Author Topic: a fast and explosive donkey!  (Read 323120 times)

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gukl

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Re: a fast and explosive donkey!
« Reply #5010 on: September 29, 2019, 03:33:46 am »
+1
- run 12.66 km in 1:08:06
middle ~5.5 km with joe, who i can now officially verify is a real person. what's up joe! let's do it again.

- stretch

gukl, when you coming down?

Good to see you're enjoying the routes in London! I was actually there last week but was a bit hectic and not much time for running! Weekend 18th October will almost certainly be heading down.

LBSS

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Re: a fast and explosive donkey!
« Reply #5011 on: September 29, 2019, 02:13:55 pm »
+1
right on, let's do a run that week for sure. what's your schedule like when you're down here?

- run 14.08 km in 1:16:53
rained in the middle. pretty windy.

- 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

gukl

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Re: a fast and explosive donkey!
« Reply #5012 on: September 30, 2019, 09:56:59 pm »
+2
right on, let's do a run that week for sure. what's your schedule like when you're down here?

- run 14.08 km in 1:16:53
rained in the middle. pretty windy.

- stretch

I am not quite sure yet - need to find out what gf is doing work wise and stuff - will keep you updated!

LBSS

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Re: a fast and explosive donkey!
« Reply #5013 on: October 01, 2019, 02:51:49 pm »
+1
cool, yeah, just keep me posted. we'll make it work at some point!

- extensive tempo (treadmill): run 2km @ 11kph; 2km @ 15.1 kph; walk x 5 mins; 1.5km @ 15.1kph; 1.5km @ 10kph

- stretch
got a bit deeper into hip opening than i have in a while. some work to do there if i'm going to start lifting again. stiff.

race pace training on the treadmill between classes today. was a bit too close to lunch so i had to run through a minor side stitch. no big deal, good to know.
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 #5014 on: October 02, 2019, 12:31:57 pm »
+1
- run 11.16 km in 55:21

- stretch

absolutely flawless running conditions: mid-50s/~13 degrees, zero to light breeze, blue sky. the weather makes a big difference in set pace: on a normal 10-11 km run i'm happy with 5:03-08 and four breaths in-four breaths out. today i was at 4:58 and five in-five out.
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 #5015 on: October 05, 2019, 02:26:18 pm »
0
- run 11.16 km in 55:21

- stretch

absolutely flawless running conditions: mid-50s/~13 degrees, zero to light breeze, blue sky. the weather makes a big difference in set pace: on a normal 10-11 km run i'm happy with 5:03-08 and four breaths in-four breaths out. today i was at 4:58 and five in-five out.

daamn. we have that weather here maybe 1 week total per year. :ninja:

jealous ;f

LBSS

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Re: a fast and explosive donkey!
« Reply #5016 on: October 06, 2019, 04:29:00 pm »
+1
it rules. come to london in the spring and experience the briskness.

no workouts since wednesday because i was moving and doing school stuff and that took up all time and energy from thursday morning until about 6 PM today.

- run 15.28 km in 1:22:56
on the plus side, forced rest meant running far and light felt very easy. on the minus side, had to poop for roughly the last 90% of this run, which sucked. also felt a little something in my left shin in the first km or so but it went away quickly and didn't recur.

- stretch
low back a little tired.
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 #5017 on: October 09, 2019, 01:46:26 pm »
+3
last night

- extensive tempo/progression: warm up x 2 km; 3 km in [4:21, 4:12, 4:04]; cool down x 1.5 km
this felt tougher than it ought to have, not sure why.

- stretch

today

- run 11.16 km in 55:34
did not check watch except once, ended up at easy <5:00 pace. nice. very windy around my place, which is up kind of high (for london). once i got into the canals, much less wind.

- 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 #5018 on: October 13, 2019, 11:59:53 am »
+3
Flaked yesterday on intensive tempo: errands took longer than expected, my brother called and needed help with something, could have gone out lateish but was hungry and allowed myself to just make dinner and eat. Annoyed at self.

today

- run 14.05 km with fartlek of [60s on/60s off x 10]

- stretch

Door to door with two laps of Victoria Park is almost exactly 14k. Nice..
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 #5019 on: October 15, 2019, 06:01:11 pm »
+3
- extensive tempo/race pace practice: run 3 km, 2km @ [3:57, 3:55], run 3 km
first race pace km downhill, second one started with a 180-degree turnaround (i.e. a full stop) and was then uphill but still managed a negative split. breathing a bit hard by the end but no lactic buildup, which is good: didn't want to tax legs too much today. plan is to do that on saturday.

- stretch

total time 39:16, total distance 7.99 km (lol).
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 #5020 on: October 15, 2019, 09:27:50 pm »
+1
damn nice. lots of quality sessions ever since the move.

LBSS

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Re: a fast and explosive donkey!
« Reply #5021 on: October 16, 2019, 03:04:53 pm »
+3
damn nice. lots of quality sessions ever since the move.

yeah, i've been feeling pretty good the last few weeks (knock wood). the shin thing from last week seems to have been nothing. just signed up for a race on 23 november on what's apparently a super flat course. that's the target now. i might do one or two before then as well but without tapering, just to practice racing and push myself in competition a bit. for example was thinking to do one of the local parkruns this saturday (see previous post about taxing the old legs a little extra this weekend).

tonight

- run 10.09 km in 50:24
turned right out the front door rather than left tonight just to try something different. it was really crowded and lots of road crossings so pace was all over the place, but averaged 5:00 and felt absolutely breezy. this route was uphill first then downhill, which is the opposite of when i run down past the olympic park and to the canals, so final 2km were extra quick with no added effort.

EDIT: gukl and joe, y'all wanna do the hackney marshes parkrun on saturday morning?
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 #5022 on: October 17, 2019, 09:50:44 am »
0
damn nice. lots of quality sessions ever since the move.

yeah, i've been feeling pretty good the last few weeks (knock wood). the shin thing from last week seems to have been nothing. just signed up for a race on 23 november on what's apparently a super flat course. that's the target now. i might do one or two before then as well but without tapering, just to practice racing and push myself in competition a bit. for example was thinking to do one of the local parkruns this saturday (see previous post about taxing the old legs a little extra this weekend).


damn nice!

and ya, training races are great.

Quote
tonight

- run 10.09 km in 50:24
turned right out the front door rather than left tonight just to try something different. it was really crowded and lots of road crossings so pace was all over the place, but averaged 5:00 and felt absolutely breezy. this route was uphill first then downhill, which is the opposite of when i run down past the olympic park and to the canals, so final 2km were extra quick with no added effort.

EDIT: gukl and joe, y'all wanna do the hackney marshes parkrun on saturday morning?

one day we'll have the ability to @ :<

gukl

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Re: a fast and explosive donkey!
« Reply #5023 on: October 17, 2019, 10:59:11 am »
+2
Hey man - so I'm going out with some friends on Friday night and am coming off a run of night shifts so the chances of me getting up in time for park run are slim to none - also staying all the way out in edgeware this weekend which is a bit of a journey to Hackney.

Would perhaps be keen for a longer steady run on the Sunday morning however?


LBSS

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Re: a fast and explosive donkey!
« Reply #5024 on: October 17, 2019, 12:47:01 pm »
+4
fair enough, that does not sound like a recipe for saturday morning success. sunday morning's probably out for me since my partner gets back from india at like 7 AM. next time, inshallah.

- run 13.04 km in 1:06:38
middle ~5.5km with joe. really beautiful weather for a run.

- 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