1606
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1607
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 07, 2019, 05:30:18 am »
well, i fucking did it.
- 5k race in 19:55
splits: 3:55, 4:00, 3:58, 3:58, 4:03
ETA: didn't print out a barcode so i won't get an official time, but that's okay. watch time actually took me past the course finish, so official time would have been a few seconds faster. incidentally, mapmyrun has a weirdly big gap between km pace and km elapsed time splits. the latter gives a time of 19:37. dunno why that would be, usually elapsed time is longer, if anything, because it accounts for stopping for road crossings. garmin site says 19:55 as well so let's go with that.
felt the pain especially between 3.5-4.5 km. pace was slowest around 3.6-3.7 but managed to surge enough that when i died in the last few hundred meters i had enough buffer to make it under the 20:00 mark. a little disappointed that i faded so badly and was slowing down at the finish but, under the circumstances -- first race in more than a year, run at all-time PR pace, at 9 AM after <7 hours of sleep -- not THAT disappointed.
- 5k race in 19:55
splits: 3:55, 4:00, 3:58, 3:58, 4:03
ETA: didn't print out a barcode so i won't get an official time, but that's okay. watch time actually took me past the course finish, so official time would have been a few seconds faster. incidentally, mapmyrun has a weirdly big gap between km pace and km elapsed time splits. the latter gives a time of 19:37. dunno why that would be, usually elapsed time is longer, if anything, because it accounts for stopping for road crossings. garmin site says 19:55 as well so let's go with that.
felt the pain especially between 3.5-4.5 km. pace was slowest around 3.6-3.7 but managed to surge enough that when i died in the last few hundred meters i had enough buffer to make it under the 20:00 mark. a little disappointed that i faded so badly and was slowing down at the finish but, under the circumstances -- first race in more than a year, run at all-time PR pace, at 9 AM after <7 hours of sleep -- not THAT disappointed.
1608
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 07, 2019, 02:56:16 am »
i'm sure that's true, about racing more frequently.
also, turns out i'm an idiot who can't do anything right and the race is next sunday. there was a different race today that i considered signing up for and ultimately decided not to because it's far away and victoria park is local. but today is the date that stuck in my head. the one i signed up for is in my calendar correctly and everything, i just didn't bother to check. lololololol, damn it. well, maybe i'll go to the hackney marshes parkrun today and try to PR anyway, given that i've tapered this week and, as adarq said, racing makes you better at racing. but then maybe it's too close to the actual target race to put forth 100% effort? maybe i'll use hackney marshes to two-mile test or 3k test as that guy recommended? idk, i'm so keyed up at this point that i think i should just get it over with and run hard. i'm overthinking it. there will be other races, if i fuck it up this week i can just try again.
also, turns out i'm an idiot who can't do anything right and the race is next sunday. there was a different race today that i considered signing up for and ultimately decided not to because it's far away and victoria park is local. but today is the date that stuck in my head. the one i signed up for is in my calendar correctly and everything, i just didn't bother to check. lololololol, damn it. well, maybe i'll go to the hackney marshes parkrun today and try to PR anyway, given that i've tapered this week and, as adarq said, racing makes you better at racing. but then maybe it's too close to the actual target race to put forth 100% effort? maybe i'll use hackney marshes to two-mile test or 3k test as that guy recommended? idk, i'm so keyed up at this point that i think i should just get it over with and run hard. i'm overthinking it. there will be other races, if i fuck it up this week i can just try again.
1609
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 06, 2019, 05:33:26 pm »
crippling headache again today, starting around lunchtime. took anti-migraine meds, much self-massage, a heat patch, and a nap and have been feeling fine the last hour or so. suspicious timing coincidence, leading up to a race. i wonder if i'm subconsciously so worked up about tomorrow that it's giving me a headache. consciously, i'm nervous and i will be sad and disappointed if i don't hit my goal tomorrow. so there is -- unusually for me -- some anticipatory anxiety on the surface. but it doesn't feel that bad. or maybe i'm fooling myself and have put myself under more pressure than i want to admit?
anyway, headache's gone and unless i'm fucking catatonic tomorrow i'm going to run. deep breaths.
anyway, headache's gone and unless i'm fucking catatonic tomorrow i'm going to run. deep breaths.
1610
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 04, 2019, 01:52:04 pm »
- run 5.32 km [w/strides ~30s x 6] in 24:56
- stretch
final tune-up. strides done just below sprint, i.e. about as fast as i can go without going up on my toes. sprinting still bugs my right knee and no reason to push something like that today. now it's rest, rest, race.
- stretch
final tune-up. strides done just below sprint, i.e. about as fast as i can go without going up on my toes. sprinting still bugs my right knee and no reason to push something like that today. now it's rest, rest, race.
1611
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 03, 2019, 04:01:12 pm »
yup. apparently he was adarq.org member number four. don't remember if he could ever dunk, at least while he was posting on here. http://www.adarq.org/profile/?u=4
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 03, 2019, 03:51:28 pm »
- run 8.54 km in 42:32
- stretch
nice and easy.
- stretch
nice and easy.
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: December 02, 2019, 07:22:31 am »
amazing progress on the weight/fat loss. reminds me of maxent when he was cutting, although without the constant self-flagellation.
do you feel like the mobility/joint health work is making any difference? you've also been really consistent with that. couple weeks ago you mentioned that a shoulder pain had gone away. how about the knee stuff?
do you feel like the mobility/joint health work is making any difference? you've also been really consistent with that. couple weeks ago you mentioned that a shoulder pain had gone away. how about the knee stuff?
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Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 02, 2019, 07:12:17 am »
running in cold weather (above freezing) is the best! also, nice to see you making those rapid gains. i bet you could get some of the vert back with dedicated practice, but you're not focused on it right now. that's okay. when you play ball, between being able to jump a little higher and being able to play for an hour without wanting to fall over, which would you take at this point?
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 02, 2019, 07:02:25 am »
buying a house in south florida just seems like a crazy long-term investment to me. storms are gonna get worse (or bad storms more frequent; tomayto tomahto), sea level's going up. same goes for anywhere along the water on the east coast, especially in the southeast but even in places like the jersey shore. like, are flood and hurricane insurance even available anymore? if so, don't they cost an absolute mint?
what are people saying about it down there? the climate crisis and its impact on the area, i mean. really curious actually.
what are people saying about it down there? the climate crisis and its impact on the area, i mean. really curious actually.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 01, 2019, 08:32:18 am »
- run 11.84 km in 1:08:11
very slow/relaxed, 5:46 pace. the "slow slow slow, keep it slow, slow it down, keep it slow, slow slow slow..." mantra helped. good ego discipline to allow myself to be passed by people i'd ordinarily pass without a second thought. adarq i have no idea how you jog any slower than that. got more work to do, i guess, lol.
- stretch
something bugging in right hip. came out of nowhere, hope it's nothing. 56.1 km covered over the last week, which may be a weekly distance PR. will cut way back down this week in anticipation of saturday race. tuesday and wednesday will be ~8 km, with maybe some very short pace work on tuesday (like a few reps of 500m at 3:53-58).
very slow/relaxed, 5:46 pace. the "slow slow slow, keep it slow, slow it down, keep it slow, slow slow slow..." mantra helped. good ego discipline to allow myself to be passed by people i'd ordinarily pass without a second thought. adarq i have no idea how you jog any slower than that. got more work to do, i guess, lol.
- stretch
something bugging in right hip. came out of nowhere, hope it's nothing. 56.1 km covered over the last week, which may be a weekly distance PR. will cut way back down this week in anticipation of saturday race. tuesday and wednesday will be ~8 km, with maybe some very short pace work on tuesday (like a few reps of 500m at 3:53-58).
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 29, 2019, 02:59:02 pm »signed up -- and actually made sure it went through this time -- for a race in victoria park on 15 december. joe/gukl, y'all gonna be around/interested? VP isn't as flat as battersea but i know it super well by now so that will hopefully help. 1.5 laps of the upper portion, no street crossing.
I should be able ti do this!
- run 10.1 km in 47:35
back to back 10k "PR"s, lol. 47:13.
- stretch
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 28, 2019, 12:11:08 pm »
- run 10.06 km in 47:45
another 10k "PR", 47:30. kicked a bit in the last 500-600m or so, pace was down around 4:15 for that stretch. nice run.
- stretch
another 10k "PR", 47:30. kicked a bit in the last 500-600m or so, pace was down around 4:15 for that stretch. nice run.
- stretch
1620
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 26, 2019, 03:09:21 pm »
- pace practice: warm up x 2.6 km; 3 x 1 km in [3:52, 3:53, 4:05] w/3:00 walk/jog rest; cool down
annoyed about the last interval, i felt fine to go harder than that but watch kept telling me i was going too fast. or i misheard/misread it. total distance 9.89 km.
- stretch
headache back a little but not too bad. stretched shoulders, chest, and neck and will do some SMR and more stretching after i shower.
annoyed about the last interval, i felt fine to go harder than that but watch kept telling me i was going too fast. or i misheard/misread it. total distance 9.89 km.
- stretch
headache back a little but not too bad. stretched shoulders, chest, and neck and will do some SMR and more stretching after i shower.