant traps wouldn't help so much in a marathon. but there's no such thing as slack muscle.

don't worry about preventing muscle gain, man. gaining muscle is hard, although i know you said it's easy for you it's not that easy without steroids. keep getting stronger in exercises that are appropriate for your goals and keep losing fat. your muscles will grow to fit.

Around 2 - 3 seconds between reps

i think he's asking how quickly you lifted the weight, not how long you rested for. regardless, more than 2x bw for reps is good work. although from your description it sounds like form was a bit all over the place and, as adarq said, be careful with that.

- run 10.05 km in 49:34
legs started to feel heavy after ~5.5-6km and really dead around 8km. still came in at 5:08, which is my supposed target pace for medium-length runs, and hit 4:56 average. knees aching slightly immediately post run but not too bad, it'll go away. first time that's happened in a while though.

- stretch

ETA: also, seem to have strained something in my ribs during or after the race. right side, underneath the lower part of my lat. been bugging a little since yesterday. nothing to worry about but it's there.

yesterday definitely won't be my last race. it was easier than the first one, in a way. i still think it's probably a good idea to take a bit of time this winter to back off from running and work more on strength for a couple of months. not to stop running, just change the stimulus up a bit. but i'm also thinking about joining the local running club.

turned out to be nothing.



- 5k race in 19:41 (watch), 19:56 (official) 
course was a little long, i guess. still got under 20:00 chip time, goal well and truly met.

lost a little time on each split (3:47, 3:55, 3:58, 4:00, 4:01), but final km was faster than last weekend's so that's good. lungs felt a bit congested after the race. it was pretty chilly. still, super pleased.

fascinating. seems unlikely that you have unlocked a secret to jump training that went undiscovered or undeveloped by generations of professionals, and i'd say that it's impossible to get really good at jumping without, well, jumping, but who knows? i hope you're right. if you figure out how to dunk at 60 years of age, with your current state being "unable to jump 12 inches without hurting knees," then hell yeah i'd consider that valuable.

in any case, good work on losing all that weight so far and good luck on continuing to get in shape.

side note: it's funny that you'd point to karl malone, who had a 28" standing vertical (i.e. ~4" worse than mine when i was training for it; i am not a super athlete) and wasn't exactly known as an above-the-rim player. whatever training he did worked for him like gangbusters.