2341
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 10, 2018, 11:38:40 pm »
- run 8.14 km in 40:52
- stretch
- stretch
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2342
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 10, 2018, 12:57:52 am »
jump attack? gtfo. 
2343
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 09, 2018, 11:59:56 pm »
- run warm up 3.2 km
-- hills 280m x 3 w/2:00 rest [attacked by monkeys*]
-- run ~1 km
-- hills 45s x 7 w/2:00 rest
2:00 is too long to rest after 45s hills at that pace.
- run cool down 1 km
- stretch
total distance 10.02 km, total time 52:04. live feedback on pace from garmin said i was consistenly ~3:20-3:30, which was the target. mapmyrun says peak pace was just under 4:00. ¯\_(ツ)_/¯
total seven-day distance 48.4, PR. EDIT: that's just over 30 miles! woohoo! i'm a big kid now!
*not a joke.
-- hills 280m x 3 w/2:00 rest [attacked by monkeys*]
-- run ~1 km
-- hills 45s x 7 w/2:00 rest
2:00 is too long to rest after 45s hills at that pace.
- run cool down 1 km
- stretch
total distance 10.02 km, total time 52:04. live feedback on pace from garmin said i was consistenly ~3:20-3:30, which was the target. mapmyrun says peak pace was just under 4:00. ¯\_(ツ)_/¯
total seven-day distance 48.4, PR. EDIT: that's just over 30 miles! woohoo! i'm a big kid now!
*not a joke.
2344
Sports Discussion / Re: Common wealth Games
« on: April 09, 2018, 01:10:48 pm »
pakistan with a second medal, bronze in 105+ weightlifting. 20-year-old guy named muhammad butt (common name here, leading to the greatest store name of all time: butt sports) totaled 395, a junior commonwealth record.
pakistan zindabad.
pakistan zindabad.
2345
Progress Journals & Experimental Routines / Re: acole14's journal
« on: April 09, 2018, 03:02:37 am »images not working for me
Hmm. They're appearing for me. I'll see if anyone else has the same issue. I've migrated to Google photos after photobucket did the whole P500 ransom thing.
Edit: I uploaded them with Imgur just to make sure you can see them
that worked
2346
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: April 09, 2018, 01:49:50 am »simple article on slow running but the "mental training" section was a nice surprise.
https://therunningbug.com/fitness/motivation/the-benefits-of-slow-running
+1 for the importance of the mental part. definitely been feeling that internal dialogue of "well, you know, 11 km is still pretty good, you don't need to go the full 13 km, you're so tired...shut up, just get to 11 and keep going...but like, 12 km would be as long as you ran last weekend...shut up, stay committed to what you set out to do" on the longer runs. intervals and tempo are good for that too but in a different, more aggressive way.
2347
Progress Journals & Experimental Routines / Re: acole14's journal
« on: April 09, 2018, 01:43:18 am »
images not working for me
2348
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 08, 2018, 11:54:02 pm »
- run 8.17 km in 40:52
wee bit quicker than rx, 5:00. legs dead to start out but ended up feeling okay. must continue to adjust to mornings.
- stretch
hills tomorrow.
wee bit quicker than rx, 5:00. legs dead to start out but ended up feeling okay. must continue to adjust to mornings.
- stretch
hills tomorrow.
2349
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 08, 2018, 10:19:59 am »
it has been thunderstorming and raining literally all day. rain i wouldn't mind but i'd prefer not to get hit by lightning. monday is supposed to be a rest day but i'll just flip it with today.
2350
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: April 08, 2018, 03:20:14 am »
i'd love to live in a place where i could kayak regularly. low-impact, great for shoulders, back and core, peaceful, scalable, can be thrilling.
2351
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 07, 2018, 09:24:46 am »
- run 13.0 km in 1:07:56
overall pace 5:13, which is a bit slower than i'd like. on the other hand it's 31/87 degrees and humid. as soon as i got home i had to run my neck and face under cold water, lick up a palmfull of salt, drink a liter-plus of water and eat an orange.
- stretch
i think adarq is fitter than he thinks because he's used to running in ugly conditions. it's much harder to run when it's this hot out. not sure what i'm going to do this summer. maybe i'll have to take a break from running as a primary goal after my trip, switch to weights or something else indoors for a while until it cools down again.
obviously the extra km today means i have another new weekly distance PR: 45.7 km.
overall pace 5:13, which is a bit slower than i'd like. on the other hand it's 31/87 degrees and humid. as soon as i got home i had to run my neck and face under cold water, lick up a palmfull of salt, drink a liter-plus of water and eat an orange.
- stretch
i think adarq is fitter than he thinks because he's used to running in ugly conditions. it's much harder to run when it's this hot out. not sure what i'm going to do this summer. maybe i'll have to take a break from running as a primary goal after my trip, switch to weights or something else indoors for a while until it cools down again.
obviously the extra km today means i have another new weekly distance PR: 45.7 km.
2352
Progress Journals & Experimental Routines / Re: FP's log
« on: April 06, 2018, 02:40:07 am »
when are the next elite club or semipro tryouts?
2353
Sports Discussion / Re: Common wealth Games
« on: April 06, 2018, 12:47:16 am »
Pakistan has a small team but already won a medal: bronze in men's 62kg weightlifting. Dude snatched 132kg, which is extremely legit.
Their lone female track athlete's bio blurb includes this: "Selected by her teacher for athletics competitions because of her height. When she told her teacher she did not want to try athletics, she was told that if she did not, she would be kicked out of school." Cool, cool, cool.
Their lone male track athlete is a javelin thrower.
Two athletics competitors from a country of 200+ million is pretty sad. They really only care about cricket here.
Their lone female track athlete's bio blurb includes this: "Selected by her teacher for athletics competitions because of her height. When she told her teacher she did not want to try athletics, she was told that if she did not, she would be kicked out of school." Cool, cool, cool.
Their lone male track athlete is a javelin thrower.
Two athletics competitors from a country of 200+ million is pretty sad. They really only care about cricket here.
2354
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 06, 2018, 12:33:13 am »
frozen peas ftw. small, so they conform to your body really easily.
2355
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 05, 2018, 10:51:38 am »
- run 7.62 km, strides 6 x 20s w/60s walking rest
first 4 km with gf, faster than the last couple times out and negative splits [5:21, 5:19, 5:17, 5:11]. proud of her, she complained a bit early on that her legs were dead but she stuck it out. picked it up a little for the last 3.6 [4:59, 4:57, 5:00] before starting the strides.
- stretch
total distance 8.91 km, total time 47:04.
focused on relaxing and keeping my hips/COG forward of my feet and relaxing into each stride. calves a little sore but didn't bother me once i started running. no cramps now. yay.
total distance for the last seven days is 44.6, which is a PR.
first 4 km with gf, faster than the last couple times out and negative splits [5:21, 5:19, 5:17, 5:11]. proud of her, she complained a bit early on that her legs were dead but she stuck it out. picked it up a little for the last 3.6 [4:59, 4:57, 5:00] before starting the strides.
- stretch
total distance 8.91 km, total time 47:04.
focused on relaxing and keeping my hips/COG forward of my feet and relaxing into each stride. calves a little sore but didn't bother me once i started running. no cramps now. yay.
total distance for the last seven days is 44.6, which is a PR.