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Messages - LBSS

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2041
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 09, 2019, 11:11:40 am »
- run 8.12 km in 43:21

- superset x 3
-- push up x 15,15,15
-- hanging tuck leg raise x 10,10,10

- stretch

kept run deliberately slow without checking pace, averaged 5:20 (5:13-5:28). focused on form, running with the glutes and leaning forward. stiff. vag and acole's exchange on vag's journal inspired me to start doing core work again. the hundred push ups challenge has too much volume too quickly and i don't care that much. so i'm gonna do three sets, adding a rep per set until i can do sets across, then adding another. will do same for pull ups on alternating days. started with a number i knew i could get today.

2042
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 09, 2019, 06:17:26 am »
they're only dissonant if you have an unrealistic time table and targets. slower is good, at first, when your body is just getting used to running, getting in the habit and feel of it. i spend months in 2017 running much too hard and too short for my fitness level. even elite runners spend most of their time running at "slow" paces, although as adarq pointed out what's slow for them might be very fast for you and me. but they point is they are (1) freaks and (2) the product of years of patient training.

more mileage is good but that is relative to where you're starting. 100 miles a week is extremely high.

you probably can't run under 20:00 for 5k without getting up over 50 km/week, or never running longer than the target distance. but given where you're starting from, you'd probably benefit a lot from far less than that. and, much like squatting, the benefits may not show up overnight, but they do show up eventually. last spring, i played ultimate for the first time since the previous fall when i hurt my shoulder. in the interim i'd been running 25-40 km/week, no speed work or anything, and doing no other exercise to speak of. at the end of the second or third point i was startled to realize that i wasn't winded. i was, in fact, in much better aerobic shape than i'd been a few months earlier. take that for what it's worth.

2043
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: January 09, 2019, 05:58:24 am »
how does your knee feel?

2044
800m+ Running and/or Conditioning / Re: Running Stats & Stuff
« on: January 09, 2019, 05:46:40 am »
Quote from: adarqui on January 07, 2019, 07:12:04 pm
oooh.. some ultra stats.

https://ultrarunning.com/featured/ultrarunning-magazine-all-time-lists/

50 miles in under 5h etc.. damn!

the 24-hour world best is fucked up. translates to 4:46/7:40 pace; assuming the guy took some breaks then his average moving pace was faster than that. for 24 hours.

2045
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 09, 2019, 05:34:12 am »
Quote from: maxent on January 08, 2019, 12:20:38 am
sorry that was per km pace not miles. I dont know what a mile is  :wowthatwasnutswtf:

i can do real world running at slow pace better but on TM it's harder getting a good warmup b/c it's locking you into a speed at all times. but lately running any pace just doesn't seem feasible .. im not sure why, my calf starts bugging out. it might be an over-use thing going on
Thought about it more and im pretty sure running has been good to me but ive reached the point of diminishing returns with it very quickly b/c of competing recovery resources. Something like limiting my daily running to 5km but trying to improve speed will help me more. To get fitness i won't get it from running but perhaps from a workout like the following:
- Treadmill run (or road if i run to the gym)  30 min (at around 5-6min/km pace)
- Row 30 min (for a given HR goal even tho i don't trust these gadgets for that .. will figure it out somehow)
- Bike 30 min.

That's a 90 minute 'long' cardio workout without the problems of trying to do a long run at a too slow pace that the total mileage is embarrassingly low (like 10-12km). It has better carry over to bball because the running is more specific to the way i feel during games (ded lol) and with the cross training of the rowing for upper body and bike to take fatigue out of beating up joints that running more would entail. win win?

counterpoint: you should not be embarrassed by the speed your body needs to work at! everyone has to start somewhere. you are, despite all your second-guessing and overanalysis, a patient and diligent person. i really think that you're best off starting with no ambition other than to just get consistent with running easy. on that note i'll contradict adarq a little bit: if 9-10 kph is the easiest pace for you and slower paces are harder, that's okay. do what feels right and mix things up later. over time i believe you'll get more out of running 30+ mins at 10 km/hr consistently than trying to force 90 minute cardio complexes.

2046
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 09, 2019, 02:48:40 am »
happy new year, y'all. ran a few times over the break, couple of progression runs on the treadmill and a couple of street runs in my parents' neighborhood. some long walks as well. and some random push ups and pull ups here and there. nothing too serious. i like progression runs, they're a good way to use the treadmill when running outside isn't possible.

arrived home at around 4 AM, slept until 9:30 and came into work. jet lag/tiredness hasn't hit yet but i'm bracing for it. will try to get a run in tonight, even if it's like 3-4k, just to get warm and stretch. 24-hour transit=stiff body.

2047
Reading, Books, & Sheeit / Re: Book Journal
« on: January 09, 2019, 02:45:23 am »
yo if you're interested in the growth delusion, check out doughnut economics, by kate raworth. goes way beyond the limitations of GDP to suggest an entirely new set of metaphors and basic measures for economic health.

2048
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 09, 2019, 12:14:58 am »
easily one of the great moments in adarq.org history. and, i told you so.  ;D

 :highfive: :highfive: :highfive: :highfive: :highfive:

ETA: a 3:30 marathon in the course of doing 42 miles is just incredible.

2049
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 21, 2018, 12:18:44 pm »
- pull ups x 12
had 13 or maybe 14 if i pushed.

goofing off, amped because gf and i are heading out tonight! i'll work out while i'm in the states but not holding myself to any plan. i may post while i'm away but if not: merry christmas and happy new year, my adarq.org people. best wishes for the rest of 2018 and the beginning of 2019.

2050
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 21, 2018, 09:14:46 am »
yea, and the adarq.org run skwad added another member.

2051
Strength Sports / Re: Arm Wrestling Physiques
« on: December 20, 2018, 10:37:34 pm »
a true freak:






2052
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 20, 2018, 10:13:24 am »
- run 8.60 km in 44:16

- stretch

did not check pace. was all over the place but ended at 5:08 pace so w/e.

2053
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 20, 2018, 10:11:57 am »
Quote from: adarqui on December 20, 2018, 09:18:53 am
also: if I tried my absolute hardest, i might be able to hang with her for 1km, not even 3 laps. :ninja:

this boggles me about cheserek, too, but in the other direction. he's doing km repeats at 2:50ish and making it look easy. 8 km plus the two reps at 2 km: 12 km total with rest in between each rep and set. that's a gnarly workout that is beyond the ability of roughly 99.9999999% of the world's population. kipchoge did 42km, straight, at ~2:54; his final two splits were 2:48 and 2:44.

i mean come on.

2054
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 20, 2018, 05:53:31 am »
SIAP

<a href="http://www.youtube.com/watch?v=L065i23ZiUw" target="_blank">http://www.youtube.com/watch?v=L065i23ZiUw</a>

yo that shit is nuts, she's 16. wire to wire. field wrecked.

2055
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 17, 2018, 09:24:25 am »
- run 6.02 km in 30:26

- push up x 12,17,13

- stretch

keeping the embers lit.

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