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england got outplayed and deserved to lose. they just didn't seem to have the skill to keep the ball up high, passing the ball to pickford so much that it got ridiculous. when they did get the ball toward the box they just couldn't seem to make any kind of meaningful connections. bad movement or something, i don't know. it wasn't very fun to watch.

i was watching in the british high commission bar with a bunch of english diplomats, a few pakistanis, and few scots and welsh who were quietly rooting for england to lose. place got real quiet as the second half and extra time wore on.

- run 6.03 km in 31:06

- stretch

something screwy from the first step in the sole of my left foot. spot of discomfort toward the front of the arch, more medial than lateral but not exactly behind the big toe. i haven't had plantar issues in years, since i really adapted to the arthritis. will be a bummer if this turns into something. not painful or uncomfortable enough to affect gait during the run but it's bugging me still now, half an hour later. plan is to run another easy 6-7 km tomorrow morning and then tempo in the evening but i'll see how the foot feels.

why doing the arm swings with DBs? speed comes from the arm, per your signature quote. why slow them down?

last night

- run 6.01 km in 30:58

- stretch

it was 100 degrees out

lagat winning is bonkers but isn't it a bad sign for US running that a 43 year old won a national title?

i've known some of y'all longer than i've known people i'm good friends with in "real" life. internet or not, the words you wrote meant a lot. thanks again.

- treadmill tempo
-- run 10 mins @ 5:08
-- run 5 mins each @ 4:30, 4:20, 4:20
-- run 5 mins @ 6:00
-- walk 5 mins

- poor man's GHR x 2
cramp! abort! had to stretch and rest after trying two of these. whoa. wake up call. used to do sets of 10.

- superset x 2
-- push up x 20
-- DB row x 20/arm @ 22,28
-- DB RDL x 10 @ 22,28
-- BSS x 10/leg

- pallof press x 10

- stretch

Quote from: LBSS on July 03, 2018, 10:49:23 pm

you been reading hanif abdurraqib?

nope? i think i have seen them on twitter a fair bit though. any particular reason you mention/particular recommendations?

he refers to friends very often as "pals," which you did in a recent post. it's unusual, most people i know don't use that word. i just read they can't kill us until they kill us, which i liked okay -- at his best he's brilliant and unique, nobody else writes about music like that -- but which got old before i finished. better encountered in bits and pieces i think.