Author Topic: a fast and explosive donkey!  (Read 241300 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #4545 on: May 08, 2018, 11:25:37 am »
0
owie wowie i need that level of getting completely destroyed in my life. so awesome to have people way better than you to train with.

anyone ever do blind training? i feel like it would be great for coordination and balance. and proprioception probably not blind skiing though  :o

truth.

i've done blind training as part of rehab from ankle sprains.
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 #4546 on: May 08, 2018, 06:07:07 pm »
+2
Just for clarification: I wouldn't recommend you go out HARD in your first race (in a very long time) hah. That strategy works when you are in "race shape" (lots of racing).

With experience, for tune-ups to racing new distances, going out hard @ goal pace for a while and then shutting it down can be a decent strategy. Turning it into an experiment run. ie, like I did with my half. And like i'll do with a full at some point this year. Then, you go hard as hell the next time you do it, with lessons learned in that experiment run.

LBSS

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Re: a fast and explosive donkey!
« Reply #4547 on: May 08, 2018, 11:21:28 pm »
+2
- run 4.62 km in 23.29
legs heavy from yesterday, no surprise. nice and relaxed, just to gejuflo.

- stretch

leaving tonight.
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 #4548 on: May 09, 2018, 03:23:11 am »
+1
considering buying a training pack from mcmillan running (https://www.mcmillanrunning.com/) to follow when i get back from the trip. been reading a few articles on his site and he seems to have his head screwed on straight, and i've really enjoyed following the program i've been on. it's nice to be unthinking in training, especially when green.

specifically, i'd be looking at some combination of the following:


the whole thing would take me to 22 weeks, and the way he structures the training weeks there is more programmed cross (i.e. strength) training than i've been doing, which would be good. that would take me to november, when i'll head to south africa and namibia for a couple of weeks to meet my gf's mom and sister. there don't seem to be any 5k's in pretoria or windhoek.

an alternate option is finding a 5k closer to home and closer in time. i'd have to build it into a short vacation trip, say to oman or something, but that might be doable. it'd be hot as shit though.

or maybe i'll just step back from running and spend the hot months focusing more on strength and power for a little while.

who knows, right now gotta focus on the trip and the races upcoming.
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 #4549 on: May 10, 2018, 10:59:16 pm »
0
considering buying a training pack from mcmillan running (https://www.mcmillanrunning.com/) to follow when i get back from the trip. been reading a few articles on his site and he seems to have his head screwed on straight, and i've really enjoyed following the program i've been on. it's nice to be unthinking in training, especially when green.

specifically, i'd be looking at some combination of the following:


the whole thing would take me to 22 weeks, and the way he structures the training weeks there is more programmed cross (i.e. strength) training than i've been doing, which would be good. that would take me to november, when i'll head to south africa and namibia for a couple of weeks to meet my gf's mom and sister. there don't seem to be any 5k's in pretoria or windhoek.

an alternate option is finding a 5k closer to home and closer in time. i'd have to build it into a short vacation trip, say to oman or something, but that might be doable. it'd be hot as shit though.

or maybe i'll just step back from running and spend the hot months focusing more on strength and power for a little while.

who knows, right now gotta focus on the trip and the races upcoming.

i dont like the step back from running option! :D i mean, if you want to shift focus, cool, but keep running! it'll keep slowly preparing you and you'll probably love racing. See how you feel about running after this month with those two races. IMHO, you'll probably be even more excited about improving running after you do those races. Who knows though.. but racing is addicting. Even without a race on the schedule, if you've got racing on your mind, makes training so much easier to adhere to, and gives it more purpose (IMHO).

Quote
For each and every run, I'll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I'm also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.

damn he's actually adjusting all of the paces? didn't realize that. or maybe I misread.

pretty cool though. Always loved the calculators on that site :D plans look pretty nice.

love his calc, just put in my current numbers (approx 17:30 5k well rested) and goal 16:30 5k:



looks pretty dead on. good stuff hah. the 200/400 goal times show I have to keep hitting my speed harder, nowhere near 27/58 right now. Hit 30.3 after like 1.5 hours the other day, fatigued af, but still nowhere near 27 fresh.

LBSS

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Re: a fast and explosive donkey!
« Reply #4550 on: May 11, 2018, 11:08:56 am »
+3
- run 5.17 km in 27:17
super relaxed. it's beautiful outside.

- 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 #4553 on: May 13, 2018, 10:06:27 am »
+7
thanks adarq! didn't go quite as well as i'd hoped but i'm so happy right now. just proud of myself for following through under the circumstances.

- warm up slow jog 2.3 km, strides

- race 5k in 20:49 (watch), 20:55 (official)

- cool down slow jog 1 km

- stretch

weather was good: overcast and mid-60s although very humid. it rained all night and stopped just in time for the sign-in period to start. smallish race, i'd guess around 100 or maybe 150 people, and i started right at the front. i went out much too fast, 3:39 for the first kilometer, although the leaders shot out in front and i did not try to keep up. faster race than last year. course was hilly the entire time, very few flat stretches. second km was 4:07, then 4:11, then 4:22 and 4:22. managed a wee little kick for the last 50-75m but i had a headache for the final 1+ km. that was a bit of a drag. the winner finished in 18:24, i think i was fifth or sixth.

disappointed that i didn't go faster but i didn't hold back much. need to figure out what to do to avoid headache because in retrospect my legs had more to give, especially in the last km. what a great learning experience, felt very happy as soon as i'd cooled down and was hurting less.

EDIT: forgot to mention i had diarrhea all day on saturday, and also spent the whole day setting for, being at, and then visiting with people after my brother's memorial service. so that might have been a factor as well.

EDIT 2: added official time. i was sixth of 297 (guess i'm bad at estimating crowd size, lol). also i scrolled right on the split data on garmin connect for the first time. couple points (by km):
  • average HR: 156, 171, 171, 180, 184
  • average cadence: 176, 175, 176, 175, 174
  • average stride length: 1.54, 1.38, 1.35, 1.30, 1.31
  • garmin's calorie estimator is inscrutable
« Last Edit: May 18, 2018, 02:08:37 pm 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 #4554 on: May 13, 2018, 02:53:30 pm »
0
thanks adarq! didn't go quite as well as i'd hoped but i'm so happy right now. just proud of myself for following through under the circumstances.

- warm up slow jog 1.5 km, strides

- race 5k in 20:49 (watch)

- cool down slow jog 1 km

- stretch

weather was good: overcast and mid-60s although very humid. it rained all night and stopped just in time for the sign-in period to start. smallish race, i'd guess around 100 or maybe 150 people, and i started right at the front. i went out much too fast, 3:39 for the first kilometer, although the leaders shot out in front and i did not try to keep up. faster race than last year. course was hilly the entire time, very few flat stretches. second km was 4:07, then 4:11, then 4:22 and 4:22. managed a wee little kick for the last 50-75m but i had a headache for the final 1+ km. that was a bit of a drag. the winner finished in 18:24, i think i was fifth or sixth.

disappointed that i didn't go faster but i didn't hold back much. need to figure out what to do to avoid headache because in retrospect my legs had more to give, especially in the last km. what a great learning experience, felt very happy as soon as i'd cooled down and was hurting less.

awesome. seems like it went pretty well though, especially given the humidity and course, that's a solid time. 5th or 6th, dope!!! congrats!! great that you feel so happy about it afterwards.

really sucks about the headache though.. i feel similar when I cramp, just really bums me out.

I got owned by the humidity today too. it's rough.

how'd your mom do? she ran it too right?

LBSS

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Re: a fast and explosive donkey!
« Reply #4555 on: May 15, 2018, 12:44:01 pm »
+4
rested yesterday.

- run/walk 2.6 km with mom

- run 8.6 km

- stretch

total distance 11.2 km, total time 1:10:06. relaxed, with 104m of pretty steep elevation gain in km 6 and km 10.

- tennis with brother x 40 mins
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 #4556 on: May 18, 2018, 02:08:07 pm »
+2
palm springs baby!

- run 7.11 km in 34:33
a little too fast. something funky behind my right knee. pretty windy.

- 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 #4557 on: May 20, 2018, 12:27:20 pm »
+2
woke up to a gnarly charley horse in my left calf on friday. made my leg sore all day, decided not to run. then yesterday was the wedding, which i was in, so, full day of groomsman responsibilities. today flying to portugal. no complaints about any of it but i'll be glad to be back in islamabad with a predictable schedule.
« Last Edit: May 20, 2018, 12:30:08 pm by LBSS »
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 #4558 on: Today at 03:33:40 am »
0
lisbon!

- run ~9.5 km in 51:38
straight downhill, then straight uphill. also i got lost several times. lisbon city planning department is unfamiliar with the concept of a street sign. probably a little longer than 9.5 km but i forgot to sync my watch so the gps took 40 minutes to be ready.  :uhhhfacepalm:

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

- Avishek

handstand + backflip + flag