Adarq.org

- run 4.34 km in 22:16
struggle bus. didn't really eat dinner last night (salad and 1.5 cinnamon rolls, which i made and which took so long i forgot about dinner, lol) and drank more than i should have (but won $50 playing poker so...worth it!). these were junk miles, but not enough that i'm worried about it. still happy to have done more than nothing.

- stretch

if that dude is legit built and lean, then haters gonna hate, lol 

it's like adarq driving internet people insane with quarter squats back in the day. it was working for him, so he gave no fucks.

haha yea.. seems like that is the case now esp. since the rise of the warriors. but kobe and MJ dominated with the mid range, right?

sure, although kobe is overrated so not sure he's the best case to point to. but the midrange is just inefficient. it's math: gains you no more points than a shot closer to the rim, at a significantly lower likelihood of going in. threes are worth 50% more so the lower percentage of success is easily justified.

all-time PR is surrious. 

that is what the GMB guys advocate as well, as a progression from learning individual skills. they refer to sequences like that as katas, i guess from martial arts: stringing a bunch of skills together in a row and working to make them as smooth and strong as possible.

those are random-looking distances. how did you settle on 1.67 as a target? or 0.71?

- slow run 4.1 km in 24:55
gf wanted to run in the park and isn't comfortable to do it alone, so we went together. too slow to be anything other than gentle recovery. it was super nice though, good pathways. may start going there in the morning for longer runs if she isn't gonna join.

- stretch

- run 5.0km in 22:05

adult PR. done without a warm up, having had a couple of glasses of wine earlier in the afternoon, and without meaning to do it when i started out. and terrible pace control.

target was to run sub-23 before heading home for the holidays. target met.