826
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 07, 2023, 11:27:34 am »
hate to argue but...go nuggets. sick that you're going to the game, though, should be an incredible atmosphere!
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827
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 06, 2023, 06:49:35 pm »
sunday
- run 47:43, 7.79 km
yesterday
- run 35:47, 5.16 km (~1 mile walking rest in middle)
buddy visiting from out town, wanted to run together. he is not in great shape. meant to go four miles easy but ended up with a little over three VERY easy.
today
- tempo intervals
-- warm up
-- 7 mins @ 4:30, 4:31, 4:29 w/3 mins active rest
-- cool down
pace too easy, need to dial it up a bit next time. that's okay, first time doing anything other than steady-state in a while and this was my half marathon pace, so seemed like a good place to start. total distance 8.5 km.
that also brings my last-seven-days mileage to 53 km! good stuff.
- run 47:43, 7.79 km
yesterday
- run 35:47, 5.16 km (~1 mile walking rest in middle)
buddy visiting from out town, wanted to run together. he is not in great shape. meant to go four miles easy but ended up with a little over three VERY easy.
today
- tempo intervals
-- warm up
-- 7 mins @ 4:30, 4:31, 4:29 w/3 mins active rest
-- cool down
pace too easy, need to dial it up a bit next time. that's okay, first time doing anything other than steady-state in a while and this was my half marathon pace, so seemed like a good place to start. total distance 8.5 km.
that also brings my last-seven-days mileage to 53 km! good stuff.
828
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 03, 2023, 11:17:10 pm »
- run 16.0 km, 1:34:59
nice, started a little warm but ended up being a beautiful evening.
nice, started a little warm but ended up being a beautiful evening.
829
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 02, 2023, 05:22:15 pm »
yesterday
- run 57:50, 9.66 km
today
- run 33:20, 6.75 km
hot! T+DI 152. may was beautiful here in DC but june has started out aggressively. still pretty quick (4:56 average pace) for a "normal" run.
- run 57:50, 9.66 km
today
- run 33:20, 6.75 km
hot! T+DI 152. may was beautiful here in DC but june has started out aggressively. still pretty quick (4:56 average pace) for a "normal" run.
830
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 30, 2023, 06:49:52 am »
may 23
- run 37:04, 7.18 km
may 26
- run 36:39, 6.95 km
may 28
- run 58:37, 9.75 km
fiancee back from her trip to south africa, ran together
may 29
- run 39:50, 6.34 km
fiancee dragging badly, turned out she had mild food poisoning
- run 37:04, 7.18 km
may 26
- run 36:39, 6.95 km
may 28
- run 58:37, 9.75 km
fiancee back from her trip to south africa, ran together
may 29
- run 39:50, 6.34 km
fiancee dragging badly, turned out she had mild food poisoning
831
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 21, 2023, 08:45:44 pm »
- long run w/HM tempo finisher (total 1:07:29, 11.60 km)
-- run 9 km @
-- HM tempo 1.68 km in 7:13 (4:15, 4:26 pace)
-- run 0.32 km
-- walk 0.6 km
dang! that was way too hard for what waas basically a 6:48 mile plus a little bit more distance (i got to 1.62 in sight of a red light so just kept going until i got to the intersection). if i'm going to hit sub-1:30 in september, i'll have to be averaging 6:51 splits. well, nothing to do but keep getting out there.
-- run 9 km @
-- HM tempo 1.68 km in 7:13 (4:15, 4:26 pace)
-- run 0.32 km
-- walk 0.6 km
dang! that was way too hard for what waas basically a 6:48 mile plus a little bit more distance (i got to 1.62 in sight of a red light so just kept going until i got to the intersection). if i'm going to hit sub-1:30 in september, i'll have to be averaging 6:51 splits. well, nothing to do but keep getting out there.
832
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 20, 2023, 07:44:12 pm »
may 19
- run 26:50, 5.45 km
today
- run 31:54, 6.34 km
a bit sluggish out the gate. started raining about halfway through, very pleasant to run in warm rain.
- run 26:50, 5.45 km
today
- run 31:54, 6.34 km
a bit sluggish out the gate. started raining about halfway through, very pleasant to run in warm rain.
833
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 16, 2023, 07:53:40 pm »
may 15
- run 56:58, 9.50 km
- run 56:58, 9.50 km
835
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 14, 2023, 07:38:59 pm »
- run 44:58, 7.62 km
836
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 11, 2023, 10:09:36 am »
may 3
- run 42:04, 7.40 km
SAN FRANCISCO/OAKLAND
may 5
- run 58:21, 10.00 km
may 9
- run 30:51, 5.03 km
finally home now after 3.5 weeks on the road. that is too damn long to be on the road. much respect to musicians, comedians, etc. i couldn't do that lifestyle.
- run 42:04, 7.40 km
SAN FRANCISCO/OAKLAND
may 5
- run 58:21, 10.00 km
may 9
- run 30:51, 5.03 km
finally home now after 3.5 weeks on the road. that is too damn long to be on the road. much respect to musicians, comedians, etc. i couldn't do that lifestyle.
837
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 05, 2023, 09:44:23 am »30 April
RACE : 10K @ 48:58 electronic ( 4:54 pace )
Missed my PR by 23 seconds. Which is more or less the time i lost when i had to re-tie a fucking lace that untied.
Makes me crazy that even with the re-tie, i could have PRed if i was 2-3 seconds faster every km.
But all in all very happy, this was an all time peak-fitness performance.
Next goals:
-Stay consistent. I always tend to take a break from running after a great race. Gotta build on current fitness level, not lose it then start over.
-Be on the watch for more races. I really enjoy them, why am i not doing more?
lol that happened to me earlier this year, with the lace. infuriating. but lesson learned: i always double-knot now!
838
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 02, 2023, 10:05:39 pm »
NEW ORLEANS
april 24
- run 27:36, 4.34 km
SAN DIEGO
april 25
- run 43:03, 7.42 km
april 27
- run 40:57, 7.23 km
april 29
- run 41:23, 7.39 km
JOSHUA TREE
may 1
- hike x ~6 miles
SAN DIEGO AGAIN
- run 31:47, 5.53 km
april 24
- run 27:36, 4.34 km
SAN DIEGO
april 25
- run 43:03, 7.42 km
april 27
- run 40:57, 7.23 km
april 29
- run 41:23, 7.39 km
JOSHUA TREE
may 1
- hike x ~6 miles
SAN DIEGO AGAIN
- run 31:47, 5.53 km
839
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 20, 2023, 10:03:09 am »
- run 27:05, 5.69 (nice) km
in new orleans for brother's wedding this week. it's warm down here but not hot, pretty beautiful actually. this was a little too quick (4:46 pace) and a little too short. strictly "something is better than nothing."
in new orleans for brother's wedding this week. it's warm down here but not hot, pretty beautiful actually. this was a little too quick (4:46 pace) and a little too short. strictly "something is better than nothing."
840
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 15, 2023, 06:33:20 pm »
since 2011?! 
good to hear from you.
good to hear from you.