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- GMB F1 W9 D2
mild soreness in hams and upper back, from the scales. a bit stiff in wrists, neck, and hips so kept volume light. must redouble commitment to stretching.

why in the actual fuck would you run in lifting shoes?

i've been using the same pair of pendlays for like 6 years. great shoes. i have wide-ish feet and a moderate arch, so ymmv.

comparisons to other runners are flawed because he's only doping or not doping himself. the counterfactual, if he is doping, is how good he'd be without it. maybe he'd only have the 200th best 5k. or maybe he'd only have the 70th best. who knows?

absence of evidence is weak evidence of absence. and there isn't an absence of evidence here.

farah's on the sauce.

other than pull ups, chin ups, rows, push ups, overhead presses, bench, dips...? seriously any compound movement for your upper body will involve your whole arm. pick a couple pulls and a couple pushes and do them in a bb rep range (~24-30 total reps).

grip work can also be very good for the forearms, just be careful with wrist and elbow health.

^^^yup, teaching yoga is how she's been supporting herself this year. unsurprisingly, she turned out to be a pretty quick learner at tennis. her hand-eye coordination isn't great -- which makes sense since she never played any kind of ball sport growing up -- but she can move and swing the racket. we're gonna keep playing over here, might even finally get a few lessons once she's making decent money again.

i worked out every day at the beach except one. mainly tennis but also went surfing one day! managed to stand and ride three waves (briefly, but still). life achievement unlocked. an old friend's little sister's boyfriend is a surfer and they live near where we were staying, and he was cool enough to hook me up with a board and a low key lesson. gf was not as disciplined but that's on her.

i'm gonna be a zombie today, arrived home at 4:45 AM (although got bumped to business on the last leg! first time that's happened to me, business class rules). need to go grocery shopping tonight and get back to GMB. i think i'll just restart week 9 and go from there.

ETA: weighed myself on my old scale in DC (crashed there with a friend who's living in my old apartment and so inherited some of my stuff), and i was 180.3. slightly surprising as the scales here were telling me i was in the mid-160s. i'm still lean enough to have visible abs so it doesn't really matter. just a notable data point.

halfway through vacation. went for a run/calisthenics workout in the park with gf in san francisco one day and have been walking a lot but otherwise basically no exercise. it's been kind of exhausting, we're moving around a lot. looking forward to heading to the beach on friday and just sitting still for a while. made a pact with gf to exercise every day -- yoga or calisthenics or tennis or a run or whatever.