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So when do you know you reached lactic acid threshold? Is it a matter of distance, intensity or both? Do you feel it, or do you just know it from the numbers? Is it that burn that spreads in your quads while you put effort? ( this is so very familiar in prolonged non-stop skiing downhills ).
I like to get into running again now that the weather improves. But i am not into long distances, i like to do a mile at ~80%, and then either tempos ( something like 10-15x100m ) or max sprints ( about 5 max-out runs, distances varying from 80m to 300m ). But a longer run seems interesting too for aerobic fitness and fat loss, just don't want it to have any consequences at recovery and endurance muscle fiber adaptations. Is 5K at a moderate pace 'safe'?

you know the threshold feeling, it's what you said: when your muscles start to burn. if you keep your low-intensity steady-state cardio low-intensity and relatively low volume, you should be fine. and as long as you build up to it slowly. one idea, which i'm considering implementing once the roads and sidewalks here are no longer covered in ice, is a medium-distance run (starting with two miles and building up to 3 or 4) one day a week and extensive tempo or a fartlek one day a week. that overall volume is low enough that i wouldn't be too worried about compromising the gym adaptations.

federal government closed today so the gym is also closed. 

i will go for a run later and then do KB swings and band/bw stuff.

go cheap, no need to spend 300 bucks. i have pendlay do-wins that i got about five years ago on sale for $70. they're more expensive now because weightlifting/crossfit has blown up, but still in the $120-130 range. they're fantastic shoes, i've had to replace the laces but otherwise they're basically like new after years of multiple-times-per-week use.

dunno about heel height. i think the do-wins are 3/4" and that's been great for me. i do wonder if another quarter inch would make a difference, but not enough to get new shoes.

Quote from: Raptor on February 26, 2015, 06:24:21 pm

https://www.facebook.com/video.php?v=1057296847630010

Quote

Corey D. Grandy Even white dogs can't jump

damn look at that power.

skiing on sunday was fun, although i was pretty rusty. definitely wiped out a couple times, definitely less comfortable at high speeds than i thought i'd be. guess my expectations were too high, given the gap since the last time i snapped on a pair of skis. still had a blast -- conditions were perfect and the mountain we were on, killington, is so big and such a well-oiled machine that even though there were a bajillion people there, we never waited more than 5-6 minutes for a lift and usually just a minute or two, and the slopes were not crowded.

soreness also less than i expected, which is great. my calves and soleuses (solei?) are a bit sore but not terribly. i fucked up my thumb a bit at some point, as well, but that's minor. and my ankle gave me no difficulty at all.

back in the saddle today.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle a little, left shoulder a little but not bad, lower back and lower abs felt tight
MENTAL STATE: good

- warm up

- DLRVJ build-ups x a bunch
very poor, no power, 32.5 tops off of two and three and could not get it together off four. did a few one-step RL that were around 30.

- SLRVJ x a bunch/each
surprised myself by getting over 30 on my first jump off left. spent the next 20 minutes trying to replicate that with intermittent success. went down from three steps to two and had more success, bunch of jumps in the 30-30.5 range. something must have clicked, which is weird because coordination on the DLRVJ was so bad.

- superset x 2
-- pause squat 205 x 5
-- SVJ no armswing x 5

then the gym closed. spent a long time jumping, which is good even though my jumping was garbage.

WEIGHT: ???
SORENESS: lats
ACHES/INJURIES: right ankle a little
MENTAL STATE: good

- warm up

- jump assistance, sprint drills x a bunch

- DLRVJ, SLRVJ x a bit
very submax, no power

- superset x 2
-- X-band walk x 20/each
-- SL hip thrust x 20
x-band walks were challenging, used a fair amount of tension and took big steps

- DB step up 25s x 10,10

- DB SLRDL 35s x 10,10/each

- band ab pull down x 20,20

- stretch

crossfit sand digging. functional!

<a href="http://www.youtube.com/watch?v=lQsnmtI93ks" target="_blank">http://www.youtube.com/watch?v=lQsnmtI93ks</a>