Adarq.org

<a href="http://www.youtube.com/watch?v=GmDnPxG2v58" target="_blank">http://www.youtube.com/watch?v=GmDnPxG2v58</a>

check photos 2 & 4 .. those are some crazy cute baby photos LMFAO.

bolt's baby, Olympia.

yeah and it ended up not storming last night, pissed that i didn't go. you're prob right that it's smarter not to make it up. what i think i'll do instead is long run today, skip tomorrow, then back on schedule from wednesday. the long runs are important, i think i get more out of them than the 10-11k's. this way i'll still get that in but not sacrifice a recovery day.

speaking of which, it's time to lengthen those as well. sub-50 minutes just doesn't seem like enough stimulus anymore, especially if i'm able to maintain that in the heat and humidity. will shift to 11k minimum from this week.

nice!

and yup. one good long run once per week works so good. love the way i feel after a long run -> light af, lungs "cleared out", loose/relaxed/dead tired etc.

i think 1.5 hours is probably the sweet spot for most people. i mean that'll get you some great gains. 1 hour is good but can be too little. 2 hours is great but can be too much etc. 1.5 hours is a good compromise.

something else i've been musing on: i'd like to find a training partner. in normal times i'd be thinking about joining a club (as i would have done this spring in london). maybe still worth doing that just to get plugged into a little network here.

nice. weird time to do it but im sure you can find some folks. strava can be good for that (even though you mentioned not wanting to get on there, can't blame you). ya if you search some local running clubs, they usually have facebook groups and such which help people find training partners for runs etc.

it was good, i'm glad i went. shut down a couple of intersections along the way, rallied outside the police precinct and chanted at the cops. it was pretty well organized: lots of water and snacks, medics on hand walking around with sunscreen and hand sanitizer, bikers riding ahead to block traffic, no question about who was leading (except for the chanting/singing, which got a little discombobulated). the leaders all looked like kids to me (early 20s at oldest), which is cool.

ah nice. good stuff.

left the run too late today. conditions were brutal in the afternoon: 97/36 air temp and 75/24 dew point, so i decided to wait until after painting. then that took longer than i expected, and now there's a thunderstorm coming that i'd rather not get caught out in. might could violate my normal principle of not making up missed workouts and just do the long run tomorrow. it's not gonna kill me.

hot af. love it.

ya don't make it up who cares. all good.

interesting. i'm sure motivation is part of it.

- warm up x 1 km; tempo x 2 km [3:53, 4:14]; cool down x .94 km
downhill-uphill out and back for the tempo. way too fast on the downhill bit, meant to dial it back because dew point is 72/22 here today. uphill bit was even a little faster than i meant to go, was shooting for ~4:20. i guess that means i'm fitter than i think? or just bad at speed regulation. idk. at any rate kept it short because of the heat.

- stretch

so, so very humid. cooling off and gonna grab lunch now and then head down to a protest march. bringing lots of water.

ah nice. how'd that go? saw a few of the photos.

pc!

<a href="http://www.youtube.com/watch?v=iXUPeEuM1CM" target="_blank">http://www.youtube.com/watch?v=iXUPeEuM1CM</a>

https://www.nytimes.com/2020/02/26/arts/music/lil-baby-my-turn.html

Are you confident that you’ll never be back there?

Too confident. No way. I’d die before I go to jail. That’s all I needed to see. And it’s different being a celebrity getting in trouble [than] a regular person getting in trouble. If I went to prison right now, I’d be lit. Prison now wouldn’t even faze me, honestly. But in my mind, I ain’t even dumb enough to think like that. I trained myself to think about how it was then. Hell nah, I’ll never go back.

Did you ever foresee rap as a path for you?

I never saw me being a rapper. A big-dog dope boy, that’s it. Not even just a dope boy. That’s why I ain’t got no tattoos, because I always knew I was going to run my money up, and I was going to have to go sit in front of some people to do something with my money. And I didn’t want them to look at me like a dope boy. I had to keep my appearance straight. I literally said, “When I sit down in front of these white folks, I don’t want to have no tattoos.” In a way, it’s still that today. Because when I’m sitting in these meetings, I don’t have tattoos on my face. I know they’d have to think something if I’ve got tattoos on my face.

Have you ever met another rapper with no tattoos?

Nope.

2020-07-02

bw = 143

run:
- 1 hour light w/ moderate the last km
- felt great

like yesterday (but not mentioned), pool after. ;f throwing dog toys for james.

woke up early the last 2 mornings to run .. trying to flip my sleep schedule so that i can get up early again. it's taken a while just to get back to this point. have to keep it going.

calves a bit sore in the evening, probably won't run tmw.

pc!

2020-07-01

bw = 142

run:
- 1 hour
- light w/ ~1km moderate at the end
- mulch/xc flats