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Messages - LBSS

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1231
morning

- push up x 30,27,26

afternoon

- pull up x 9+5+4+3+3

i've been having trouble getting to sleep the last few nights. not sure why.

1232
you should get this:  :lololol:

i love having tattoos but i'm glad i waited so long to start getting them (was 29 when i got my first one). i think i'll go in for my third once covid calms down here. thought about getting it in london but the thing i want to get is super tied to where i grew up so seems more appropriate to get it done here.

What was your first one and what are you planning to get?

first one is on the inside of my left bicep: a representation of the folds in a paper airplane i learned to make in preschool. looks like an origami diagram, but rectangular. it's a reminder to play and be imaginative and open-minded, and to revere good teachers like the guy who taught me that particular way of making airplanes. second one is on my left ankle: five interlocking circles (around one axis, not like the olympic rings), which my brother and parents all got after my youngest brother died a couple years ago. it commemorates him and the fact that our family of five is no longer intact except in ourselves. both pretty simple geometric designs.

the third is going to be a cross-section of the bedrock underneath the neighborhood where i grew up and am sitting right now. it'll be based on one i found by the maryland geological survey, just grayscale/fine-line rather than colored.* only thing that's holding me back right now, other than covid, is deciding where to put it. it's between wrapping it around my right thigh, right-side ribs, or right bicep/forearm.

*https://ngmdb.usgs.gov/Prodesc/proddesc_277.htm (the second drawing down in the middle, the one that looks like a bar. if you zoom in, you'll see georgia ave and piney branch rd: i grew up right in between those two.)

1233
i've been thinking of shirtless runs but, kinda can't do it in this forest. mosquitos/horse flies. shirtless feels so much better tho in the heat. that wind/air flow really cools you down. shirtless racing would be good.


it's surprisingly un-buggy here. i might have gotten one mosquito bite in the 2+ weeks i've been back. and that's including eating lunch and/or dinner outside most days.

1234
you should get this:  :lololol:

i love having tattoos but i'm glad i waited so long to start getting them (was 29 when i got my first one). i think i'll go in for my third once covid calms down here. thought about getting it in london but the thing i want to get is super tied to where i grew up so seems more appropriate to get it done here.

1235
morning

- push up x 25,22,22

afternoon

- pull up 20 x 2, 60s rests
supposed to find out how many "training sets" you can do. the PDF suggests training sets for someone who can do 11-12 pull ups might be between 1-3. so i went with 2, got to 20 sets, and got bored. will do sets of 3 next week and, as the PDF suggests, if i get more than 9 sets will add again the following week.

- run 10.05 km in 49:36
legs tired

- walk x ~1:20
met up with a buddy and walked through the park. as we got back to our cars it had started to drizzle and literally within seconds of getting behind the wheel -- i hadn't even put the car in gear yet -- the heavens opened and it rained like absolute gangbusters. flawless timing. 
:lololol:

i've been doing a lot of extra calf stretching throughout the day. seems to be helping.

1236
morning

- push up x 27,25,15
longish rest between first and second sets

afternoon

- run 10.01 km in 49:08
dew point 59F/15C today, much lower than yesterday, although temp is similar (mid-80s/~30). but the route i ran today has two burly hills, so average pace was the same. i don't really trust my watch's elevation gauge, but fwiw it tells me the second hill is 72m of continuous gain over 1.2 km, including 32m over the last 280m. an 11% grade is pretty dang steep.

- stretch

- circuit x 2
-- SL squat x 10/leg
-- back scale x 10/leg

- pull up x 2,2,2; close grip chin up x 2,2,2; wide grip pull up x 2,2,2

1237
oh yeah, one more update: i don't have covid.

1238
800m+ Running and/or Conditioning / Re: Great "full race" footage
« on: June 23, 2020, 09:19:45 am »
35-year-old woman knocks a minute off her college 5k PR, hits olympic standard. props.

<a href="http://www.youtube.com/watch?v=u5AWzeu9Dfg" target="_blank">http://www.youtube.com/watch?v=u5AWzeu9Dfg</a>

1239
morning

- push up x 22,15,19
less rest than yesterday between sets. i think i prefer more rest, more reps, but i'll keep messing with it.

midday

- run 10.0 km in 49:12
dew point 68F/20C. per the chart i posted in the heat/humidity thread, that should lead to a 3-5% drop-off in performance. averaged 4:55, although allowing myself to breathe a little harder than i typically do for ~10 km runs (three-in-three-out some of the time, instead of steady four-), which translates to an expected ideal-conditions pace of 4:39-4:45, which seems about right.

- stretch

this course (i've started calling it the "missouri avenue loop" to myself) has ~70m of elevation gain but it's rolling the whole way rather than a couple of long steep stretches.

also, ran without a shirt for the first time in ages. a good call. i think i'll start doing that whenever the temp is over 85 or so.

afternoon

- pull up pyramid x 1+2+3+4+5+3+3
+ is 10s per rep of the previous set

- stretch chest, shoulders, arms

1240
morning

- push up x 25,23,23

evening

exercise with the parentals. (they did different upper body stuff, i guided. kept it light for day 1.)

- GMB standing warm up
- SL squat x 5/leg
- back scale x 5/leg
- pull up x 11,7,3,3,5
extra rest after fourth set to help my dad do push ups.

1241
- run 16.11 km in 1:26:19
absolutely hit the wall on the back half. very humid. overall average 5:21, which is slow but not terrible, but there were a couple splits around 5:50. woof.

legs shot.

1242
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 21, 2020, 10:01:59 am »
happy father's day, your kid is cute as hell

1243
- warm up x 2.4 km; 100m hill sprint x 5+3 w/jog down rest (one min extra rest at the "+"); cool down 1.x km
18-20s per 100. not ME, because i could feel my old right knee thing starting to pull, but ran each rep hard enough to be up on my toes. i really can't sprint, would be great to figure out what the hell the problem is. oh well.

- stretch

weekly mileage 53.4 km. solid.

1244
 :highfive:

but


be.


careful.

1245
starting anderson pull-up program. push up sets in the morning (doing technical failure rather than actual failure, at least to start with), and pull ups in the afternoon. today is the last day of quarantine, hurray.

- push up x 26,23,20

- pull up x 10,7,2,1,1
lololololololololololololololololololololololololololololololol. i rushed the last few sets a bit but...yikes.

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