2146
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: September 09, 2018, 05:49:47 am »
consistency 
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2147
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 08, 2018, 11:21:00 am »
- run 9.54 km in 49:33 [5 x 60s @~4:00, 60s @~5:15]
- stretch
- stretch
2148
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 08, 2018, 12:39:49 am »
yikes man, that is gross and a little frightening. i do think a walk-in clinic is probably worth checking out, but if your experiences have been so shitty i don't blame you for not wanting to go. only time i can remember going into one was to get some stitches out a few years ago and the doctor was unbelievably hot, lol. if i'd been single i would have asked her out.
2149
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 06, 2018, 10:55:57 am »
- run 7.4 km in 38:58
- stretch
very humid tonight although not too hot. hit 49.7 km in the last seven days, lol. moving in the right direction. i think i need to be heading toward 4x8-10, 1x12-15, 1x6-8, something like that. on the low end that'd be 50, on the high end 63. the long run and the short run and two of the medium runs done at easy pace (>5:10 or even 5:30), two medium runs done with some form of fartlek or tempo or speed work incorporated. my next major trip is in november, although i'll be in the mountains a couple of times in between now and then.
ETA: days when i play ultimate would count as speed/tempo days because of the nature of the game. would just need to tack on a short run before or after to hit the distance target.
tests coming on 29 september (3km time trial) and 27 october (5km time trial, shooting for 19:00). let's go.
- stretch
very humid tonight although not too hot. hit 49.7 km in the last seven days, lol. moving in the right direction. i think i need to be heading toward 4x8-10, 1x12-15, 1x6-8, something like that. on the low end that'd be 50, on the high end 63. the long run and the short run and two of the medium runs done at easy pace (>5:10 or even 5:30), two medium runs done with some form of fartlek or tempo or speed work incorporated. my next major trip is in november, although i'll be in the mountains a couple of times in between now and then.
ETA: days when i play ultimate would count as speed/tempo days because of the nature of the game. would just need to tack on a short run before or after to hit the distance target.
tests coming on 29 september (3km time trial) and 27 october (5km time trial, shooting for 19:00). let's go.
2150
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 06, 2018, 07:02:18 am »
In other (related) news, I signed up for a 5K at this event : http://www.thessalonikihalfmarathon.org/index.php?lang=en.
Unfortunately it is a major event that all the city goes to run at it, and it is a ~1M city. So from what i hear the start is awful, queues are huge unless you are in the 15' group and there are people all over the place throughout the whole duration of the event. Doesn't matter, its my first official event!
2151
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 06, 2018, 01:21:54 am »
i remember lyle mcdonald years ago saying that kcal burned during movement activities tracks roughly with distance covered. walking 6 miles burns about the same number of calories as running 6 miles, you just do it much more slowly. similarly 10x80 would burn about the same number of kcal as an 800; if you add walking intervals to that then increase the distance accordingly.
the post-exercise kcal expenditure boost ain't much, either, in the scheme of things.
also adarq's right, 10x80 with 3 minute recovery isn't HIIT. that's closer to speed training.
the post-exercise kcal expenditure boost ain't much, either, in the scheme of things.
also adarq's right, 10x80 with 3 minute recovery isn't HIIT. that's closer to speed training.
2152
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 05, 2018, 10:14:51 am »
too tired to drag self out of bed this morning. to put it another way: wussed out. just looked at the standings for the new haven 20k. what a weird distance, especially in the same event as a half marathon (only 1 km longer).
edit: also checked the 5k standings. my times from may would put me in the top 5% of more than 2600 entrants (huge race!). sub-20:00 is comfortably in the top 100. interesting.
- run 9.10 km in 46:34 [km 5 in 3:48]
- stretch
been reading adarq's journal so decided to push for a kilometer in the middle. felt good although some pulling in my right knee (lateral side, behind patella, same thing as before when sprinting) which then continued to feel a little off the rest of the run. feels totally fine now. no dropoff in pace for the rest of the run which is good.
NEW GOAL: 19:00. sub-20 is a recipe for hitting 20:04 and wanting to bang my head into a wall. 3:48/km pace = 19:00 5k. i'm not there now but judging on today i can definitely get there.
edit: also checked the 5k standings. my times from may would put me in the top 5% of more than 2600 entrants (huge race!). sub-20:00 is comfortably in the top 100. interesting.
- run 9.10 km in 46:34 [km 5 in 3:48]
- stretch
been reading adarq's journal so decided to push for a kilometer in the middle. felt good although some pulling in my right knee (lateral side, behind patella, same thing as before when sprinting) which then continued to feel a little off the rest of the run. feels totally fine now. no dropoff in pace for the rest of the run which is good.
NEW GOAL: 19:00. sub-20 is a recipe for hitting 20:04 and wanting to bang my head into a wall. 3:48/km pace = 19:00 5k. i'm not there now but judging on today i can definitely get there.
2153
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 04, 2018, 12:51:09 am »
sounds scary for everyone involved. most cops aren't trained well to handle people with mental illness. did a quick google: in broward county you can call 911 and rather than asking for the cops, ask for a crisis intervention team. or call the palm beach chapter of the national alliance for mental illness's mobile crisis team: https://namipbc.org/crisis-info/
Jerome Golden: (561) 383-5777
South County: (561) 637-2102
Jerome Golden: (561) 383-5777
South County: (561) 637-2102
2154
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 03, 2018, 11:52:01 pm »
- run 5.72 km in 30:01
- stretch
legs v tired and morning runs are harder than evening runs. weather starting to get cooler though. intended to run 40 mins but then thought better to run 30 and run again tomorrow morning.
- stretch
legs v tired and morning runs are harder than evening runs. weather starting to get cooler though. intended to run 40 mins but then thought better to run 30 and run again tomorrow morning.
2155
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 03, 2018, 11:09:41 am »
- run 9.50 km in 51:13
- push up x 20,20
- KB row 18 x 20/arm
- band dislocates and pull aparts x 10,10
- stretch
longer and slower, slower and longer.
- push up x 20,20
- KB row 18 x 20/arm
- band dislocates and pull aparts x 10,10
- stretch
longer and slower, slower and longer.
2157
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 01, 2018, 01:17:24 am »
oh just because it's the watch so grains of salt always apply.
- run 10 km in ~57:00
- stretch
ran with the same buddy as earlier this week and another friend of his. they are slower than me but that's okay, especially in this heat and humidity. forgot watch so went on what the other guy said when we finished. if he sends more precise numbers i'll update.
- run 10 km in ~57:00
- stretch
ran with the same buddy as earlier this week and another friend of his. they are slower than me but that's okay, especially in this heat and humidity. forgot watch so went on what the other guy said when we finished. if he sends more precise numbers i'll update.
2158
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: September 01, 2018, 01:15:06 am »
2159
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 31, 2018, 11:52:10 am »
- run 6.88 km in 40:00; sprint x 180m, 150m, 180m at 1 km intervals in the middle
- walk 1.21 km in 10:37
- stretch
summer is BACK baby. jesus. face started burning so i pushed through to 40 minutes and then walked it out. hit peak speed of 32.6 kph/20.25 mph per watch, which translates to an 11.04 100. :shrugemoji:
- walk 1.21 km in 10:37
- stretch
summer is BACK baby. jesus. face started burning so i pushed through to 40 minutes and then walked it out. hit peak speed of 32.6 kph/20.25 mph per watch, which translates to an 11.04 100. :shrugemoji:
2160
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: August 31, 2018, 08:19:29 am »that guy is a friend of mine. it's his first record, pretty stoked for him.
it was shot in and around a village called passu, in the upper hunza valley in northern pakistan. a stunning place.