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Messages - LBSS

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691
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 21, 2022, 01:25:44 pm »
- run 1:09:51, 12.10 km
cooler today but pretty humid. left achilles bothering me just a little, won't run tomorrow.

692
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 19, 2022, 07:40:34 am »
- run 51:43, 9.88 km
super nice morning, gf took the day off because of period pain so i ran a bit faster (5:14 pace) and in a tighter window (5:03-5:26, depending mainly on prevailing slope)

693
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 15, 2022, 05:40:05 pm »
yesterday

- run 53:52, 9.20 km
light rain for most of the run, was really nice.

today

- run 39:44, 6.95 km
humid but not at all hot, and overcast. watch says my max HR on the run was 68 which is...improbable. maybe i was wearing it too loose.

all runs now with gf unless otherwise noted. she keeps me relaxed and slow and most of all consistent and accountable. good stuff.

694
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 12, 2022, 07:51:36 pm »
- run 54:14, 9.26 km
again w/gf. she has had a really tough month, is even more out of shape than i am. really nice evening.

i've run four days this week, which is my first time doing that since the end of june/beginning of july. at least i don't gain weight easily, otherwise god knows how out of shape i'd be. just hanging in there.

695
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 11, 2022, 06:52:28 pm »
- run 44:47, 7.26 km
gf back from her trip so we ran together. hot today but sooo much less humid. still she wasn't feeling well so we went slow and called early. walked the last ~2.5-3 km home.

696
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 09, 2022, 09:09:59 pm »
- run 42:57, 8.01 km
fuck i'm out of shape. really have not been consistent enough this summer to adapt to the heat. T+DI over 160 again, but still. anyway it's fun to explore the new neighborhood, i ran on some streets i've never been on before despite living within a four-mile radius of my new house for something like 28 of my nearly 36 years. running north is good, although somehow managed to run uphill the last mile home. maybe i'm just on a little hillock or something.

697
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 07, 2022, 06:45:51 pm »
last week

- one really short run, like 3 miles

- moved and repainted house

today

- run 32:20, 6.03 km
waited until early evening but T+DI still over 160. gf and i moved uphill -- everything in northern DC slopes southward toward the rivers and we moved north -- so i'm gonna have to explore around a bit to see if i can find routes that don't end with steep uphills, especially in the summer. it's hot!

698
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 27, 2022, 07:07:57 pm »
- run 39:13, 6.69 km
T+DI 162 and gf was feeling weak so this was pretty slow. last ~1.2 km were around 4:45 pace and still overall about 5:50

699
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 26, 2022, 01:21:56 pm »
- run 25:35, 4.52 km
went out at lunch with gf. easing back in. she's coming back from a serious illness so we kept it pretty light, which is good for me anyway after such a long layoff. T+DI 148, it's humid but not very hot.

700
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 25, 2022, 06:51:45 pm »
- run 39:19, 6.8 km
watch was fritzing out so extrapolated this from gf's watch. first run in more than two weeks, since i was in italy (ruled so hard) and then at a family event last weekend. i got covid in italy but it barely mattered.

- joint circles

701
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 06, 2022, 10:47:37 pm »
- run 2.x km; fast intervals 320m x 6 w/60s rest for the first four and then 120s rest; run 2.x km -- total distance 7.01 km
bit of track work. kind of silly. felt good to do before work.

702
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 04, 2022, 02:03:38 pm »
- run 1:36:33, 16.28 km
warm but not overly hot. ran with gf, kept the pace niiice and slow. we stopped about 9km in to get a gatorade because she was dehydrated and running out of energy. great run.

703
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 02, 2022, 05:45:37 pm »
- run 36:43, 6.39 km
first ~5 km with gf, who was really struggling with the heat/early days of her period. picked it up a little after we parted ways. T+DI highest of the year so far, 162. it's really humid.

704
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 29, 2022, 07:25:30 pm »
monday

- run 32:53, 6.17 km
steepest loop. nice evening, took it easy. a little sore from the race, especially quads.

today

- run 51:33, 10.0 km
negative split out and back. pretty hot, T+DI 150. calves cramping just a little bit in the last 3km or so, definitely a little dehydrated.

- stretch

705
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 26, 2022, 09:53:01 am »
- run 2km (warm up)

- 5k race in 21:41 (chip timed)
went out way too fast and so watch splits were silly: 4:01, 4:13, 4:13, 4:33, 4:42. hot and humid. definitely was just hanging on for dear life for the last 2 km. still it was really fun and i'm not too mad about the time because i didn't go into this with any illusions, just wanted to treat it like a hard tempo run and that's what it ended up being.

got second in my age group (30-39) and sixth overall. gf finished second overall for women, in something like 23:11.

first race since i was living in london. very motivating. want to run under 20 again.

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