Adarq.org

- run 11.05 km in 1:00:40

niiiice and easy, 5:29 average pace. felt good. getting occasional shooting pains in my calves and feet now, though, which is not great. did some SMR and stretching, hope it just goes away.

yeah but you can't fly right into iten, it's little. you fly to NBO and then get there overland probably.

what i'm saying is, doooo iiiit.

round-trip tickets from miami to nairobi are less than $800 for september/october on turkish, which is a decent airline. $1000 on qatar, which is the best airline. just sayin'.

great quick article on Cabada

https://www.runnersworld.com/advanced/a20787386/fernando-cabada-returns-to-relevance/

Quote

“It's a struggle to go out and get that extra 5, 6 miles in,” he says. “But the minute you start cutting it short, then that's the minute where it's going to be easier in a race to give in.”

alot of truth to that. cutting it short can sometimes be good, but can also help you cut it short in a race. have to be careful with it.

true. i remember back in college reading a blog entry from one of the all-time great college ultimate players, josh ziperstein. (he was an elite club player too but then he became a doctor and stopped playing.) it was a list of tips for his teammates and included a lot of good advice (e.g. when flying to a tournament, get up and walk around the cabin at least once an hour and while you're up drink a cup of water.) but the thing that stuck with me the most was, to paraphrase, never give up on a rep. if you're running 40s or cone drills or 400s or whatever, finish hard, because ingraining that mentality in practice makes it easier to run through in games without having to think about it.

oh man how did no one post the secret US military bases in here!

https://www.theguardian.com/world/2018/jan/28/fitness-tracking-app-gives-away-location-of-secret-us-army-bases

Sensitive information about the location and staffing of military bases and spy outposts around the world has been revealed by a fitness tracking company.

The details were released by Strava in a data visualisation map that shows all the activity tracked by users of its app, which allows people to record their exercise and share it with others.

...

However, over the weekend military analysts noticed that the map is also detailed enough that it potentially gives away extremely sensitive information about a subset of Strava users: military personnel on active service.

Nathan Ruser, an analyst with the Institute for United Conflict Analysts, first noted the lapse. The heatmap “looks very pretty” he wrote, but is “not amazing for Op-Sec” – short for operational security. “US Bases are clearly identifiable and mappable.”

“If soldiers use the app like normal people do, by turning it on tracking when they go to do exercise, it could be especially dangerous,” Ruser added, highlighting one particular track that “looks like it logs a regular jogging route.”

“In Syria, known coalition (ie US) bases light up the night,” writes analyst Tobias Schneider. “Some light markers over known Russian positions, no notable colouring for Iranian bases … A lot of people are going to have to sit through lectures come Monday morning.”

got home super late from work, starving. may run twice or extra long tomorrow because it's a holiday for the general election so i ain't gotta go to the office.

https://cookieandkate.com/2018/caprese-pasta-salad/

just made that. delicious, extremely easy, vegetarian, and cheap. highly recommended.

- run 6.8 km in 36:06

- stretch

splits started at 5:04 and got progressively slower. 5:18-5:22 is a good target pace in the heat/humidity.