Author Topic: a fast and explosive donkey!  (Read 1081991 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #4425 on: February 15, 2018, 01:01:05 pm »
+1
yeah i don't know, 500s at sub-20 pace feel easy but 1000s at sub-21 feel hard. although i've only done the latter a couple of times and neither time in great physical conditions. i will go for a 5k time trial at some point in the near future, after doing a little mini-taper. original plan was to go for sub-21:00 by 21 february but i'll push it back a bit.

there are no races here, it's just not a thing. i wish.

i'm next in the states in may, might try to find a race for while i'm home.
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

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LBSS

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Re: a fast and explosive donkey!
« Reply #4426 on: February 16, 2018, 09:45:00 am »
0
- run 6.20 km in 29:07
4:41 pace. kicked a little at the end but not too hard. meant to do 7+ or 8 but got fucked up because they were blocking a road i run down because of VVIP travel. assholes.

- stretch

44.4 km in the last seven days. rest or maybe yoga/calisthenics tomorrow.
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

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LBSS

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Re: a fast and explosive donkey!
« Reply #4427 on: February 17, 2018, 07:35:53 am »
+2
- yoga x 1 hour
gf led. good.

EDIT: actually i'm getting little spasms in my left mid-back now. sigh.
« Last Edit: February 17, 2018, 08:58:27 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #4428 on: February 18, 2018, 08:25:24 am »
+2
- frisbee x 2 hours
soooo fun. a little sore in the shoulders back and hamstrings from yoga but warmed up nice. shoulder prob 85-90%. we'll see how it does tomorrow. also fun discovery: i'm in good shape now. that is, recovery much quicker between points than i'm used to.

i'm gonna be sore tomorrow. will do a long and slow run.
« Last Edit: February 18, 2018, 09:00:30 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

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Re: a fast and explosive donkey!
« Reply #4429 on: February 18, 2018, 11:36:56 pm »
+2
not as sore as i expected, mainly tib anteriors and peroneals. doing some foot-ankle-lower leg specific work would probably not hurt my running. more pirouettes, maybe some SL calf raises, some heel walking, and more mobility. shoulder feels good, which is (1) a surprise and (2) awesome.

also, my pulling last night was fucking awesome. helped that there was a light cross breeze but i coffin-cornered a couple of floaters and put everything high and more or less where i wanted. it's not like i was holding back too much for the shoulder's sake after i got warmed up. good sign. otherwise skills are rusty -- and as FP will tell you i was never a great player to begin with -- but my baseline is still much higher than anyone else who plays here. i love frisbee.
« Last Edit: February 18, 2018, 11:39:37 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

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Re: a fast and explosive donkey!
« Reply #4430 on: February 19, 2018, 09:51:33 am »
+2
- run 10.06 km in 52:44
brutal. 5:15 pace is easy-peasy for my lungs but my legs just didn't have a whole lot in them tonight. very sore. took ~5 km for tib anteriors to feel close to normal. wish i'd worn my watch during frisbee yesterday so i could know how much ground i covered. will do next time, although that might not be for a little while.

- 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

FP

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Re: a fast and explosive donkey!
« Reply #4431 on: February 19, 2018, 06:38:09 pm »
+1
not as sore as i expected, mainly tib anteriors and peroneals. doing some foot-ankle-lower leg specific work would probably not hurt my running. more pirouettes, maybe some SL calf raises, some heel walking, and more mobility. shoulder feels good, which is (1) a surprise and (2) awesome.

also, my pulling last night was fucking awesome. helped that there was a light cross breeze but i coffin-cornered a couple of floaters and put everything high and more or less where i wanted. it's not like i was holding back too much for the shoulder's sake after i got warmed up. good sign. otherwise skills are rusty -- and as FP will tell you i was never a great player to begin with -- but my baseline is still much higher than anyone else who plays here. i love frisbee.

how would i tell anyone that lol, we havent ever played together. good to hear about the pulls, as the designated team puller i get streaks of 3-6 excellent ones followed by some bad ones. i pull exclusively IO tho which is known to less consistent

adarqui

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Re: a fast and explosive donkey!
« Reply #4432 on: February 19, 2018, 08:43:19 pm »
0
- run 10.06 km in 52:44
brutal. 5:15 pace is easy-peasy for my lungs but my legs just didn't have a whole lot in them tonight. very sore. took ~5 km for tib anteriors to feel close to normal. wish i'd worn my watch during frisbee yesterday so i could know how much ground i covered. will do next time, although that might not be for a little while.

- stretch

ya i'd be curious to know as well.

always watchlife, for runlike activities. :ninja:

LBSS

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Re: a fast and explosive donkey!
« Reply #4433 on: February 19, 2018, 11:58:35 pm »
0
not as sore as i expected, mainly tib anteriors and peroneals. doing some foot-ankle-lower leg specific work would probably not hurt my running. more pirouettes, maybe some SL calf raises, some heel walking, and more mobility. shoulder feels good, which is (1) a surprise and (2) awesome.

also, my pulling last night was fucking awesome. helped that there was a light cross breeze but i coffin-cornered a couple of floaters and put everything high and more or less where i wanted. it's not like i was holding back too much for the shoulder's sake after i got warmed up. good sign. otherwise skills are rusty -- and as FP will tell you i was never a great player to begin with -- but my baseline is still much higher than anyone else who plays here. i love frisbee.

how would i tell anyone that lol, we havent ever played together. good to hear about the pulls, as the designated team puller i get streaks of 3-6 excellent ones followed by some bad ones. i pull exclusively IO tho which is known to less consistent

eh, i figure i can get a pretty good sense of how good someone is after drilling and throwing around with them for a while, which we have done. there are exceptions, of course -- i used to play rec with a longtime truck stop veteran who had competent but not spectacular throws and didn't look very fast, but was an animal as a d-line cutter and possession handler. never made mistakes, mental game was exceptional. but most of the time elite players are either notably fast and bouncy and/or have notably superior throws even warming up. there's a smoothness, consistency, whatever.

same with any sport. i once watched david nalbandian warm up from about 12 feet away and it was like, oh yeah he's doing a different thing than i'm doing when i hit a tennis ball around. the gap between me and an elite ultimate player is much narrower than the gap between me and david nalbandian, but it's still there and i feel like it was obvious when we threw around especially given how rusty i was. maybe i'm wrong.

anyway my point is i'm a decent but sub-elite ultimate player.

also my lower legs still hurt like the dickens today. DOMS blows.

ETA: yeah i was pulling flat, from the downwind side of the field. for whatever reason i was just nailing it. on reflection i think it might have helped that i was packing my shoulder more than usual and the compact motion gave me more control without sacrificing power. for years i modeled my pulling motion on will neff, who was the greatest puller i've ever seen -- once watched him get a callahan on a pull that he threw. but he's a tall, lanky, loose dude, and his shoulder came all the way out and around on the backswing. that might be what got me into trouble last august.
« Last Edit: February 20, 2018, 12:04:21 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

FP

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Re: a fast and explosive donkey!
« Reply #4434 on: February 20, 2018, 11:33:23 am »
0
not as sore as i expected, mainly tib anteriors and peroneals. doing some foot-ankle-lower leg specific work would probably not hurt my running. more pirouettes, maybe some SL calf raises, some heel walking, and more mobility. shoulder feels good, which is (1) a surprise and (2) awesome.

also, my pulling last night was fucking awesome. helped that there was a light cross breeze but i coffin-cornered a couple of floaters and put everything high and more or less where i wanted. it's not like i was holding back too much for the shoulder's sake after i got warmed up. good sign. otherwise skills are rusty -- and as FP will tell you i was never a great player to begin with -- but my baseline is still much higher than anyone else who plays here. i love frisbee.

how would i tell anyone that lol, we havent ever played together. good to hear about the pulls, as the designated team puller i get streaks of 3-6 excellent ones followed by some bad ones. i pull exclusively IO tho which is known to less consistent

eh, i figure i can get a pretty good sense of how good someone is after drilling and throwing around with them for a while, which we have done. there are exceptions, of course -- i used to play rec with a longtime truck stop veteran who had competent but not spectacular throws and didn't look very fast, but was an animal as a d-line cutter and possession handler. never made mistakes, mental game was exceptional. but most of the time elite players are either notably fast and bouncy and/or have notably superior throws even warming up. there's a smoothness, consistency, whatever.

same with any sport. i once watched david nalbandian warm up from about 12 feet away and it was like, oh yeah he's doing a different thing than i'm doing when i hit a tennis ball around. the gap between me and an elite ultimate player is much narrower than the gap between me and david nalbandian, but it's still there and i feel like it was obvious when we threw around especially given how rusty i was. maybe i'm wrong.

anyway my point is i'm a decent but sub-elite ultimate player.

also my lower legs still hurt like the dickens today. DOMS blows.

ETA: yeah i was pulling flat, from the downwind side of the field. for whatever reason i was just nailing it. on reflection i think it might have helped that i was packing my shoulder more than usual and the compact motion gave me more control without sacrificing power. for years i modeled my pulling motion on will neff, who was the greatest puller i've ever seen -- once watched him get a callahan on a pull that he threw. but he's a tall, lanky, loose dude, and his shoulder came all the way out and around on the backswing. that might be what got me into trouble last august.

Fair enough. It would still be very hard for me personally to evaluate your Ultimate ability based on the throwing, marking and the little bit of disc chasing we did. I think mental vigilance, field sense and footwork/balance are 3 of the most important things (or maybe I overvalue them because that's what I struggle with the most) and I have no way to measure any of them. Also, you are probably decently explosive but I don't actually remember. It would probably be different watching a top level player though... Still I believe you can't judge a player until you actually see them play. speaking of which im going to breeze tryouts to watch some of my buddies try out as well as take notes on top players. should be fun

My pulls are really loose, full ROM, go very high, work well RL-crosswind and upwind. biggest strength is tons of hang time. I wholly believe in changing your pulling technique as well as the side you pull from based on the wind. Should definitely work on my flats more, that's the way to go in LR-cross and downwind.

LBSS

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Re: a fast and explosive donkey!
« Reply #4435 on: February 20, 2018, 11:39:22 pm »
+2
agreed on all points.

legs still killing me last night, took it as a sign that i should rest. so i did. slept well, too: first time waking before alarm in a while. 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

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Re: a fast and explosive donkey!
« Reply #4436 on: February 21, 2018, 09:29:46 am »
+1
- run x
abort! abort! left hamstring tightness. read the exchange between joe and adarq about joe's tightness issue and decided to bail after less than half a kilometer. will stretch gently but otherwise time to invoke AERS.

 :(
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

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Re: a fast and explosive donkey!
« Reply #4437 on: February 22, 2018, 03:27:49 pm »
0
- run x
abort! abort! left hamstring tightness. read the exchange between joe and adarq about joe's tightness issue and decided to bail after less than half a kilometer. will stretch gently but otherwise time to invoke AERS.

 :(

:(

but :highfive: @ AERS.

and ya, if tightness is getting worse during a run, never a good sign from my experience. The biggest problem that poses is: changes up your form, causes other muscles to compensate/do more work, ends up resulting in more issues. The best example I have for that is, if calves are injured, hamstrings will do more work -> causing hamstrings & other crap to get wrecked. If hamstrings are wrecked, calves will do more work, causing calves to get wrecked. I've experienced both of those. Makes sense too from a knee flexor perspective: one set of knee flexors becomes hurt, another set does more work, this new pattern isn't used to that and all kinds of problems can end up surfacing from this chain reaction.

If stuff feels weird, I personally say go for a light walk instead (<= 60min), hit up some non-exacerbating strength work, or just rest.

It seems that avoiding running through "impaired gait" is extremely important.. that's just what i've come to realize through trial & error.

pc!

LBSS

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Re: a fast and explosive donkey!
« Reply #4438 on: February 22, 2018, 10:40:05 pm »
+2
^^^ sage words.

- run 7.36 km in 36:26
felt glacial but actually pace was 4:56, so at least i was under 5:00. knees a little achey for the first km but i think that's just because it's morning. soleus a little tight at the end.

- 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

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Re: a fast and explosive donkey!
« Reply #4439 on: February 25, 2018, 10:26:08 am »
+3
- run 7.20 km in 34:22
relaxed, easy 4:46 pace. breath three steps in, three steps out. didn't want to push too hard after my weird lost post-frisbee week. will go longer tomorrow.

- stretch

went to lahore on friday, had a great time. caught the bus back today -- business class-style, big seats, fake wood floors and touch-screen tvs with movies and music and stuff in the seat backs -- and ran after it got dark.
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