Adarq.org

- run 6.5 km (treadmill) @5:08
right hamstring a little tweaky since this morning, unsure what that's about. no issue during run.

- pull ups

- DB OHP

- SL pogos

- stretch

leaving pre-dawn tomorrow, arriving early-early sunday morning. inshallah i'll get a good long run in on sunday.

No not at all, not worried about my health or anything like that, in fact I'm probably eating healthier than I usually do. Just I'm certain I'll get weaker and lose mass over the next few weeks and want to think how I can minimise this.

I'm doing a 4 week medical elective in the big teaching hospital in Kathmandu then off to do Everest base camp via Gokyo.

a month isn't that long. i wouldn't sweat it too much. do some bodyweight exercises or find a gym and lift while you're in kathmandu and you'll be fine. whatever you lose will come back. i haven't lifted in like a year and my measurements are almost the same as they were at the end of 2016.

yesterday worked from 8 until midnight, including a dinner thing at the german ambassador's house and then bonding time with colleagues. drank a lot but somehow managed to avoid (1) getting very drunk and (2) having a hangover. so high-five for that. it was worth it, it's important to take opportunities to connect with people outside of work. plus the club was hilarious, tajikistan is a strange country.

today i've been working since 8:30 and have another dinner tonight. so no run until tomorrow morning, when i think i will scrap any thought of doing a "workout" on the treadmill and just do some good old jogging for an hour or something. can't wait to get back to islamabad.

also, a propos of poetry, at the hotel here they always leave a little piece of paper with a bit of persian poetry on it on your pillow after they make up the room. usually it's something by rumi or ferdowsi in standard translation, i.e. professionally translated by an english-language poet. today it was not that. to wit:

Making amends With all of my
Great Friends,
I swear I was possessed
When I turned into such a mess.
Don't want to fall into your trap again,
So sick and tired of playing pretend!

- Rashid-al-Din Hamadani (ca. 13th century)

i'm sure the persian is lovely but...wow.

bw - 227 horrible, im goign to go on an unhealthy cut from now until September, to get down to about 165 lb, good lucky 65 lb cut in 5 months.....

seems like a recipe for failure, man.

i guess i meant more in the women's race, which saw two women gun for the record and then fade badly. the top men seem to have handled it well, you're right. fast times, even if not WR. wonder what that's about.

brooks hyperion is a racing flat, no? you know you love lightweight shoes when 6.4 ounces is "heavier" than what you're used to! 

god what a trip. 27 hours door-to-door for what used to be a <2-hour direct flight. bah. two nights of busted sleep.

- run (treadmill) 5.25 km in 28:00
blerg

- stretch

- run 14.53 km, 60s @3:30 x 9 sprinkled throughout
was supposed to do 10 intervals, ran out of space.

- stretch

distance PR, total time 1:12:36