5656
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: May 01, 2018, 02:23:39 pm »?taken-by=geoffreykamworor
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5657
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: May 01, 2018, 02:00:09 pm »
^^ nice!! I think it's a solid format. It's our own hacky version of Athlinks.. lmao. It's fun being able to look in one spot for all of the race results/efforts, and quickly journey back into the journal.
also it's cool to just keep bumping it occasionally with new races etc, see it grow haha.
parkruns are cool but i'm sure you'll find a few others that will be worth doing.
good stuff!
also it's cool to just keep bumping it occasionally with new races etc, see it grow haha.
parkruns are cool but i'm sure you'll find a few others that will be worth doing.
good stuff!
5658
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 01, 2018, 01:45:35 pm »01-05-18
Workout
Lunge matrix + foam rolling to warmup
Chins
BW x 12, 11, 9
Pushups
BW x 21, 15, 12
SS1A KB OHP
16 x 7, 7, 7
SS1B KB Row
24 x 8, 8, 8
some side lying hip abduction stuff
Notes
Sluggish but this was decent in the end. Actually a bit sore in calves from yesterday, in addition to glutes. Lost some specific muscle adaptation to running, bleh, it'll come back quickly.
Signed up for a half marathon in October. I think for all intents and purposes that's my "goal" race. This one coming up is in the end to get a feel for what racing like that is like. Will get in some 5 and 10k races in the summer, haven't scoped out what exactly.
Another easy run tmrw. Hip feeling okay! Abductions feel really good, too -- feel like they're working the right area to support where I'm weak.
niiice! bump the upcoming competitions thread
and ya, feel out half is a great idea. i really didn't know what to expect in my first one, learned alot from it. allowed me to go HARD in my next one. Since we're talking about "general rules of thumb" (LBSS), I think this is probably one. Test <x> distance before the real thing. Go out at goal pace perhaps, then just shut it down and coast it out once that starts to become rough. Going out at goal pace, even if it's just a few miles for a half, will still give you some good experience before you attempt to hit every mile @ that pace in your important one.
which reminds me, I need to do a jog marathon before 2018 is up. lol.
5659
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: May 01, 2018, 01:29:20 pm »
some exciting stuff coming up for LBSS, joe, and adarqui! we all have big races coming up!
May 28 is my biggest, probably the fastest "summer" race down here.
Need to get my 2 miler 10:45 (or better) before then, and 1 mile consistently 4:5X to have a chance. hah. eek!
May 28 is my biggest, probably the fastest "summer" race down here.
Need to get my 2 miler 10:45 (or better) before then, and 1 mile consistently 4:5X to have a chance. hah. eek!
5660
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: May 01, 2018, 01:20:37 pm »Eric Finan in his HM race comments:QuoteI 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.
good point!
I think it does. I used to always say, I felt like my 2 miler leading up to a 5k was my key workout and best indicator of what i'd run.
For 1 mile, 1km to 1200m is around that for me.
And for 10k, my "4 mile tempo" seemed to be pretty spot on for predicting my 10k time.
good stuff!
5661
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: May 01, 2018, 11:14:21 am »
Fastest road 10k in the US, ever! 27:08 by Rhonex Kipruto
DAMN!
DAMN!
?taken-by=iten_kenya
?taken-by=athleticskenyaofficial
5662
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: May 01, 2018, 11:12:51 am »
starting a marathon with a group this small, has to feel a little odd.
?taken-by=marc_roig
5663
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: May 01, 2018, 11:11:43 am »?taken-by=erictfinan
5664
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: May 01, 2018, 11:10:21 am »?taken-by=kingcheserek
5665
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: May 01, 2018, 11:09:08 am »?taken-by=the_kenya_experience
5666
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: May 01, 2018, 11:09:03 am »?taken-by=the_kenya_experience
5667
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: May 01, 2018, 11:07:12 am »?taken-by=timolimo800
5668
Bios / Re: Animals
« on: April 30, 2018, 09:14:07 pm »5669
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 30, 2018, 08:52:57 pm »
speed day, with dead legs!
04/30/2018
bw = 144
bw before bed last night = ?
soreness = quads slightly, hands/grip (from paddleboarding)
aches/injuries = right adductor barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = dead
hours sleep: 7
wakeup = 06:30 AM
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
06:45 AM: food: oatmeal + tons of pink salt + tons of honey, water
07:15 AM: workout:
morning relaxed speed (grass, legs/CNS dead, very fatigued): w/u, relaxed pace 4:5X holds @ {2:04/4:57 min/mi, 1:25/5:04 min/mi, 1:45/4:54 min/mi, 1:43/4:53min/mi} :: wanted to do more but - dead
09:00 AM: food: lickie stickie bbq: bunch of ribs i got yesterday (amazing), water
12:00 PM - 05:00 PM: tons of water, no food, deliberate
06:00 PM: food: whole foods: beef stew, orange chicken, mac and cheese, yellow rice, water
08:30 PM: food: french baguette, 2 peanut butter cups (new brand, great)
workout:
morning relaxed speed (grass, legs/CNS dead, very fatigued): w/u, relaxed pace 4:5X holds @ {2:04/4:57 min/mi, 1:25/5:04 min/mi, 1:45/4:54 min/mi, 1:43/4:53min/mi} :: wanted to do more but - dead
- https://www.strava.com/activities/1540767358
stopped when pace started to drift - no fighting.
04/30/2018
bw = 144
bw before bed last night = ?
soreness = quads slightly, hands/grip (from paddleboarding)
aches/injuries = right adductor barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = dead
hours sleep: 7
wakeup = 06:30 AM
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
06:45 AM: food: oatmeal + tons of pink salt + tons of honey, water
07:15 AM: workout:
morning relaxed speed (grass, legs/CNS dead, very fatigued): w/u, relaxed pace 4:5X holds @ {2:04/4:57 min/mi, 1:25/5:04 min/mi, 1:45/4:54 min/mi, 1:43/4:53min/mi} :: wanted to do more but - dead
09:00 AM: food: lickie stickie bbq: bunch of ribs i got yesterday (amazing), water
12:00 PM - 05:00 PM: tons of water, no food, deliberate
06:00 PM: food: whole foods: beef stew, orange chicken, mac and cheese, yellow rice, water
08:30 PM: food: french baguette, 2 peanut butter cups (new brand, great)
workout:
morning relaxed speed (grass, legs/CNS dead, very fatigued): w/u, relaxed pace 4:5X holds @ {2:04/4:57 min/mi, 1:25/5:04 min/mi, 1:45/4:54 min/mi, 1:43/4:53min/mi} :: wanted to do more but - dead
- https://www.strava.com/activities/1540767358
stopped when pace started to drift - no fighting.
5670
Bios / Re: Animals
« on: April 30, 2018, 08:42:26 pm »
damn this is nuts. horse starts flying ~40s in.
<a href="http://www.youtube.com/watch?v=45hdjzNgLfc" target="_blank">http://www.youtube.com/watch?v=45hdjzNgLfc</a>