Adarq.org

yeah often they're longer. anyway.

- run 6.62km in 32:44
went out pretty fast for me and kept feeling good, at some point decided to see how close i could get to the december goal of 23:00 5k. hit 4.77km at 23:00 and slowed down. good to know. not terrible considering first ~2.3km are uphill and i didn't go into it thinking to push hard. kicked a brick or rock or something around 2km and it hurt like shit. still hurts in fact.

- stretch

- some push ups and pull ups and assorted calisthenics with gf. shoulder never feels as good as post-run, and i'm sick of not doing any upper anything.

idiopathic. alcohol can be a trigger but wasn't in this case: it started at about noon and i was at work.

I got a post-doc position literally out of the blue on my first attempt.

 

poor Joe who seems to have succumbed to the 9-5. 

seriously. pour one out, again.

@mutumbo: get lean. cut back on drinking. get lean. cut back on drinking. get lean. cut back on drinking. you'll get it.

- run 5.35km in 27:03
aaand right back to 5:03/km. this felt hard, though that might be in part because it was so cold this morning (below 50). i need gloves. no repeat of the weird right foot thing but knees are a little achey now ~20 mins after run finished. careful.

- stretch

the only person i know personally who could do it argued against the assisted chin up machine because in the real OAC your body twists. training with fixed knees doesn't help your body learn the movement at all.

here's his tutorial: http://www.beastskills.com/one-arm-chin-up-pull-up/

BW: scale: "BATT" - meaning low battery

 

that sounds absolutely horrible. the wall balls come after everything else? have fun.