Adarq.org

morning

- push up x 25,25
- pull up x 10,9

afternoon

- run x 4km; tempo x 3 km (4:13, 4:21, 4:12); run 2.8 km
~4:15 average for 3k is a little slower than target lactate threshold pace but (1) this was impromptu and i had no real sense of target, just thought "hey why don't i run hard for 3k today?" (2) the middle km was all uphill and (3) i ran 12 miles yesterday. oh yes and (4) target pace is based on my goal time, not any recent fitness test. was tired and breathing hard at the end but not spent, didn't have to rest before transitioning back to normal-ish running pace. will be more deliberate next time.

EDIT: also that's two straight weeks over 50 km despite only running four days each week. this is good. 2021 off to positive start.

this is, on top of everything else, the third anniversary of my little brother's death. RIP jack, 1991-2018.

 

right on. if you can touch rim then you need another ~8" to be able to dunk. how far your feet are off the ground doesn't really matter, it's about how high above the rim your wrist gets. need at the very least for your whole hand to be over the rim. speaking as a (former) marginal dunker myself, at my peak of peaks i could get about an inch below my wrist and i managed to dunk off lobs a couple of times before i moved to pakistan and had to switch my focus.

VJB is a good resource, been a long time since anyone on here was working through it. will be interesting to see how you do. good luck!

- run 51:32, 10.50 km
fairly miserable out, 39 degrees and raining. got started too late to do the normal sunday long run so i'll just do it another day this week. last week of freedom before work starts on the 11th!

- stretch

2020 would end with news that one of the greatest died (apparently on halloween). RIP.

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

- run 59:48, 12.35 km
bit colder, mid-40s. wore t-shirt and gloves, worked fine. my right hand, for some reason, gets colder than my left. slight negative split, as i turned around exactly at 30:00. allowed breathing to shorten to three steps each per in breath and out breath on the hill that's right before the final km home, just for a few hundreds meters, so as not to slow down. good to get practice maintaining pace uphill.

- stretch

suddenly i want to subscribe to kneesovertoesguy and get to dunking again. bad timing because covid means difficult to get to the gym consistently even if i had a membership. really what it means is i should resolve to double down on running in 2021 and get to sub-19 while running is the main thing i can do.

ATG does have some no-equipment programs it looks like. folks on here who are devoted to ATG: thoughts on those? or signing up in general if i'm not gonna immediately go back into training for strength/jumping?

EDIT: also, especially because i'm shifting away from programmed workouts and keeping most runs easy to very easy, i'm gonna stop programming rest days. burnout is not a worry right now.