Author Topic: a fast and explosive donkey!  (Read 273237 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #4785 on: December 21, 2018, 12:18:44 pm »
+2
- pull ups x 12
had 13 or maybe 14 if i pushed.

goofing off, amped because gf and i are heading out tonight! i'll work out while i'm in the states but not holding myself to any plan. i may post while i'm away but if not: merry christmas and happy new year, my adarq.org people. best wishes for the rest of 2018 and the beginning of 2019.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: a fast and explosive donkey!
« Reply #4786 on: December 21, 2018, 06:21:18 pm »
0
- pull ups x 12
had 13 or maybe 14 if i pushed.

aaaah nice!

Quote
goofing off, amped because gf and i are heading out tonight! i'll work out while i'm in the states but not holding myself to any plan. i may post while i'm away but if not: merry christmas and happy new year, my adarq.org people. best wishes for the rest of 2018 and the beginning of 2019.

same to you LBSS!

have a great time back in the states.

update is if you do a race on a whim :D :highfive: :ibrunning:

let's turn it up a bit in 2019.

peace!!

LBSS

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Re: a fast and explosive donkey!
« Reply #4787 on: January 09, 2019, 02:48:40 am »
+2
happy new year, y'all. ran a few times over the break, couple of progression runs on the treadmill and a couple of street runs in my parents' neighborhood. some long walks as well. and some random push ups and pull ups here and there. nothing too serious. i like progression runs, they're a good way to use the treadmill when running outside isn't possible.

arrived home at around 4 AM, slept until 9:30 and came into work. jet lag/tiredness hasn't hit yet but i'm bracing for it. will try to get a run in tonight, even if it's like 3-4k, just to get warm and stretch. 24-hour transit=stiff body.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4788 on: January 09, 2019, 11:11:40 am »
+3
- run 8.12 km in 43:21

- superset x 3
-- push up x 15,15,15
-- hanging tuck leg raise x 10,10,10

- stretch

kept run deliberately slow without checking pace, averaged 5:20 (5:13-5:28). focused on form, running with the glutes and leaning forward. stiff. vag and acole's exchange on vag's journal inspired me to start doing core work again. the hundred push ups challenge has too much volume too quickly and i don't care that much. so i'm gonna do three sets, adding a rep per set until i can do sets across, then adding another. will do same for pull ups on alternating days. started with a number i knew i could get today.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4789 on: January 10, 2019, 10:52:43 am »
+2
it's raining and cold, no run.

- multidirectional lunges x 10/leg

- superset x 3
-- reverse hyper x 10
-- v-sit x 10/russian twist x 10 @ 10kg
-- pull up x 6

- stretch

left ITB has been tight from knee upward for a few days.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: a fast and explosive donkey!
« Reply #4790 on: January 10, 2019, 02:06:06 pm »
+1
welcome back! :welcome: :ibrunning: :D

just throwing my 2 cents in (like i usually do with form), regarding the glute/lean stuff: just be careful with it. i mean i personally don't do any of that stuff anymore. i literally only think about relaxing and just keeping a pace, or just random thoughts. have to be careful altering mechanics. related to that, a good way to get more glute involvement is just picking up the speed w/ some strides, then going back to light trot - which can then have better mechanics given the recent extra muscle recruitment .. and an amazing thing for "lean" is hills, if you have one you can run.

pc!

LBSS

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Re: a fast and explosive donkey!
« Reply #4791 on: January 13, 2019, 08:11:44 am »
+1
- run 10.06 km in 53:13

- superset x 3
-- push up x 16,15,15
-- tuck hanging leg raise x 10,10,10

- stretch

went out with the intention to run very light a la adarq, averaged 5:17 with a huge range: a few at 4:50-53 and a couple at 5:30-5:40, the rest in between. got some work to do at keeping steady at relaxed paces.

there's a chance i'll go to europe in late may, in which case i will seek out at least one and hopefully more than one race. my plan from now on is to run at least 5 days per week, at least 40 minutes per run, with one long and very easy run and one in which i do some kind of speed or race-pace work. could be a time trial, could be intervals, could be a fartlek, i won't fuss too much over the plan. but heightened effort. strides at the end of an ordinary easy run don't count.
« Last Edit: January 13, 2019, 08:13:44 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: a fast and explosive donkey!
« Reply #4792 on: January 13, 2019, 02:15:00 pm »
+1
- run 10.06 km in 53:13

- superset x 3
-- push up x 16,15,15
-- tuck hanging leg raise x 10,10,10

- stretch

went out with the intention to run very light a la adarq, averaged 5:17 with a huge range: a few at 4:50-53 and a couple at 5:30-5:40, the rest in between. got some work to do at keeping steady at relaxed paces.

nice!

during an easy run, my splits usually get progressively faster (at the same level of effort) up to a point, then they steady out. body just gives you more as it warms up.

Quote
there's a chance i'll go to europe in late may, in which case i will seek out at least one and hopefully more than one race. my plan from now on is to run at least 5 days per week, at least 40 minutes per run, with one long and very easy run and one in which i do some kind of speed or race-pace work. could be a time trial, could be intervals, could be a fartlek, i won't fuss too much over the plan. but heightened effort. strides at the end of an ordinary easy run don't count.

sounds like a great plan right there!

LBSS

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Re: a fast and explosive donkey!
« Reply #4793 on: January 14, 2019, 10:32:12 am »
+3
- run 8.12 km in 41:20

- superset x 3
-- pull up x 7,6,6
-- prone toe touch x 20; hollow body hold x 20s,20s
the toe touches felt bad in mid back, abandoned

- stretch

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

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4794 on: January 15, 2019, 10:11:21 am »
+2
- run 8.01 km in 40:03

- stretch

guy ran with me for a few km in the middle. on the inside of me so probably 6-10% slower. took me a little while to be sure he was trying to keep pace but eventually it was obvious. after about 6 laps he ran over to me and said, "thanks for the motivation!" and i gave him a high five and kept running.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: a fast and explosive donkey!
« Reply #4795 on: January 15, 2019, 11:03:19 am »
0
- run 8.01 km in 40:03

- stretch

guy ran with me for a few km in the middle. on the inside of me so probably 6-10% slower. took me a little while to be sure he was trying to keep pace but eventually it was obvious. after about 6 laps he ran over to me and said, "thanks for the motivation!" and i gave him a high five and kept running.

hah awesome. :highfive:

runner friendliness is great.