Author Topic: a fast and explosive donkey!  (Read 302594 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #4815 on: February 02, 2019, 07:53:30 am »
+1
- run/walk 1.95km
shin thing flared up immediately after i started running and did not go away as i warmed up, decided to go easy on it. balls. it's swollen, icing it now. no idea what happened.

- superset x 2
- pull up x 7
- BSS x 12

- stretch

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

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength 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

adarqui

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Re: a fast and explosive donkey!
« Reply #4816 on: February 02, 2019, 10:49:14 am »
0
- run/walk 1.95km
shin thing flared up immediately after i started running and did not go away as i warmed up, decided to go easy on it. balls. it's swollen, icing it now. no idea what happened.

- superset x 2
- pull up x 7
- BSS x 12

- stretch

 :uhhhfacepalm:

damn that sucks man. fu*k. hoping it recovers quick. keep icing it i guess. :/

LBSS

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Re: a fast and explosive donkey!
« Reply #4817 on: February 03, 2019, 05:22:10 am »
+3
aaaand today i'm really sick. woke up in the middle of the night with terrible neck pain and bad headache, was awake for a while, woke up again at a normal time and still with the headache. i took an ibuprofen and a sumatriptan (although it didn't feel like a migraine) and went back to bed until 1:30 PM. i'm functional now but head still hurts. maybe this is my body's way of saying, okay bud 40+ km for a few weeks is great and now it's time to dial it back before raising volume again.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength 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

acole14

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Re: a fast and explosive donkey!
« Reply #4818 on: February 03, 2019, 09:15:41 pm »
+3
- run/walk 1.95km
shin thing flared up immediately after i started running and did not go away as i warmed up, decided to go easy on it. balls. it's swollen, icing it now. no idea what happened.

- superset x 2
- pull up x 7
- BSS x 12

- stretch

 :uhhhfacepalm:

Is it in the right area for shin splints? Lots of toe raises clears up shin splints like nothing else. I've never seen one single exercise fix an issue so completely as toe raises for shin pain.

I noticed you had a stiff neck a few days ago, and then got hit with the headache yesterday. That's how mine often presented themselves. Since I've been forcing myself to do more neck mobility stuff, they haven't been nearly as frequent. They are absolutely brutal when they strike, so I can sympathise.

LBSS

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Re: a fast and explosive donkey!
« Reply #4819 on: February 03, 2019, 11:10:48 pm »
+2
it wasn't a shin splint. i had those in high school. this was too localized.

good call on the neck mobility. i carry a lot of tension in my scalenes especially. couldn't hurt to work on them a bit.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength 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

LBSS

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Re: a fast and explosive donkey!
« Reply #4820 on: February 04, 2019, 10:26:06 am »
+3
- run 8.56 km in 45:02
right knee hurt for the first km or so. wut. still recovering a bit, quite stiff and slow (5:15 pace).

- stretch
stiff, woof.

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

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength 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

LBSS

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Re: a fast and explosive donkey!
« Reply #4821 on: February 05, 2019, 09:04:57 am »
+4
- run 8.6 km in 44:35
lot of traffic, more waiting at road crossings than usual. take that away and pace was normal. minimal to no aches and pains, yay.

- suitcase carry @18kg KB x two hallway laps

- pull up x 7,7,6

- stretch

- kit laughlin jaw-neck sequence https://www.youtube.com/watch?v=QtH7lQrPoxU
« Last Edit: February 05, 2019, 09:19:50 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength 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

LBSS

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Re: a fast and explosive donkey!
« Reply #4822 on: February 06, 2019, 10:33:56 am »
+3
- run 8.56 km in 42:38 [last km in 4:24]
smoothly accelerated over the last km, felt nice. overall pace 4:58, with only first and third km splits over 5:00. it poured rain all day but stopped right as i got home. still had to pick my way around some mud and puddles and the track was slippery. i had it almost completely to myself. props to my 2-3 rainy-day track homies.

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

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength 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

LBSS

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Re: a fast and explosive donkey!
« Reply #4823 on: February 08, 2019, 12:14:08 pm »
+1
- treadmill extensive tempo: 10 mins @ 11.5kph, 10 mins @ 15.1 kph, 10 mins @~10.5 kph
total distance 6.15 km. 15.1 kph is 19:52 pace, although treadmill caveat applies. challenging without being too draining. good.

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

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength 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

LBSS

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Re: a fast and explosive donkey!
« Reply #4824 on: February 09, 2019, 09:19:24 am »
+2
- run 8.56 km in 43:30

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

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength 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

LBSS

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Re: a fast and explosive donkey!
« Reply #4825 on: February 10, 2019, 12:01:31 pm »
+4
- run 12 km in 1:05:58

- stretch

did not look at watch. 5:30 pace is quicker than i meant to go (was shooting for ~5:40), but that's okay. shin (and corresponding spot in soleus) started bugging a bit in the second half of the run. not as bad as the other week but i'm icing it now just in case. rest tomorrow.

total for the last seven days is 52.4 km, most weekly mileage in a long while.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength 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

LBSS

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Re: a fast and explosive donkey!
« Reply #4826 on: February 12, 2019, 10:41:17 am »
+1
shin is not okay. fuck.

- ran 5.01 km in 24:25
shin started bugging after 1 km, wasn't too bad until after 4 km, should have stopped then. wanted it to go away but it didn't and ultimately overcame ego.

- stretch

damn it. did a little research earlier. confirmed that it's not a shin splint, which are definitionally >5cm in length. this is too localized for that. one other possible diagnosis is a stress fracture, but that seems unlikely because the pain isn't that bad. still may go get an x-ray. if anyone has other ideas let me know. ice and rest for now.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength 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

adarqui

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Re: a fast and explosive donkey!
« Reply #4827 on: February 12, 2019, 01:51:55 pm »
+1
shin is not okay. fuck.

damn.. fuck :/

Quote
- ran 5.01 km in 24:25
shin started bugging after 1 km, wasn't too bad until after 4 km, should have stopped then. wanted it to go away but it didn't and ultimately overcame ego.

- stretch

damn it. did a little research earlier. confirmed that it's not a shin splint, which are definitionally >5cm in length. this is too localized for that. one other possible diagnosis is a stress fracture, but that seems unlikely because the pain isn't that bad. still may go get an x-ray. if anyone has other ideas let me know. ice and rest for now.

dno :/ that sux tho. whenever i got weird stuff in there (when verting), i'd wrap ice (wrapped in paper towels) around my shins tight, with an ace bandage. would leave it on there for ~15-20 minutes. seemed to help.

i get weird stuff in my shins occasionally, but then it disappears after a few hours, or by the next day. luckily.

as for running with it (eventually), soft (but not too soft) grass would be my approach. i'd avoid hard surfaces (track/roads). grass/dirt does wonders in my experience. i hate having to run on the road, to get to the grass.

but ya, sounds like you need some rest unfortunately. i'd still get some walks in etc.. to strengthen it up without freaking it out.

pc!

seifullaah73

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Re: a fast and explosive donkey!
« Reply #4828 on: February 12, 2019, 03:56:35 pm »
+2
I've had shin splints before too. One good thing you can do is reverse calf raises to strengthen muscles that run down the front of your shins as well as the heel walks before and after your runs.

Heal up well man.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

LBSS

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Re: a fast and explosive donkey!
« Reply #4829 on: February 13, 2019, 08:55:54 am »
+2
- superset x 3
-- pull up x 7,7,7
-- SLRDL x 10,10,10/leg

- GMB shoulder mobility circuit

- some random ankle proprioception thing i found while looking for how to cure shin splints

- leg raises x 10

very, very annoyed about shin. need to develop some kind of routine to do while i'm letting it rest (i.e. not running).
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength 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