Adarq.org

WEIGHT: ???
SORENESS: upper calves
ACHES/INJURIES: stitches in left thumb, can't fully open and or extend thumb; right shoulder from the tetanus shot; right armpit lymph node is swollen and painful (??)
MENTAL STATE: weirded out by the boston thing, pissed at my injured thumb, motivated to get SOME kind of work done

- fartlek x 3 miles
~35 minutes, mostly very slow jogging and walking with several sprints of 15-30m and a tiny bit of fast jogging. felt good although it's not an ideal way to work out by any means. did manage to check out the fields i was looking at online. the new turf one is supposed to be lit at night but is not. that sucks. guess i'll have to wait until the sun stays out longer to take advantage there. ran a little ways longer to see if the high school over there (dunbar) has a functioning field but i didn't see one. maybe they play somewhere else? they're a powerhouse, vernon davis went there among others, so they must have a nice field. but not along the sides i ran on. there's also a rec center on the route i ran that has an indoor bball court. will need to check that out at some point soon, as well. don't know why i didn't think of public rec facilities earlier. dumb.

- stretch

w/r/t rain tax: not white house, not sure where you heard that. just maryland, where governor o'malley signed a law last year, passed by the maryland legislature, authorizing a tax on impervious surfaces (ones that don't absorb any water when it rains) for 10 counties and baltimore. basically a small fee levied to help pay for upgrading stormwater management systems. it's up to individual counties how to implement it.

<a href="http://www.youtube.com/watch?v=w-dJ6TUfvBI" target="_blank">http://www.youtube.com/watch?v=w-dJ6TUfvBI</a>

might have already been posted. don't care.

ahahahaha i was trying to figure out what he was going to do. amazing. that gym seems ideal, though: a few barbells and weights, a GHR, and obviously a basketball court.

yikes loopie! mine wasn't that bad, or at least i hope not. anyway, followed through on my elastic work today. good for me.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: stitches in left thumb, can't fully open and or extend thumb; right shoulder from the tetanus shot
MENTAL STATE: high motivation, uncertain

- warm up
did some 60m repeats. right knee a little tight/weird below kneecap but it went away.

- DL bound 15y x 4
i bet this was actually less than 15y. got each set after the first in fewer than six reps (sixth rep passed the marker). that'd be just over 9' per bound, which seems unlikely.

- SL bound for height 15y x 4
awkward.

- standing sprint 15y x 4
slow.

- interval sprint 120+120+120+120

- stretch

everything submax, done barefoot until the standing sprints and then in racing flats. grass was pretty bumpy/uneven. could not have done ME even on a good day for fear of ankle twist.

no prob. the other golden youtube resource is squatrx. the dude is full of good, clear advice and activities.

https://www.youtube.com/user/johnnymnemonic2

^Right. I only had access to a 18" box before so its all I could use but if you have multiple heights to choose from try them all (within reason lol) and see which one you jump higher from. Judging by your squat I'd lean toward your calves, you've got a good squat. Do you train calves LBSS?

nope but they're about to rocket up the priority list as i back off on my squat and start focusing more on speed and power stuff.