2461
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 16, 2018, 04:04:42 am »
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2462
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 15, 2018, 01:01:05 pm »
yeah i don't know, 500s at sub-20 pace feel easy but 1000s at sub-21 feel hard. although i've only done the latter a couple of times and neither time in great physical conditions. i will go for a 5k time trial at some point in the near future, after doing a little mini-taper. original plan was to go for sub-21:00 by 21 february but i'll push it back a bit.
there are no races here, it's just not a thing. i wish.
i'm next in the states in may, might try to find a race for while i'm home.
there are no races here, it's just not a thing. i wish.
i'm next in the states in may, might try to find a race for while i'm home.
2463
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 15, 2018, 12:29:54 am »
morning
- run ~4 km in ??
struggled, mornings are hard. gotta reorient bedtime if i'm gonna start running in the morning before it gets hot out. forgot watch so not sure about time or exact distance but i did 4 km worth of laps at the track.
- stretch
will run again later.
EDIT: evening
- run 7.67 km in 36:53
4:48 pace. did not look at watch until the end. mostly kept it a shade above easy, picked it up to 4:05 or so for the last couple hundred meters just for funsies. slightly disappointed in the overall pace but that's okay.
- stretch
another note: the garmin forerunner 235 hr monitor is supposed to be unreliable, but it's interesting to look at the trendline on the run today: steadily up from 135 to 152 over the course of the run.
- run ~4 km in ??
struggled, mornings are hard. gotta reorient bedtime if i'm gonna start running in the morning before it gets hot out. forgot watch so not sure about time or exact distance but i did 4 km worth of laps at the track.
- stretch
will run again later.
EDIT: evening
- run 7.67 km in 36:53
4:48 pace. did not look at watch until the end. mostly kept it a shade above easy, picked it up to 4:05 or so for the last couple hundred meters just for funsies. slightly disappointed in the overall pace but that's okay.
- stretch
another note: the garmin forerunner 235 hr monitor is supposed to be unreliable, but it's interesting to look at the trendline on the run today: steadily up from 135 to 152 over the course of the run.
2464
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 13, 2018, 11:27:49 pm »
re: physique and muscle mass, i noticed yesterday morning that i looked bigger in the mirror than usual, after my monday night calisthenics. very low volume. that was probably purely psychological -- my weight hasn't changed significantly and i'm certainly no less lean than usual so i doubt i've lost much muscle after the switch to running -- but still nice to see/feel.
2465
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 13, 2018, 09:36:43 am »
- interval workout
-- warm up run 2.00 km @ 4:53 pace
-- 500m x 7 @ [1:58, 1:56, 1:58, 1:58, 1:56, 1:58, 1:57], 1:00 walking rest
-- cool down run 1.76 km @ 5:40 pace (dead, calves especially right not into it, took a couple short walking breaks)
mental game. brain still bargaining with me to cut the number of intervals short but i did one more than last time. fuck you brain. total distance 8.09 km, total time 40:28.
- stretch
also this keeps me over 40 km for the last seven-day period.
-- warm up run 2.00 km @ 4:53 pace
-- 500m x 7 @ [1:58, 1:56, 1:58, 1:58, 1:56, 1:58, 1:57], 1:00 walking rest
-- cool down run 1.76 km @ 5:40 pace (dead, calves especially right not into it, took a couple short walking breaks)
mental game. brain still bargaining with me to cut the number of intervals short but i did one more than last time. fuck you brain. total distance 8.09 km, total time 40:28.
- stretch
also this keeps me over 40 km for the last seven-day period.
2466
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 12, 2018, 11:51:37 pm »
last night
- GMB warm up
- pirouettes x some
- front levers x some
- handstands x some
- pull ups x some
- hollow body holds x some
- stretch
25-30 mins in total, just wanted to get upper body involved a little. resting legs after the 11 km on sunday, plus it was absolutely pouring rain. don't mind a little cold or a little rain, but pouring rain in 45-degree weather: hard pass. if it's raining again tonight i'll go to the gym, otherwise it's interval time.
- GMB warm up
- pirouettes x some
- front levers x some
- handstands x some
- pull ups x some
- hollow body holds x some
- stretch
25-30 mins in total, just wanted to get upper body involved a little. resting legs after the 11 km on sunday, plus it was absolutely pouring rain. don't mind a little cold or a little rain, but pouring rain in 45-degree weather: hard pass. if it's raining again tonight i'll go to the gym, otherwise it's interval time.
2467
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 12, 2018, 11:49:18 pm »also this puts me at 43.1 km for the week, so this marks a single-run distance PR and gives me a seven-day PR.
gz on the marathon PR of ~160 hours
lol
2468
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 12, 2018, 12:05:35 am »
i've been surfing exactly once, last summer, and can confirm the "pure bliss" feeling from the one or maaaybe two times i managed to really stand up and ride a wave for a little bit. also that shit is absolutely exhausting and i was super dehydrated afterward.
w/r/t wanting to mix it up, only thing in there that suggest you might want to try something different is "elbows taking a beating." otherwise if you're making progress, keep riding it out until that slows down. if you're worried about your elbows then yeah, maybe try something else. my $0.02 on the matter.
w/r/t wanting to mix it up, only thing in there that suggest you might want to try something different is "elbows taking a beating." otherwise if you're making progress, keep riding it out until that slows down. if you're worried about your elbows then yeah, maybe try something else. my $0.02 on the matter.
2469
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 11, 2018, 11:54:35 pm »
pink sea salt ain't from the sea, it's from the himalayan foothills in pakistan. i've got a lamp made out of the stuff in my house.
2470
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 11, 2018, 12:11:37 pm »
- run 11.01 km in 55:57
did not check pace at any point, nice and relaxed. 5:05 pace on average, so slower than last week's longe run but quicker than the week before. felt very sad and enervated all of a sudden this evening and had a strong urge to be alone, which is really unusual for me. took me a while to get out the door but once i did was very glad.
also this puts me at 43.1 km for the week, so this marks a single-run distance PR and gives me a seven-day PR.
did not check pace at any point, nice and relaxed. 5:05 pace on average, so slower than last week's longe run but quicker than the week before. felt very sad and enervated all of a sudden this evening and had a strong urge to be alone, which is really unusual for me. took me a while to get out the door but once i did was very glad.
also this puts me at 43.1 km for the week, so this marks a single-run distance PR and gives me a seven-day PR.
2471
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 11, 2018, 05:28:09 am »
friday ended up being rest.
yesterday
- run 7.43 km in 34:24
stiff breeze, which is unusual here. 4:38 pace, a bit quicker than relaxed but still three breaths in three breaths out.
- stretch
- pull ups x 5
shoulder okay, not 100% but okay.
moving in with gf in a new place in a couple of weeks. pretty excited about it. considering getting a set of monkey bars
yesterday
- run 7.43 km in 34:24
stiff breeze, which is unusual here. 4:38 pace, a bit quicker than relaxed but still three breaths in three breaths out.
- stretch
- pull ups x 5
shoulder okay, not 100% but okay.
moving in with gf in a new place in a couple of weeks. pretty excited about it. considering getting a set of monkey bars
2472
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: February 10, 2018, 04:49:50 am »2473
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 10, 2018, 04:46:08 am »
one day i'll get back to jumping...
endure added to the list. looks fun.
endure added to the list. looks fun.
2474
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 09, 2018, 04:09:38 am »
oh man i didn't mean you should be practicing the toe drag as correct technique. it's just a warm-up cue.
2475
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 08, 2018, 10:23:05 am »
- run 7.15 km in 33:28
4:41 pace. legs a little dead from last night but no weird soleus exhaustion or anything.
- stretch
rest or bw/yoga tomorrow.
4:41 pace. legs a little dead from last night but no weird soleus exhaustion or anything.
- stretch
rest or bw/yoga tomorrow.