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Messages - LBSS

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2116
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 02, 2019, 07:53:30 am »
- run/walk 1.95km
shin thing flared up immediately after i started running and did not go away as i warmed up, decided to go easy on it. balls. it's swollen, icing it now. no idea what happened.

- superset x 2
- pull up x 7
- BSS x 12

- stretch

 :uhhhfacepalm:

2117
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 01, 2019, 11:00:22 am »
- run 8.5 km in 42:26

track is just a wee bit quicker than the road/sidewalk. 5:00 very comfortable average pace (range 4:57-5:05). my neck has been really stiff the last two days and while running today my right shin started bothering me, about 4" above the front of my ankle. still sore right on the edge of the bone. and my right hip and IT band feel a little janky. our bed broke so we've been sleeping on the guest bed, which has a much harder mattress. my gf loves it but i prefer the soft spring mattress. will go get a replacement beam tomorrow and hopefully the stiffness will resolve.

tomorrow will be the weekly hard workout. i've been thinking about the two-mile test and going for 12:XX, which would be sub-20 5k pace. but i don't think i'm fit enough yet. may do a repeat of last week's workout but trying to stay under 4:00 pace for the last hard rep.

2118
Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: January 31, 2019, 10:26:08 pm »
according to my recent dream i'm at about 37-38  :P

2119
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 31, 2019, 10:21:21 pm »
that is an amazing coincidence. :ibjumping:

2120
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 31, 2019, 04:05:45 am »
had a dunking dream last night. i walked into my elementary school gym, with my 4th-5th grade gym teacher already there setting up for class. i was going to participate in class. we greeted each other warmly -- he was a good teacher -- and then he kept placing cones or whatever. i was the first person to arrive other than him. there was a basketball hoop, and i decided to see how much height i'd lost on my vertical since i stopped training. to my surprise i got a couple knuckles cleanly over the rim on my first jump. he looked up and said, something like, "wow, nice jump." i said, "i used to be able to get higher, but now i'm only running so my vert's gone down." but i tried again and got even higher, mid-palm. by this point the gym was filling up with classmates, all also adults. we huddled in the corner (oddly, in retrospect, but it felt normal in the dream) waiting for class to start but i decided to try one more jump. i got at least an inch past my wrist, as high as i ever jumped in real life. i was shocked and amazed and really happy that i could still jump so high.

then i woke up.  :(

2121
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 30, 2019, 09:56:47 am »
- run 8.59km in 43:56

- push up x 16,16,16

- stretch

drizzling and cool. nice.

2122
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: January 28, 2019, 11:29:56 pm »
that is a gnarly workout.  :highfive:

how long did it take you?

2123
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 28, 2019, 11:17:42 am »
i just bought 3 pairs of kinvara 8s, including the last two pairs saucony has of the red and blue ones in my size (10.5)  :-X

but shit, the 8s are better than the 9s, best running shoes i've ever owned. and apparently the 10 is worse than the 9. lesson learned: if you find something that works, but you know it'll wear out, buy backups and stash 'em.

2124
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 28, 2019, 10:07:28 am »
- easy run 10.91km in 1:03:25
there we go. over one hour, nice and slow (5:49 average).

- stretch

hand stiff with cold now, lol

2125
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 27, 2019, 09:17:36 am »
gf proposed a hike today and it was a good substitute for the planned long/easy run. well over 400m elevation gain, and straight-up rock scrambling for the last stretch. good thing to do on such a spectacular day as we had here.

- hike 8.2 km in 2:17


2126
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 26, 2019, 11:31:43 pm »
damn, andrew! that's fast. i bet you can hit 16:xx 5k this year if you gun it.

2127
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 26, 2019, 08:14:08 am »
- interval run: warm up x 4 laps; 3 x two laps hard/one lap easy; cool down x 3 laps
great workout. average pace was 3:42, 3:47, 4:01 on the hard laps. a lap is just under 500m. didn't look at pace at all, went by feel. first two sets too hard but that's okay, i'll figure it out as time goes on. happy that i didn't bail on the third set, even though it was a little slower. at the end of the second set my brain was saying, "aw, it's okay, that was enough of a workout, just jog it out." and as i came back around to the beginning of the last hard set my body said, "go." that is good. total distance 7.42, total time 35:03, average pace 4:43.

- stretch

knees a little achey on the drive home but okay now.

2128
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 25, 2019, 09:31:24 am »
- run 8.06 km in 41:27
a few meters shorter than usual because there was a goat on the track and i had to run around it ::)

- stretch

back still a wee bit stiff but not too bad. it'll be 100% tomorrow. knees a bit achey.

second consecutive week just over 41 km total distance. gonna add a lap to my normal route next week and do a longer long/easy run. don't need to jump right to 50km but need to be heading that way.

2129
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 24, 2019, 10:12:00 pm »
last night

- progression run (treadmill) 5 min @ 10kph; 10 min @ 10.5kph, 12kph, 13.5kph; 5 min @ 10kph
solid. had a back spasm or strained mid-back somehow about halfway through. still stiff and painful this morning, especially twisting to the right. bah.

- stretch

2130
800m+ Running and/or Conditioning / Re: Old Runners
« on: January 22, 2019, 10:20:30 pm »
 :motherofgod:

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