1111
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 01, 2022, 11:59:48 am »
what's up scoob?
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1112
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 01, 2022, 06:40:43 am »
yesterday
- run 33:13, 6.28 km
started slow, 5:54 for the first km, and then kicked it up to good target easy run pace (~5:10). achilles felt okay.
- RDL 115 x 10,10
felt a little pump in forearms. not much but lmao grip weak.
- OHP 45 x 10,10
first time using the weights etc. that i bought from my neighbor last weekend.
- run 33:13, 6.28 km
started slow, 5:54 for the first km, and then kicked it up to good target easy run pace (~5:10). achilles felt okay.
- RDL 115 x 10,10
felt a little pump in forearms. not much but lmao grip weak.
- OHP 45 x 10,10
first time using the weights etc. that i bought from my neighbor last weekend.
1113
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 29, 2022, 09:12:44 am »
yesterday
- run 24:59, 4.3 km
very slow, very short, trying to take it easy on achilles. felt good.
also, have started biking around using DC's bike sharing infrastructure. i hadn't really ridden a bike apart from beach cruisers in 20 years, so i'm not a very confident rider, but it's coming and it's been fun so far. and good exercise, a new way to use my legs. rode about 7-8 miles yesterday, including one climb that was pretty gnarly on the super heavy shared bike.
- run 24:59, 4.3 km
very slow, very short, trying to take it easy on achilles. felt good.
also, have started biking around using DC's bike sharing infrastructure. i hadn't really ridden a bike apart from beach cruisers in 20 years, so i'm not a very confident rider, but it's coming and it's been fun so far. and good exercise, a new way to use my legs. rode about 7-8 miles yesterday, including one climb that was pretty gnarly on the super heavy shared bike.
1114
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: August 27, 2022, 08:48:32 pm »
i just picked up a used bench today that has one of those attachments on the end, had not occurred to me to do calf raises with it. will have to give that a try.
1115
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 27, 2022, 08:28:35 pm »
- run 42:18, 7.26 km
not too bad out. gf was lagging a bit so not quick.
not too bad out. gf was lagging a bit so not quick.
1116
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 25, 2022, 07:32:41 pm »
- run 32:21, 5.99 km
verrrry humid. took this nice and easy and obviously short. no achilles discomfort,
verrrry humid. took this nice and easy and obviously short. no achilles discomfort,
1117
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 25, 2022, 09:44:28 am »
tried to run a couple mornings ago but achilles said hello from the jump so i stopped after a half-block. resting and mobility the last few days (foam roller, active stretching, eccentrics) but no running. will try again this afternoon and keep it short even if i feel 100%.
also gf said she's supportive of getting a squat rack and weights for the garage so gonna start looking into that.
also gf said she's supportive of getting a squat rack and weights for the garage so gonna start looking into that.
1118
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: August 23, 2022, 02:01:35 pm »
how much do you care about the h/m? because if it's more than a date on the calendar then i'd say that's not enough running. maybe replace one of the cardio cross-training things with another easy run.
i'd also say, don't jump right back into 10k's. ease back into it.
and i'd also say, go get it.
i'd also say, don't jump right back into 10k's. ease back into it.
and i'd also say, go get it.
1119
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 21, 2022, 01:25:44 pm »
- run 1:09:51, 12.10 km
cooler today but pretty humid. left achilles bothering me just a little, won't run tomorrow.
cooler today but pretty humid. left achilles bothering me just a little, won't run tomorrow.
1120
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 19, 2022, 07:40:34 am »
- run 51:43, 9.88 km
super nice morning, gf took the day off because of period pain so i ran a bit faster (5:14 pace) and in a tighter window (5:03-5:26, depending mainly on prevailing slope)
super nice morning, gf took the day off because of period pain so i ran a bit faster (5:14 pace) and in a tighter window (5:03-5:26, depending mainly on prevailing slope)
1121
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 15, 2022, 05:40:05 pm »
yesterday
- run 53:52, 9.20 km
light rain for most of the run, was really nice.
today
- run 39:44, 6.95 km
humid but not at all hot, and overcast. watch says my max HR on the run was 68 which is...improbable. maybe i was wearing it too loose.
all runs now with gf unless otherwise noted. she keeps me relaxed and slow and most of all consistent and accountable. good stuff.
- run 53:52, 9.20 km
light rain for most of the run, was really nice.
today
- run 39:44, 6.95 km
humid but not at all hot, and overcast. watch says my max HR on the run was 68 which is...improbable. maybe i was wearing it too loose.
all runs now with gf unless otherwise noted. she keeps me relaxed and slow and most of all consistent and accountable. good stuff.
1122
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 12, 2022, 07:51:36 pm »
- run 54:14, 9.26 km
again w/gf. she has had a really tough month, is even more out of shape than i am. really nice evening.
i've run four days this week, which is my first time doing that since the end of june/beginning of july. at least i don't gain weight easily, otherwise god knows how out of shape i'd be. just hanging in there.
again w/gf. she has had a really tough month, is even more out of shape than i am. really nice evening.
i've run four days this week, which is my first time doing that since the end of june/beginning of july. at least i don't gain weight easily, otherwise god knows how out of shape i'd be. just hanging in there.
1123
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 11, 2022, 06:52:28 pm »
- run 44:47, 7.26 km
gf back from her trip so we ran together. hot today but sooo much less humid. still she wasn't feeling well so we went slow and called early. walked the last ~2.5-3 km home.
gf back from her trip so we ran together. hot today but sooo much less humid. still she wasn't feeling well so we went slow and called early. walked the last ~2.5-3 km home.
1124
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 09, 2022, 09:09:59 pm »
- run 42:57, 8.01 km
fuck i'm out of shape. really have not been consistent enough this summer to adapt to the heat. T+DI over 160 again, but still. anyway it's fun to explore the new neighborhood, i ran on some streets i've never been on before despite living within a four-mile radius of my new house for something like 28 of my nearly 36 years. running north is good, although somehow managed to run uphill the last mile home. maybe i'm just on a little hillock or something.
fuck i'm out of shape. really have not been consistent enough this summer to adapt to the heat. T+DI over 160 again, but still. anyway it's fun to explore the new neighborhood, i ran on some streets i've never been on before despite living within a four-mile radius of my new house for something like 28 of my nearly 36 years. running north is good, although somehow managed to run uphill the last mile home. maybe i'm just on a little hillock or something.
1125
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 07, 2022, 06:45:51 pm »
last week
- one really short run, like 3 miles
- moved and repainted house
today
- run 32:20, 6.03 km
waited until early evening but T+DI still over 160. gf and i moved uphill -- everything in northern DC slopes southward toward the rivers and we moved north -- so i'm gonna have to explore around a bit to see if i can find routes that don't end with steep uphills, especially in the summer. it's hot!
- one really short run, like 3 miles
- moved and repainted house
today
- run 32:20, 6.03 km
waited until early evening but T+DI still over 160. gf and i moved uphill -- everything in northern DC slopes southward toward the rivers and we moved north -- so i'm gonna have to explore around a bit to see if i can find routes that don't end with steep uphills, especially in the summer. it's hot!