Adarq.org

mediocre-to-poor skier here, so take this with a grain of salt, but i think you're fine to either stick with what you're doing now or do T0ddday's GPP. if you're concerned about building work capacity then i'd switch out a lifting workout for an extra cardio workout. so two days a week of the T0ddday plan, two days of LISS cardio, and one day of basketball.

another thing you could throw into the mix is more sport-specific balance training and conditioning on your lifting days. e.g.
https://www.shape.com/fitness/workouts/gym-pro-skier-paula-moltzan
https://www.outsideonline.com/1919901/us-ski-teams-secret-speed-weapon

forerunner 235.

12/25

Ss1a: Squat:
305*5 paused
355 *2,2,2,2 pretty easy

Ss1b DJs:
4*5

Hit my hand on a railing going up for dj and injured my wrist. It's pretty gnarly looking, bony lump right index finger around the base of the wrist. Waiting on an X-ray at the hospital

UUPDATE: it's fractured for sure and possibly dislocated. cant really use my right hand for anything. No DB's, probably no BB. I can't draw or write which is the big killer, I can't work and I don't know if I'll be able to continue with my digital art class that starts next week. I foresee a lot of leg press volume in the future, maybe zercher squats or some funky front rack shit. We will see.

 

what did the annoying doc say?

Quote from: adarqui on December 28, 2017, 12:01:22 pm

Quote

I think im ok with one or two persons training around me in isolation. But when there is a group especially youths, i feel they'll judge me more? Is that weird? Anyway.

if there's any group of people you should care less about judging, it's youths. lmao. it can be annoying when they are acting like little giggly twats, but really, it's probably better if they are too afraid to judge you..

You're right. But why do i care so much lol. I just remembered we went to watch a movie and these teen giggly twats were not enjoying the movie (Downsizing) and they ruined the experience for us by talking shit and laughing and giggling constantly throughout the film. 

i went to see the last jedi in islamabad right before leaving for the holidays and a kid in the row ahead of us literally took a call at one point. i smacked him on the shoulder and hissed at him to stop, which he did.

sent garmin and a few other things to my old house   

dumbass. got amazon to refund the $ but still so annoyed at myself.

kinvaras came though, and they are a dream 

- run 6.40 km in 30:38
there are a lot more hills at home than in islamabad.

- stretch

- run 1 km

- intervals 1000m x 2, 90s rest
3:57, 4:07 -- a little faster than i meant to and pacing is still uneven. i'm learning.

- run 1.7 km

- stretch

time to shower and pack. not bringing running shoes in the fervent hope that i'll like the kinvaras. and if i don't then damn it i need a new pair anyway. there's always brick and mortar shopping.

meant to run last night but ended up having to work until 11. had a headache this morning so ran this evening instead. didn't think about it beforehand so tonight's distance gives me only 24.1 km in the last week, short of the 25 km december quota. 

- run 8.32 km in 41:36
kept it easy, had let myself run a little too fast the last couple of times out.

- stretch

knees a bit achey now. ordered saucony kinvara 8s to my parents' house, hopefully they'll feel right (i'm usually a 10.5 or 11 so i ordered both and will return the pair that doesn't fit) and that'll help with the longer run knee ache.

Quote from: LBSS on December 13, 2017, 10:11:02 am

- run 7.01 km in 33:12
felt fast, full of energy. evenings still easier than mornings. hit 5.00 km in 23:12, which is just 0:12 behind my december goal for a 5k...in the middle of a longer run. good.

- stretch
calves a little tight

solid!

that's how i see most experienced do their tempo too.. 1 run, with 2-3+ mile warmup, tempo in the middle, 2-3+ mile cool down.

i am still running 3-5 miles, so pretty far from 2-3 mile warm up and cool down! once i get fitter i guess i can do my current workouts with a more serious workout in the middle.