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Messages - LBSS

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646
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 24, 2023, 10:40:31 am »
last night

- run 33:25, 6.23 km
nice and light, got a race sunday morning.

647
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 20, 2023, 07:37:53 pm »
- speed work
-- warm up
-- 800m x [3:09, 3:07, 3:09, 3:10]
-- cool down
legs unsurprisingly a little tired after the ten-miler yesterday. slowed these down to target 5k race pace (i.e., by about 10s/km) and they felt like the faster ones.

648
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 19, 2023, 04:39:06 pm »
- run 1:39, 16.10 km
lovely, lovely day

649
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: February 19, 2023, 12:07:55 pm »
<a href="http://www.youtube.com/watch?v=xW4SVoTd4EQ" target="_blank">http://www.youtube.com/watch?v=xW4SVoTd4EQ</a>

650
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 18, 2023, 11:01:29 am »
lost week, i went out to run on monday evening and my heel hurt so i stopped right away. then the rest of the week was just nuts with work and life stuff. layoffs like that are always demotivating for me. got back out today w/gf just to do something.

- run 30:10, 5.00 km
blah. at least it's nice out.

651
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 12, 2023, 03:54:47 pm »
- run 1:16:05, 12.98 km
a spectacularly miserable day: about 39/4 degrees and raining/hailing, and on the ascent home the wind picked up. always feels good not to quit on myself but ngl this was not an enjoyable run.

652
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 10, 2023, 07:30:12 pm »
- tempo
-- warm up x 2 km
-- 6 km @ 4:17 [4:20, 4:18, 4:14, 4:21, 4:14, 4:16]
-- cool down
pleased with that. i lowered the pace substantially and added a km, and i managed to not quit on myself when, somewhere around halfway through, i started trying to tell myself that it'd be fine to stop at 5 km.

4:17/km average is just over 1:30 half marathon pace. five weeks out, there is no way on god's green earth that i'm running 3.5 times the distance at this pace on 18 march. but it's okay.

653
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 07, 2023, 07:43:42 pm »
- run 54:02, 8.62 km
glacial pace. ran w/gf and she had done a sprint workout yesterday so was very sore. have long since realized that it's more important to me to treat running as shared time with her than to maximize every workout from a fitness standpoint.

654
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 06, 2023, 06:48:28 pm »
- run 47:52, 9.09 km

655
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 05, 2023, 03:12:53 pm »
- run 1:17:14, 13.42 km
about a km less than i meant to run, miscalculated the return distance. whoops. warmer than yesterday, really nice out.

656
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 04, 2023, 04:44:12 pm »
run 30:52, 6.41 km
it's cold (just below freezing) so i did this fast.

657
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 01, 2023, 06:43:44 pm »
- run 47:33, 9.37 km

658
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 31, 2023, 08:34:35 pm »
- speed work
-- warm up x 2 km
-- 800m x [3:00, 2:55, 3:00]
-- cool down
added a rep, will add another next time. these are probably too fast for half marathon prep - i'd be better off doing more, slower - but i like keeping them in as a way to measure progress against the eventual goal of a sub-19 5k.

659
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 30, 2023, 08:26:39 pm »
- run 57:13, 9.36 km
w/gf, so pretty slow and relaxed. felt nice, we ran in the park in the moonlight.

660
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 28, 2023, 10:39:48 am »
it's right in the pad of my heel, and it doesn't affect me when i run later in the day. just was starting to the last time i tried to make a push to run in the mornings, so i was glad when running on the treadmill last weekend didn't bother it. racing today didn't, either!

- race
-- 5 km in 20:11 (chip) and ~20:20 (watch)
course measured a little short per watch. i would have finished right under 20 mins chip time but my fucking shoelace came untied about a mile in. lost about 13-15 seconds. it's never come untied before so that was extra annoying. lesson learned: double knots. anyway came 10th overall. goal was to run under 20:30 so feel pretty good about it.

gf ran the 10k and finished as the third-place woman. the winning 10k time was 34:10! winning 5k time was low-17s.

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