Author Topic: a fast and explosive donkey!  (Read 680731 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5640 on: April 19, 2022, 08:18:04 pm »
+2
- run 1:09, 13.31 km
windy and cold, ran with lady friend again and she was feeling good so pace was quicker with her. picked it up a bit as well after she stopped at her place, ~4:30 for the final 1.3km.

- stretch

i am getting sick (tested negative for covid this morning but feeling coldy), this might have been a bad idea.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5641 on: April 25, 2022, 11:07:12 pm »
+3
i'm in bangkok! the cold was not really covid, apparently. two negative PCR tests in the last few days (required for entry into thailand).

4/23

- treadmill run x a couple km

- stretch

plane rides that long are a pain in the ass.

4/24

- treadmill run ladder: 1 km @ 11kph, 1 km @ 12kph, 1 km @15.2kph, 1 km @ 12kph, 500m @ 15.2kph, 500m @12kph, 1 km @ 11kph

- pull ups x 5,5

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

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5642 on: May 02, 2022, 07:41:07 am »
+1
4/26

- run ladder 1 km @ 11,13,16,13,11

- stretch

4/29

- walk x ~9 km in the gnarly bangkok heat and humidity

this morning

- run 1:00:20, 11.68 km

- stretch

did not sleep one wink last night. first time i think that's ever happened to me because of jet lag. must be getting old. i feel great right now but man early afternoon is gonna suuuuuuck.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5643 on: May 09, 2022, 01:16:40 pm »
+3
last week was long. my cocky ass decided that the best way to start the new week would be to accompany my gf (we have moved past "woman-i've-been-dating") on a 15-mile run, her longest before she starts to taper for her half marathon in a couple weeks.

- run 19.31 km in 1:52:45, walk 5.5 km
felt great for the first 15 km. last 4+ were hitting-the-wall shit like i have not felt in two years. did not have enough calories in me, have not done enough long runs to believe -- which i know now -- that you should take some gel or a fruit roll-up or something. gf was also struggling (not from lack of fitness, unlike yours truly) so we called it at 12 miles and walked the rest of the way.

got a milkshake to deal with my crashing blood sugar, drank too much too fast, and puked much of it up an hour later. all in all, a humbling experience.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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

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FP

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Re: a fast and explosive donkey!
« Reply #5644 on: May 11, 2022, 07:57:29 pm »
+2
Oh dude maybe your muscles ran out of glycogen, that was happening to me (im pretty sure) on lots of my runs when i started keto. Now I basically have to take some simple sugars before every workout that reaches into anaerobic without long rests and also on slower runs more than maybe 90 mins. Its such a shit feeling i remember that happened to me during a frisbee pickup game and it was so embarassing I just started getting wrecked by high schoolers and stuff

Glad youve got a running companion willing to run 12 miles with you though

Oh and it could also be dehydration or electrolytes. Been getting hit with that every now and again as well
« Last Edit: May 12, 2022, 12:40:55 pm by FP »

LBSS

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Re: a fast and explosive donkey!
« Reply #5645 on: May 16, 2022, 11:01:42 am »
0
probably a combination of both. lesson learned, though.

last thursday

- run 50:59, 9.70 km

- stretch

this morning

- treadmill run ~21 mins, 4 km
jet-lagged and also i'm in kathmandu, around 1400m/4600' elevation. this was not enjoyable. will try to run every day this week and then maybe go for a hike somewhere outside the city this weekend. here until the middle of next week and then flying to CA to visit my cousin and go to a wedding.

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

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5646 on: May 16, 2022, 12:33:22 pm »
0
need to start signing up for some races. starting to feel motivation coming back, although i've had little mini false starts here and the over the past year-plus. but man i don't know, i'm getting itchy. need a goal. need to get that discipline back. sub-19 can fall if i want it to. sub-12 two-miler. 5:00 mile. do an ultra.

right now, though, i need to go to bed.
« Last Edit: May 16, 2022, 12:35:19 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5647 on: May 18, 2022, 12:00:49 pm »
0
yesterday

- treadmill ladder 1 km @ 10.2kph, 12kph, 15.1 kph, 12kph, 10.2kph

today

slept like three hours last night, ended up sick today. i feel better now but man i've now thrown up three times in the past month after going nearly three years without doing it. body telling me something is wrong.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5648 on: May 19, 2022, 11:38:17 am »
0
- treadmill run 4 km @ 5:07
struggle. better than nothing.

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

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5649 on: May 22, 2022, 01:17:53 am »
0
last friday

- treadmill ladder 1 km @ 12kph, 12kph, 15.4 kph, 11kph
felt so much better

- pull up x 5
- DB OHP 15s x 5
- KB swing 15? x 10
- TTB x 5

yesterday

no training but spent several hours walking around an astounding old city a short ways away from kathmandu called bhaktapur. so cool.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5650 on: May 22, 2022, 02:34:38 am »
0
- treadmill ladder 1 km @ 12, 15.4, 11, 15.4, 10.1
challenging but not too bad

- neutral chin x 6

- DB OHP 17.5s x 5
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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

black lives matter

gukl

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Re: a fast and explosive donkey!
« Reply #5651 on: May 22, 2022, 06:38:13 pm »
+1
last friday

- treadmill ladder 1 km @ 12kph, 12kph, 15.4 kph, 11kph
felt so much better

- pull up x 5
- DB OHP 15s x 5
- KB swing 15? x 10
- TTB x 5

yesterday

no training but spent several hours walking around an astounding old city a short ways away from kathmandu called bhaktapur. so cool.

Did you get the bhaktapur yoghurt (JuJu dhau?) - it's Incredible

LBSS

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Re: a fast and explosive donkey!
« Reply #5652 on: May 24, 2022, 02:35:32 am »
0
no! missed it. a couple of my colleagues had yogurt with their lunches but i didn't try it. next time.

just signed up for a 5k on june 26. goal will be <21 as i am not in very good shape. but gf just finished her first half (top 10% overall, men and women!) and is jazzed about racing so she talked me into signing up. can treat it as a gnarly tempo run. i won't get a workout in today, as i'm leaving and don't want to get on the plane with sweat-soaked clothes stinking up my bag. but will keep up the intervals and tempo over the next few weeks (and slow runs, of course) in hopes of being in some semblance of shape for the race.
« Last Edit: May 24, 2022, 02:41:30 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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

black lives matter