Adarq.org

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. 

I continued to fall off the wagon yesterday but surprisingly even when i did/do, i always felt/feel in control. It's a different sort of state to when i fell in the past where it was completely of my control. Like im willingly relinquishing myself as opposed to being driven by hormonal demons. Prob because  in the past if i have been dieting for a while and im lean then the hormones are stacked against me and the body's gna try to pile the weight back. Interesting stuff to experiment with. Maybe im just better off weighing 90kg b/c i wont have any major diet setbacks b/c they're limited to when and how i choose to reassert control over my caloric balance. 

So a few things ive noticed, my activity tracker band broke. And without it, i feel i have been less inclined to stick to the plan. I need to get a replacement sorted out soon.

Not to dwell in this .. not interested in that, just wanna get back on track. Today is a good day, combo of training and PRs will help me get there!

this is really great to hear.

How important do you guys think upper body strength is for top end speed?

i'd say the answer is "quite." look at the sprinter physique thread. charlie francis bragged that ben johnson's spinal erectors were the "size of a grown man's forearm." or take seifullaah's signature quote "...speed comes from the arm."

coming down with a cold, no doubt related to lack of sleep and stress. decided to sleep in today as a result. but feeling better than i was last night and this morning so if i continue to be on the mend will run tonight.

EDIT: felt better in the evening so...

- run 6.34 km in 30:48

- stretch

started out feeling very shitty, just grinding, but ended up being okay. wore tights and long sleeves, which is smart now that it's getting a little colder. need to get some more tights and some more long sleeve shirts, currently only have two pairs.