Author Topic: a fast and explosive donkey!  (Read 1081752 times)

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FP

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Re: a fast and explosive donkey!
« Reply #4725 on: October 19, 2018, 11:07:50 pm »
+2
two realizations from my recent injury:
1. SMR and other mobility work are worthwhile and i've been neglecting them (except static stretching after runs) out of laziness
2. strength work is worthwhile and i've been neglecting it out of a single-minded focus on getting my mileage up

the former is easier to address than the latter. but i do not want to get much skinnier than i am and the benefits of strength training for endurance performance are indisputable. i also don't want to dip much below 50 km a week in any week where i'm healthy and not traveling. what to do?

sunday: ultimate frisbee ~4.5 km
monday: strenf, run 6-8 km
tuesday: run 10-12 km
wednesday: run 12-16 km
thursday: run 10-12 km with tempo
friday: rest
saturday: strenf, run 6-8 km

strenf would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

the "or" options are for working out at home where i basically have a kettlebell and some bands. this is probably overly ambitious. but even one strenf day a week would be better than what i'm doing now. i know adarq says kenyans don't lift but even if true i'm not ready to go full kenyan.

You gotta go super saiyan and superset everything. Will help you get the workout done fast while also providing cardio benefit.
some suggestions for lack of equipment: toes to bar, natural ham curls, maybe some band knee drives and kickbacks. For cardio benefit I think focusing on leg raises and training them for endurance might help a bit with anaerobic parts of a race. I also personally have some neck collapse when running cardio so I would personally do some stuff for posture maintenance.

LBSS

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Re: a fast and explosive donkey!
« Reply #4726 on: October 20, 2018, 12:52:04 am »
+1
^^^all good points, thanks. right now my SMR/mobility is rolling quads and then chest/shoulder opening so i'm there with you on the posture correction. need to get a chin-up bar, it's harder than it should be to find one here.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #4727 on: October 20, 2018, 08:55:24 am »
+2
massage 2 this afternoon. my head was killing me before, headache went away during the massage but it's back now. gonna rest.

on the plus side, i bought a pull-up bar today, finally. it's easily adjustable within the doorway so should be able to use it for poor man's GHR and inverted rows.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #4728 on: October 21, 2018, 10:59:03 am »
+2
- ultimate, ~4.5 km

- stretch
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #4729 on: October 22, 2018, 11:46:19 am »
+3
- run 9.54 km in 48:40

- SMR

- stretch

nice outside, 20/68. ETA: shins sore, as always when i play frisbee after a layoff.
« Last Edit: October 22, 2018, 11:25:13 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #4730 on: October 24, 2018, 03:40:42 am »
+2
last night

filled with the spirit of henri, the otter of ennui. no exercise.



feel better today.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #4731 on: October 24, 2018, 11:33:40 am »
+2
- run 10.05 km in 50:33

- SMR

- stretch

that's better. also started doing 1-3 pull ups every time i walk by the new bar. trying out the old greasing the groove approach. :highfive:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: a fast and explosive donkey!
« Reply #4732 on: October 24, 2018, 12:18:26 pm »
0
last night

filled with the spirit of henri, the otter of ennui. no exercise.



feel better today.

haha.


- run 10.05 km in 50:33

- SMR

- stretch

that's better. also started doing 1-3 pull ups every time i walk by the new bar. trying out the old greasing the groove approach. :highfive:

nice!! that will work good. swoleclimber status.

LBSS

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Re: a fast and explosive donkey!
« Reply #4733 on: October 26, 2018, 11:11:40 am »
+2
- run 9.10 km in 45:23 [tempo 1 km @ 3:27 PR]

- SMR

- stretch

after i started running decided to drop the hammer at the 4 km mark. hit 3:27 per mapmyrun. never tested 1000m before but i was shooting for 3:30 and hit it so go me. en route hit 800 in ~2:47. walked 100m and then gradully picked it back up to normal pace.

:almostascoolasnyancat:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: a fast and explosive donkey!
« Reply #4734 on: October 26, 2018, 08:34:26 pm »
+1
- run 9.10 km in 45:23 [tempo 1 km @ 3:27 PR]

- SMR

- stretch

after i started running decided to drop the hammer at the 4 km mark. hit 3:27 per mapmyrun. never tested 1000m before but i was shooting for 3:30 and hit it so go me. en route hit 800 in ~2:47. walked 100m and then gradully picked it back up to normal pace.

:almostascoolasnyancat:

there we go. hammer dropped. that's a solid K. moar hammer drops (when you are feeling good) :D

K's are a great distance to build aerobic strength with speed. same with the mile. K's definitely let you crank harder tho.

 :ibrunning: :ibrunning: :ibrunning:

LBSS

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Re: a fast and explosive donkey!
« Reply #4735 on: October 29, 2018, 02:10:19 am »
+5
saturday

- hike with gf

sunday

- run 4.1 km in 20:xx

- SMR

- stretch

so obviously with a couple of exceptions training hasn't been great in october. it's going to stay in the back seat in november as well. i've got an insane work week ahead, then back to pretty normal next week, then traveling for two weeks (south africa, botswana, namibia - stoked; adarq i'll try to get a pic of a cheetah for you). then i'll have four weeks of relative normalcy before heading home for the holidays.

focus will shift to losing as little fitness as possible. if i can get to 50km in any given week, bully. if not i won't beat myself up. one other thought, because i won't be able to work out 5-6 times per week, is to crank the intensity on the days i can run. so shorter, harder, more rest.

thoughts?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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Mikey

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Re: a fast and explosive donkey!
« Reply #4736 on: October 29, 2018, 06:52:12 am »
+1
The Africa trip sounds sick! X2 on the Cheetah photos.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...


LBSS

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Re: a fast and explosive donkey!
« Reply #4738 on: November 01, 2018, 11:50:23 am »
+3
yeah this week has been a total loss so far. had time and energy to run tonight but boss advised me not to leave the house. shit is hitting the fan because of the aasia bibi verdict. (https://www.aljazeera.com/news/2018/10/pakistan-pm-calls-calm-aasia-bibi-cleared-blasphemy-181031173052989.html) the area in which i live and work is pretty secure and i'm almost never given any kind of security restriction or advisory. so on the rare occasions when he asks me not to go out, i don't go out.

- jump rope 3'/1' x 5

- superset x 2
-- KB swing x 10
-- ME SVJ x 3

- pull up x 8

- push up x 21

- stretch

- SMR

lolololololol very weak push ups and pull ups. thinking about starting 20 pull up/100 push up challenges on alternating days. maybe before work.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #4739 on: November 02, 2018, 11:03:20 am »
+3
our head of security just called me to tell me not to leave the house tonight at all. apparently the founder of one of the biggest hard-right (deobandi) madrassas in pakistan was just shot dead in rawalpindi. some shit is getting set on fire tonight.

also a buddy just texted to remind me that the main protesters so far have been barelvi, another very conservative sect. no love lost between the two. yikes.
« Last Edit: November 02, 2018, 11:07:37 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter