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Messages - LBSS

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2281
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 06, 2018, 01:22:48 am »
thanks, that is good advice. at a party last night i talked for a while with a swedish diplomat here who's a 16:xx 5k runner. i've mentioned him before as the only guy who passes me at the cricket ground track. he also just went to hawaii to be a guide for a blind guy running a marathon, which is rad. anyway he offered to run with me this week and pace me at 3:50. definitely gonna do that at least once. tentative plan for the week:

sunday: run 8 km easy
monday: rest
tuesday: run 8-10 km easy with some tempo intervals (with christian the swede)
wednesday: run 6 km easy
thursday: fly home
friday: run 6 km easy with some tempo intervals
saturday: rest
sunday: race

when i run in the morning i don't usually eat first, so i'm considering just doing that for the race. or may just have a banana or a granola bar or something, and coffee.

2282
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 05, 2018, 10:40:34 am »
- run 14.43 km in 1:12:58 [60s @3:20-3:50 x 10 w/2 min jogging rest]

- stretch

overheated and dehydrated by the end but pretty pleased with this. last hard workout before race next saturday sunday (!). anyone got any tapering tips?

2283
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 05, 2018, 04:41:13 am »
disko eric is a great name.

2284
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: May 04, 2018, 12:26:25 pm »
that kid was born in the year 2000 adarq. think on that for a second. we old.

2285
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 03, 2018, 11:24:06 pm »
- run 8.05 km, strides 20s x 5

- stretch

total distance 9.15 km, total time 47:12. peak pace 2:10, which is i guess 17+ mph?


2286
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 02, 2018, 11:26:45 pm »
yeah it's thunderstorm season. i'm extra annoyed because i meant to start 45 minutes earlier but i was waiting for a guy to drop something off at my house and he just never showed.

2287
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 02, 2018, 11:29:41 am »
- run 3.55 km in 17:42
rain is fine, once again i draw the line at "rapidly approaching lightning." damn it.

- stretch

2288
Basketball / Re: NBA 2017 - 2018 Season
« on: May 02, 2018, 03:25:44 am »
Quote from: maxent on May 02, 2018, 01:48:08 am
Quote from: ChrisM on May 02, 2018, 01:29:07 am
Disagree completely. What happened tonight is what happens when you move the ball and cut off ball. You get great looks for role players and they find a rhythm. When you spend most of the game watching Bron go iso and kick off a drive you can go cold. Especially as a shooter/role player. Tonight they were hitting the same shots they missed at Indy simply because they were more engaged. It showed on D as well. Additionally look at the time Bron spent on the bench? Those "scrubs" made a run.

Nailed it. Id hate to be a role player for lebron. Yea you get crazy open shots but not in rhythm.  Btw carmello doesnt get this excuse, he had a high number of touches and still sucked. Catch and shoot is easy when you're in rhythm and warm (neurally) with regular touches (just rotating the ball etc) but if you get the ball very rarely and you're instantly expected to just nail a jumpshot cold, you dont really have the same rhythm/confidence and its a lot of pressure and you can miss the same shots you'd have made easily

fair enough.

2289
Pics, Videos, & Links / Re: beast
« on: May 02, 2018, 01:16:50 am »
 :o :o :o :o :o :o :o :o :o :o :o :o :o :o

2290
Basketball / Re: NBA 2017 - 2018 Season
« on: May 02, 2018, 01:09:01 am »
disagree that lebron doesn't make his teammates better anymore. he's surrounded by scrubs who are winning playoff games over rosters that are more talented top to bottom because he drags them up.

yes, he's petty and ridiculous on social media, and he's a bad shadow GM. but on the court he's the GOAT and part of being the GOAT is willing mediocre rosters to success, which he did in his early years in cleveland and is doing again now. without lebron there is no question that cleveland is a bottom-dwelling lottery team.

2291
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 02, 2018, 01:04:16 am »
yeah my approach for the race on may 13 will be to go out with the leaders and hold on as long as i can. the winning time last year was 19:04, fifth place was 20:34.

winning time last year for the wimbledon race was 18:56, fifth place 20:26.

come on joe, let's see if we can go 1-2.

2292
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: May 02, 2018, 12:56:18 am »
Quote from: Joe on May 01, 2018, 01:48:49 pm


Chase the Sun Wimbledon -> 30 May (lol, we'll see)


don't you bail on me, joe  :P  :ibrunning: :ibrunning:

Hope for Henry Mother's Day 5k -> May 13
https://secure.qgiv.com/event/hopeforhenry5k/

Wimbledon Common Chase the Sun 5k -> May 30 (evening race)
http://www.runthrough.co.uk/?event=chase-the-sun-wimbledon-may-2018

2293
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: May 01, 2018, 12:59:18 pm »
Quote from: adarqui on April 30, 2018, 04:13:55 pm
Eric Finan in his HM race comments:

Quote
I feel that 8 miles at HM race pace effort about 10-14 days out is a pretty good indicator of what you should be able to do on race day

i wonder if the equivalent rule of thumb works for shorter races. like is 3km at 5k race pace effort a good indicator 10-14 days out from a 5k? maybe i should find out in a couple of days.

2294
Progress Journals & Experimental Routines / Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« on: May 01, 2018, 12:51:34 pm »
FP said it, but that goes extra for dieting, which is hard even done carefully and well. and i mean, you literally said "unhealthy." it's not that there's never a place for a rapid cut, but 2 pounds a week for 20 straight weeks seems unrealistic. and because it's unrealistic, once you get off track you'll beat yourself up and go off the wagon altogether.

might be better to start with a more modest, more immediate goal.

ETA: bodyrecomposition.com is a great place to look for free resources and books, e.g. https://store.bodyrecomposition.com/product/rapid-fat-loss-handbook/

2295
Strength, Power, Reactivity, & Speed Discussion / Re: basketball conditioning
« on: May 01, 2018, 12:47:14 pm »
fast pace, lots of change of direction, lots of time in a semi-squat position, lots of explosive movement. the equivalent for me in terms of effort is indoor ultimate, which is exhausting.

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