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Messages - LBSS

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1426
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 07, 2020, 03:52:37 am »
yesterday

- run 9.15 km in 49:12
first 3 km and last 1 km with gf (last 1 km partly walked). middle 5 km pace was 4:45, but obviously overall very slow.

- stretch

today

- run 8.76 km in 43:04
legs a bit tired (which makes sense) but lungs felt good. seven-day total 59.7 km because of two three-day stretches as i get back on schedule. on track for ~48 km this calendar week and then from next week i'll settle right around 50+.

- stretch

1427
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: May 06, 2020, 05:45:30 am »
for poor man's GHR you can also use a thick yoga mat, folded up, or couch cushions.

1428
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 05, 2020, 01:04:20 pm »
- run 10.13 km in 49:01
somehow wind was in my face for the first 4 km and the last 4 km, despite them being in almost opposite directions. lol.

- stretch

1429
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 05, 2020, 08:24:29 am »
too much intense stuff -- especially medium-intensity -- was also a mistake i made earlier on. i was doing 4 km runs at 4:45 pace, which at the time was too quick to be aerobic, too short to built much strength, and too slow to make me faster or build lactic tolerance.

as lyle mcdonald says: keep the hard days hard and the easy days easy.

1430
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 04, 2020, 04:52:56 pm »
FWIW i am working toward this (see my signature):

sunday: long and slow
monday: rest
tuesday: medium
wednesday: medium
thursday: medium
friday: rest
saturday: speed/tempo

if you can do a six-day rotation and keep track of it, go for it. but i've always found rotations based on anything other than a calendar week are impossible to stay on top of for very long.

1431
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 04, 2020, 11:21:38 am »
FWIW this is the pace calculator i use: https://www.runnersworld.com/uk/training/a761676/rws-training-pace-calculator/

1432
Progress Journals & Experimental Routines / Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« on: May 04, 2020, 03:20:54 am »
damn dude, sorry to hear you're in such tough straits.

1433
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 03, 2020, 08:39:50 am »
- run 13.71 km in 1:13:03

- stretch

a little shorter than i meant to go but legs were tired. also quite slow (~5:20), due to tiredness and frequently getting lost and having to reorient. new route, with gf on bike, up into a park that we hadn't been to before that's criss-crossed by lots of paths of varying post-rain navigability. was lovely to be in the woods, though.

ETA: 7-day mileage total 55.9 km, which if not a PR for that span is at least top two or three.

1434
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 02, 2020, 07:57:44 am »
- warm up x 2 km; tempo x 3 km [4:12, 4:17, 4:06]; cool down x 2.91 km
tempo pace target 4:12 based on my last 5k time. middle km is basically steep downhill for 500m and then steep uphill on the reverse, so i'm not terribly mad about it being a little slow.

1435
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 01, 2020, 11:59:35 am »
- run 10.06 km in 48:13
very nice, perfectly timed to hit the sunshine between showers.

- stretch

1436
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 30, 2020, 12:45:28 pm »
it's been absolutely dumping rain all afternoon. i'm not british enough to run in this shit. better luck tomorrow. will mean three days in a row of running (fri-sat-sun) but that's okay, i'm moving that direction anyway.

1437
800m+ Running and/or Conditioning / Re: Great "full race" footage
« on: April 29, 2020, 10:00:35 am »
dave wottle comes from last at the bell to win the gold medal in the 1972 olympic 800, while wearing the kind of cap my grandpa gave me as a present when i was three years old.

<a href="http://www.youtube.com/watch?v=5LHid-nC45k" target="_blank">http://www.youtube.com/watch?v=5LHid-nC45k</a>

1438
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 28, 2020, 11:53:01 am »
- pull up x 13
i think that might be a PR, sad as it is. was hoping for 12+ so it's okay.

- run 10.06 km in 49:06
felt good, good pace (4:53 average and pretty steady after the first 2 km)

- stretch

1439
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 27, 2020, 01:18:02 pm »
- run 14.17 km in 1:14:51
first ~2.5 km with gf, very slow. after that just regular slow. picked it up a little in the last 3 km.

- stretch

1440
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 25, 2020, 09:56:47 am »
- warm up x 1 km

- running drills and mobilizations

- interval 400m in [88,89,88,88,89,89,90,90] w/200m jogging rest
laps around a local field, much harder running into the prevailing wind than with it! pretty pleased that i managed to keep pace so consistent on the work intervals, though.

- cool down x 2.6 km

- stretch

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