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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: Today at 09:13:00 am »
yesterday

- run 29:51, 4.79 km

- bouldering x 2 hours
- grip board/campus board holds x a few x 5-10s
- pull ups x 7
- push ups x 14,14

- run 31:00, 4.76 km

sore this morning, definitely going to benefit from the additional upper body/grip work

2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 09, 2024, 06:56:07 pm »
- run 54:04, 9.77 km
little discomfort in left knee and right big toe. the toe pain makes sense, although it's the first time in a while i've tweaked that one. not sure what the knee is about. seems fine now. warm but not hot today, took it easy.

3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 06, 2024, 08:53:48 pm »
went to NC over the weekend for a family reunion.

yesterday

- run 30:44, 4.81 km

today

- run 30:56, 4.82 km

- bouldering x two hours

4
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: May 02, 2024, 07:57:17 pm »
super deep!

5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 02, 2024, 07:56:21 pm »
- run 36:55, 6.50 km
rear right leg is tight, especially hamstring. humid and warm verging on hot. a little preview of summer.

6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 30, 2024, 10:33:12 am »
yeah that's the idea! well really, to translate it into more technical mountaineering and other outdoor exploring. we started going because my wife realized lack of upper body strength was hindering her on a couple of our recent climbs. if there were a full-scale climbing gym closer to us we'd have joined one but the big ones, with lead climbing, are out in the burbs. so bouldering it is, plus at some point we'll go take a couple classes on belaying and general rope use at the big gyms.

7
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 29, 2024, 07:17:46 pm »
- run 30:47, 4.82
pad of left foot is a little tender. wore my extra cushioned shoes.

- bouldering x 90 mins
getting a little better. tweaked my right elbow a little

8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 28, 2024, 06:48:57 pm »
friday

- run 38;15, 6.40 km
last little leg stretch before sunday's race

saturday

- bouldering x ~90 mins
fun, my hands are gonna hurt for a while until they adapt to this new activity. looking forward to that, though. i've always found working on grip strength very boring but i know how important it is.

today

- 10 mile race
-- warm up
-- 10 miles in 1:10:39 (watch), 1:11:02 (chip), 1:11:16 (gun)
very pleased. hit goal on watch although just missed it on the official time. more importantly, i ran a negative split (36:03, 34:59 official) and never red-lined. even had enough juice at the end to speed up for the last 100m or so and pass a guy i'd been trailing for the previous two miles. that means i'm learning and getting better at managing a race.

finished 172nd out of 3431 total finishers, which is also a slight improvement from my half marathons in terms of percentile placement. now if i could only get my training more consistent, i could really improve!

9
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 24, 2024, 08:17:33 pm »
- tempo
-- warm up
-- 1 km @ (4:11, 4:08), 90s jogging rest
-- cool down
last workout before race where i'll speed up. did not push at all, just getting the legs turning over.

10
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 23, 2024, 08:27:32 pm »
- run 37:39, 6.75 km
legs felt a little heavy.

11
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 22, 2024, 06:21:35 pm »
- run 21:18, 3.52 km
just to stretch legs.

12
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 22, 2024, 08:22:46 am »
 :highfive: :highfive: :highfive: :highfive:

13
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 21, 2024, 05:24:13 pm »
friday

- run 54:14, 8.83 km

saturday

- run 58:33, 9.67 km

- bouldering x ~90 mins

today

- 10-mile race pace practice
-- warm up
-- 3 x 10 mins w/4 min jogging rest (2.28km, 2.29 km, 2.30 km)
-- cool down
hillier circuit (i hope) than the race next weekend, because this was a little hard and average pace during the intervals was ~4:22. that is very near target 10-mile pace, but obviously a fraction of the total distance and not continuous. now a bit more pessimistic than i was last weekend.

- couch stretch
- groin stretch
- glute stretch
one thing bouldering has sparked is a desire to work on mobility and strength again. that's good.

14
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 17, 2024, 12:24:01 pm »
monday

- run 5k, very easy
- bouldering x 90 mins

15
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 15, 2024, 02:23:19 pm »
Quote from: AGC on April 15, 2024, 01:05:19 am
Congrats on the race. A 42min 10K is seriously good. Have you been competing much?

thanks! i haven't been competing much, no. i did a couple of half marathons last year, one in the spring and one in late summer, and didn't improve as much from the first to the second as i hoped. i think part of that was down to conditions (cool vs. hot and humid) but also part to not doing enough races to just practice pacing and also going hard for an extended distance, chasing and being chased. i could absolutely have run faster yesterday but it would have meant red-lining and possibly blowing up. that's what's happened in both my halfs and in most of the 5ks i've done over the past couple years. trying to get more skilled in addition to getting in better shape. this 10k and hopefully the ten-miler i do in a couple of weeks are good learning opportunities.

Quote from: vag on April 15, 2024, 03:43:54 am
:almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat:

Getting a podium and an award, whatever that is, is also amazing. Like a check in the list.
"I won a fkn award in a fkn race because i fkn aced it. fck yeah!"  :headbang:

thanks vag!  :highfive:

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