Author Topic: a fast and explosive donkey!  (Read 248103 times)

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adarqui

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Re: a fast and explosive donkey!
« Reply #4500 on: April 04, 2018, 12:05:00 pm »
+3
- run 8.35 km in 42:30
5:05 pace. takes concentration to run that slow, natural desire is to go faster. calves cramping a little bit now post-run. gonna slow down as it gets hotter.

- stretch
also foam rolled calves a bit.

Nice! Slow running ftw.

Mastering slow running is one of the secrets to this running stuff, i've learned. Everyone is always concerned with the effects on the cardiovascular system etc, so going too slow seems useless to most people .. However, when running very slow, learning how to really relax and keep the legs/arms snappy/loose/completely relaxed seems to be incredibly effective at making one faster. It took me a long time to figure that out. It's also hard to explain. But I noticed it one day when I was at the track, running 6:0x pace. I could feel myself trying to run "slower" in order to hit the pace - which was making me tired. Trying to run slower feels like i'm "applying the brakes". Then I started focusing on trying to remove that "braking tension" and my hips opened up, legs became snappier, and I still hit that pace but it felt effortless. So that's what I try to do when i'm running slower (even snail snow). I try to remove as much "braking force tension" as possible. When I "figured this out", it immediately struck me as an "ah ha" moment, with what I see from how these elites (and especially Kenyans) run etc. Kenyans run with no brakes. :ibrunning: I think learning how to remove the brakes while running slow, has substantial transfer to then running faster (with less tension/tightness/brakes) in races.

I think learning how to turn off the brakes is perhaps one of the most critical components to this art. A good analogy would perhaps be, driving a car with the foot on the gas and some degree of applying the brakes as well. How to just ingrain motor patterns of simply hitting the gas, no matter the pace? ;d

Not sure if that makes sense to anyone or if it makes more sense now that I brought it up.

LBSS

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Re: a fast and explosive donkey!
« Reply #4501 on: April 04, 2018, 02:01:21 pm »
+1
yeah that resonates. i've been trying a bit to run with center of gravity forward, letting feet cycle with quiet steps, those kinds of cues. trying to run without brakes is a good cue.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4502 on: April 05, 2018, 10:51:38 am »
+3
- run 7.62 km, strides 6 x 20s w/60s walking rest
first 4 km with gf, faster than the last couple times out and negative splits [5:21, 5:19, 5:17, 5:11]. proud of her, she complained a bit early on that her legs were dead but she stuck it out. picked it up a little for the last 3.6 [4:59, 4:57, 5:00] before starting the strides.

- stretch

total distance 8.91 km, total time 47:04.

focused on relaxing and keeping my hips/COG forward of my feet and relaxing into each stride. calves a little sore but didn't bother me once i started running. no cramps now. yay.

total distance for the last seven days is 44.6, which is a PR.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: a fast and explosive donkey!
« Reply #4503 on: April 05, 2018, 09:25:01 pm »
0
- run 7.62 km, strides 6 x 20s w/60s walking rest
first 4 km with gf, faster than the last couple times out and negative splits [5:21, 5:19, 5:17, 5:11]. proud of her, she complained a bit early on that her legs were dead but she stuck it out. picked it up a little for the last 3.6 [4:59, 4:57, 5:00] before starting the strides.

- stretch

total distance 8.91 km, total time 47:04.

focused on relaxing and keeping my hips/COG forward of my feet and relaxing into each stride. calves a little sore but didn't bother me once i started running. no cramps now. yay.

total distance for the last seven days is 44.6, which is a PR.

great stuff man!!

also props to the gf. she's getting faster along with you too, pretty cool. she's going to do some races eventually I imagine.

LBSS

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Re: a fast and explosive donkey!
« Reply #4504 on: April 07, 2018, 09:24:46 am »
+2
- run 13.0 km in 1:07:56
overall pace 5:13, which is a bit slower than i'd like. on the other hand it's 31/87 degrees and humid. as soon as i got home i had to run my neck and face under cold water, lick up a palmfull of salt, drink a liter-plus of water and eat an orange.

- stretch

i think adarq is fitter than he thinks because he's used to running in ugly conditions. it's much harder to run when it's this hot out. not sure what i'm going to do this summer. maybe i'll have to take a break from running as a primary goal after my trip, switch to weights or something else indoors for a while until it cools down again.

obviously the extra km today means i have another new weekly distance PR: 45.7 km.
« Last Edit: April 07, 2018, 09:27:07 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: a fast and explosive donkey!
« Reply #4505 on: April 07, 2018, 09:55:32 am »
+1
- run 13.0 km in 1:07:56
overall pace 5:13, which is a bit slower than i'd like. on the other hand it's 31/87 degrees and humid. as soon as i got home i had to run my neck and face under cold water, lick up a palmfull of salt, drink a liter-plus of water and eat an orange.

try my go-to pre-run meal eventually: oatmeal + TONS of pink salt + lots of honey, and a tall glass of water.

I make it crazy salty. That "prison creatine" tho. It seems that i've had considerable success when I have that before races or important runs etc.

Quote
- stretch

i think adarq is fitter than he thinks because he's used to running in ugly conditions. it's much harder to run when it's this hot out. not sure what i'm going to do this summer. maybe i'll have to take a break from running as a primary goal after my trip, switch to weights or something else indoors for a while until it cools down again.

obviously the extra km today means i have another new weekly distance PR: 45.7 km.

Shifting it from primary to secondary is fine, I just wouldn't cut it out completely. Also, pre-dawn running is amazing, gives you more incentive to get those runs in instead of being in the sun etc. Anyway, you will adapt .. but even if you don't do hard runs in the heat, can still do really light/relaxed runs. It will lead to adaptations and you will be able to handle more intense work.

hah thanks!!! Yea when i've trained with people in the serious heat/humidity, they seem afraid of it. I don't really mind it. I also love sweating profusely. Weather being equal, I don't sweat as much as I used to. I mean today I ran for 90 minutes in the heat/humidity with high socks and a hoody on, and I didn't sweat much. Felt comfortable/fine/relaxed. I think being light/lean helps but ya like you said, i'm probably in better shape than I think. I mean my "race predictor" is definitely over-estimating my predicted stats but, apparently those are predictions based on optimal running conditions (like 45F no wind/no humidity etc), so who knows :D I'm actually trying to believe those whacky numbers.. :ninja:

Also, unlike you, I can't wait for the summer :D People around here are already talking about how bad it'll be and how they'll do more runs indoors/treadmill, won't do proper long runs anymore ("no marathon training in the summer" lol) etc. I on the other hand, consider it my altitude training. Heat acclimation gains are real. I always receive a massive boost once Fall/Winter comes around (when it's randomly cold on a race day). So if I go out there running in the sweltering heat/humidity, I know it's prepping me for our "race season" around here. Plus, relaxed runs (without pace goals) in the heat feel amazing.

I've never been as good as my dad tho, in the heat. He's next level. He can be out there all day, never seems effected. He wins tennis matches like that. He'll get destroyed in the first set, then destroy his opponents in the 2nd/3rd. Some of his opponents literally retire from the match, in the summer. LMAO. Tennis is absolutely brutal around here, in the summer. To me it's harder than running because of serving: having to look up into the sun during the toss or avoid it etc when trying to hit that damn ball. Not a fan of that.

peace!!

LBSS

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Re: a fast and explosive donkey!
« Reply #4506 on: April 08, 2018, 10:19:59 am »
+1
it has been thunderstorming and raining literally all day. rain i wouldn't mind but i'd prefer not to get hit by lightning. monday is supposed to be a rest day but i'll just flip it with today.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4507 on: April 08, 2018, 11:54:02 pm »
+4
- run 8.17 km in 40:52
wee bit quicker than rx, 5:00. legs dead to start out but ended up feeling okay. must continue to adjust to mornings.

- stretch

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

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4508 on: April 09, 2018, 11:59:56 pm »
+6
- run warm up 3.2 km

-- hills 280m x 3 w/2:00 rest [attacked by monkeys*]
-- run ~1 km
-- hills 45s x 7 w/2:00 rest
2:00 is too long to rest after 45s hills at that pace.

- run cool down 1 km

- stretch

total distance 10.02 km, total time 52:04. live feedback on pace from garmin said i was consistenly ~3:20-3:30, which was the target. mapmyrun says peak pace was just under 4:00.  ¯\_(ツ)_/¯

total seven-day distance 48.4, PR. EDIT: that's just over 30 miles! woohoo! i'm a big kid now!

*not a joke.
« Last Edit: April 10, 2018, 12:06:53 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

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LBSS

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Re: a fast and explosive donkey!
« Reply #4509 on: April 10, 2018, 11:38:40 pm »
+3
- run 8.14 km in 40:52

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

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4510 on: April 12, 2018, 12:10:04 am »
+3
- run 8.6 km, strides 20s x 6 w/60s walking rest
no individual km under 5:00, pacing win.

- stretch

total distance 9.9 km, total time 51:23. new seven-day total PR of 49.2 km. inching closer to 50.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Joe

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Re: a fast and explosive donkey!
« Reply #4511 on: April 12, 2018, 08:18:03 am »
+1
- run 8.6 km, strides 20s x 6 w/60s walking rest
no individual km under 5:00, pacing win.

- stretch

total distance 9.9 km, total time 51:23. new seven-day total PR of 49.2 km. inching closer to 50.

Nice work lately, been crushing it.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: a fast and explosive donkey!
« Reply #4512 on: April 13, 2018, 02:43:38 am »
+1
^^^ thanks, you too. gotta stay sharp if i'm not going to embarrass myself on 30 may.

a few updates to the plan.

8-14 april
sunday: 8km easy
monday: rest
tuesday: 3km warm up, hill repeats x 10 @3:30 w/2:00 recovery, 3km cool down
wednesday: 8km easy
thursday: 9.5km easy, strides 20s x 6

friday: rest
saturday: 8km easy, 6km @4:25 (may do as 4-6-4)

15-21 april
sunday: 8km easy
monday: rest
tuesday: 2km warm up, 5km time trial, 2km cool down
wednesday: 8km easy
thursday: 10km easy, strides 20s x 6
friday: rest
saturday: 15km easy, 30s x 10 @3:30 sprinkled in

22-28 april
sunday: [DEPART FOR DUSHANBE] rest -- travel will take all day
monday: 10km easy
tuesday: 3km warm up, 5km @4:10, 3km cool down (treadmill)
wednesday: 8km easy (treadmill)
thursday: monaghetti fartlek if running outside is possible, otherwise 10km easy (treadmill), some kind of SL jumps instead of strides
friday: 10 km easy
saturday: [RETURN TO ISLAMABAD] rest -- travel will take all day

29 april - 5 may
sunday: 8km easy
monday: rest
tuesday: 3km warm up, intervals 1km x 5 @ 3:55 w/ 60-90s recovery, 3km cool down
wednesday: 8km easy
thursday: 10km easy, strides 20s x 6
friday: rest
saturday: 15km easy, 60s x 10 @3:30 sprinkled in

6-12 may
sunday: 8km easy
monday: 3km warm up, intervals 500m x 8 @3:55 w/60s recovery, 3km cool down
tuesday: 10km easy
wednesday: 8km easy, 5:00 x 2 @3:55 sprinkled in
thursday: rest [DEPART FOR US]
friday: 4km easy, strides 20s x 8 w/60s walking recovery
saturday: rest

13-19 may
sunday: HOPE FOR HENRY MOTHER'S DAY 5K
monday: rest
tuesday: 8km easy
wednesday: 8km easy, strides 20s x 6
thursday: [DEPART FOR LA]
friday: rest
saturday: rest

20-26 may
sunday: 10km easy [DEPART FOR LISBON]
monday: rest
tuesday: 3km warm up, intervals 1km x 5 @3:55, 3km cool down
wednesday: 10km easy
thursday: 8km easy, strides 20s x 6
friday: 8km easy [DEPART FOR LONDON]
saturday: rest

27 may - 2 june
sunday: 8km easy
monday: rest
tuesday: 4km easy
wednesday: CHASE THE SUN WIMBLEDON 5K
thursday: rest
friday: rest/hike
saturday: rest/hike
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4513 on: April 14, 2018, 04:00:53 am »
+3
- run 4 km

- run tempo @<4:30 x 2 km
pain and suffering, it's too fucking hot

- run 1 km
felt cramps coming on

- alternate walk/run 1 km
nope

- walk 2.6 km

- stretch

total distance 9.56 km, total time 55:41

scary to feel cramps starting. it's too hot to run hard. also i need more extensive tempo work, that 2 km sucked and it wasn't even that fast.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4514 on: April 15, 2018, 11:40:18 am »
+3
- run warm up 2 km

- tempo 1 km x 2 w/1 km rest [3:56, 5:01, 3:54]

- run cool down x 1 km

- stretch

total distance 6.01 km, total time 28:24

low back a little tight, oddly. run well after dark so it wasn't so hot out. mostly was trying to get a sense of how it feels to run <4:00, how fast that is. the tempo intervals had me breathing harder than usual but seemed bearable, like i could string at least a couple of them together.

we shall see soon enough: rest tomorrow, time trial tuesday.

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

- Avishek

handstand + backflip + flag