Author Topic: a fast and explosive donkey!  (Read 1095727 times)

0 Members and 1 Guest are viewing this topic.

LBSS

  • Hero Member
  • *****
  • Posts: 12855
  • plugging away...
  • Respect: +7960
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4335 on: November 24, 2017, 10:49:11 am »
+1
- migraine x 6 hours
fffffuuu

feel better now but decided probably best to just let myself rest. first migraine in something like two years.

 :(
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

maxent

  • Hero Member
  • *****
  • Posts: 2830
  • Respect: +2114
    • View Profile
Re: a fast and explosive donkey!
« Reply #4336 on: November 24, 2017, 10:58:51 am »
0
dehydration? caffeine withdrawals? that's the two things which gets me everytime i go cold turkey haha.
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

LBSS

  • Hero Member
  • *****
  • Posts: 12855
  • plugging away...
  • Respect: +7960
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4337 on: November 24, 2017, 11:20:38 am »
0
idiopathic. alcohol can be a trigger but wasn't in this case: it started at about noon and i was at 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

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9111
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4338 on: November 24, 2017, 07:56:46 pm »
0
idiopathic. alcohol can be a trigger but wasn't in this case: it started at about noon and i was at work.

fuuuuu that sucks. :/

we're all wrecked lately.

6 hour migraine is no joke.

LBSS

  • Hero Member
  • *****
  • Posts: 12855
  • plugging away...
  • Respect: +7960
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4339 on: November 25, 2017, 08:48:38 am »
0
yeah often they're longer. anyway.

- run 6.62km in 32:44
went out pretty fast for me and kept feeling good, at some point decided to see how close i could get to the december goal of 23:00 5k. hit 4.77km at 23:00 and slowed down. good to know. not terrible considering first ~2.3km are uphill and i didn't go into it thinking to push hard. kicked a brick or rock or something around 2km and it hurt like shit. still hurts in fact.

- stretch

- some push ups and pull ups and assorted calisthenics with gf. shoulder never feels as good as post-run, and i'm sick of not doing any upper anything.
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

  • Hero Member
  • *****
  • Posts: 12855
  • plugging away...
  • Respect: +7960
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4340 on: November 26, 2017, 11:01:15 pm »
+2
- run 4km in 18:36

- stretch

late start because gf decided at the last minute she wanted to come to the track as well. wasn't feeling great this morning in any case. but ~4:40 is a very sustainable track pace now, which is good.

ETA: also, shoulder feels none the worse for wear after saturday's experiment. it's not healed but it's not worse. will continue adding upper stuff back in cautiously.

EDIT: evening

- GMB warm up

- tiger tail calves and soleus

- pistol work x a little bit
got two clean on left leg, right leg and rest of left were top-to-bottom with a rock back.

- front levers x a couple

- KB rows x 14/arm

- band pull aparts x 10

just to do something. easing back in.

« Last Edit: November 27, 2017, 10:44:34 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

LBSS

  • Hero Member
  • *****
  • Posts: 12855
  • plugging away...
  • Respect: +7960
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4341 on: November 27, 2017, 01:46:11 am »
+4
saw my friend naveed last weekend. he's in town for a week or so to rest on his hike from the afghan border to the wagah border crossing near lahore, with this guy: https://www.nationalgeographic.org/projects/out-of-eden-walk/. he's also previously hiked from the khunjerab pass to gwadar, the whole length of pakistan. former marine and then BBC reporter who was one of the first people on the scene after the peshawar army school attack a few years ago where more than 100 kids were killed. intense guy.

and apparently, he's working with a few people here to organize a triathlon in upper hunza next fall. he said ironman but they won't get a single entrant if they try to do the full distance. that shit is hard enough at sea level, let alone 8,000+ feet up.

but y'all. a triathlon in hunza would be out of fucking control.

there's no way i can do it next year. first of all i'd have to get a lot better at swimming, and buy a bike. and then get better at swimming and biking. but if it goes well this year and they do another one then by god add it to the bucket list.
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9111
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4342 on: November 27, 2017, 12:08:36 pm »
0
saw my friend naveed last weekend. he's in town for a week or so to rest on his hike from the afghan border to the wagah border crossing near lahore, with this guy: https://www.nationalgeographic.org/projects/out-of-eden-walk/. he's also previously hiked from the khunjerab pass to gwadar, the whole length of pakistan. former marine and then BBC reporter who was one of the first people on the scene after the peshawar army school attack a few years ago where more than 100 kids were killed. intense guy.

damn..

Quote
and apparently, he's working with a few people here to organize a triathlon in upper hunza next fall. he said ironman but they won't get a single entrant if they try to do the full distance. that shit is hard enough at sea level, let alone 8,000+ feet up.

but y'all. a triathlon in hunza would be out of fucking control.

there's no way i can do it next year. first of all i'd have to get a lot better at swimming, and buy a bike. and then get better at swimming and biking. but if it goes well this year and they do another one then by god add it to the bucket list.

triathlon at 8000+ feet up? that's intense..

i def can't mess with the swimming. I think cycling would def be fun though, used to love riding my bike far & fast. I'm sure you'd probably find that easy to transition too. But swimming, rough hah.

LBSS

  • Hero Member
  • *****
  • Posts: 12855
  • plugging away...
  • Respect: +7960
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4343 on: November 28, 2017, 09:57:13 am »
+2
- warm up x 1 km

- sprint drills

- interval run 500m x 5 in 1:47, 1:53, 1:54, 1:57, 1:54
fifth was tough. could have done a sixth but injury avoidance is paramount. patience.

- cool down x 500m

- 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

black lives matter

LBSS

  • Hero Member
  • *****
  • Posts: 12855
  • plugging away...
  • Respect: +7960
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4344 on: November 28, 2017, 11:37:15 pm »
+2
morning

- run 6.14 km in 31:48
5:10 pace the result of deliberately keeping it slow and relaxed given that this was less than 12 hours after last night's intervals.

- stretch

need to start bumping up daily mileage now. body feels good.
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

  • Hero Member
  • *****
  • Posts: 12855
  • plugging away...
  • Respect: +7960
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4345 on: November 29, 2017, 10:55:08 pm »
+2
- run 7.54 km in 36:51

- stretch

distance PR. first 5+ km on track and then from track to home is downhill so pace was 4:54 despite again deliberately not pushing. both knees a little achey, especially right. no run tomorrow but may go for a hike in the hills because it's a holiday. mawlid al-nabi mubarak, seifullaah and any other muslims on here. speaking of which, where's dreyth?

EDIT: also, total for the seven-day stretch from saturday-friday is now 28.9 km, which means i've met the process goal of building up to 25 km per week before christmas.
« Last Edit: November 29, 2017, 10:57:15 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

  • Hero Member
  • *****
  • Posts: 12855
  • plugging away...
  • Respect: +7960
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4346 on: December 02, 2017, 08:56:33 am »
+3
- run 8km in 39:00

- walk x 500m

- stretch

distance PR for the second workout in a row. will drop back down to 6 km for the next run. these longer runs are starting to bug my knees a bit. distance seems to be the main factor. def gotta get new shoes when i'm home for the holidays, i'm running in my ancient mizuno wave mushas. still very comfortable and light and stuff but i think for longer runs it's time to invest in a new pair.
« Last Edit: December 02, 2017, 09:07:24 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

LBSS

  • Hero Member
  • *****
  • Posts: 12855
  • plugging away...
  • Respect: +7960
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4347 on: December 04, 2017, 10:54:35 pm »
+1
welp, lost a couple days. slept like shit on sunday night so allowed myself to sleep in a little yesterday -- no run. thought i'd just go after work. ended up working on a proposal until 12:30 AM. was too tired to get to sleep quickly last night -- hate that feeling -- so slept in this morning as well.

run or bust tonight. may do a longer one to partly make up for lost time.
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9111
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4348 on: December 05, 2017, 01:20:08 am »
0
hope you get that run in! some solid progress/sessions lately.

it's been hard for me to get to sleep early lately too .. cutting out those 2x/day sessions seems to be the culprit. Had lots of incentive to wakeup early and get some light running in.. now without it, just staying up late computering. Need to fix it somewhat, asap. :uhhhfacepalm:

pc!

LBSS

  • Hero Member
  • *****
  • Posts: 12855
  • plugging away...
  • Respect: +7960
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4349 on: December 05, 2017, 11:18:16 am »
+4
- run 4.01 km in 19:17
janky run. normal route cut off because they'd shut down all access on the main road to the cricket ground. odd. someone important must have been planning to go that way in the next few minutes. self-important, i mean. the most popular politician in the country barely has guards. i ran into him the other week while getting groceries. anyway. work went late again tonight and i'm tired so i didn't want to go super long. i'm also frustrated so i turned around and just picked up the pace. ended up going reasonably hard for the first 2.75 km and then shut it down. splits were 4:49, 4:27, 4:37 (with 0.25km slow), 5:17. first three are quick for the road.

humbling to realize what 4:00 feels like to me right now. i touched sub-4:00 a couple of times when i was going down hill and consciously running. 19:59 5k is a long way off. patience.

- 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

black lives matter