Author Topic: a fast and explosive donkey!  (Read 257444 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #4620 on: July 07, 2018, 01:34:20 pm »
+3
i've known some of y'all longer than i've known people i'm good friends with in "real" life. internet or not, the words you wrote meant a lot. thanks again.

- treadmill tempo
-- run 10 mins @ 5:08
-- run 5 mins each @ 4:30, 4:20, 4:20
-- run 5 mins @ 6:00
-- walk 5 mins

- poor man's GHR x 2
cramp! abort! had to stretch and rest after trying two of these. whoa. wake up call. used to do sets of 10.

- superset x 2
-- push up x 20
-- DB row x 20/arm @ 22,28
-- DB RDL x 10 @ 22,28
-- BSS x 10/leg

- pallof press x 10

- 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 #4621 on: July 08, 2018, 11:29:16 pm »
+1
last night

- run 6.01 km in 30:58

- stretch

it was 100 degrees out
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Southpaw

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Re: a fast and explosive donkey!
« Reply #4622 on: July 08, 2018, 11:49:28 pm »
+1
last night

- run 6.01 km in 30:58

- stretch

it was 100 degrees out

just a curious question what makes you post your distances in metric kilometers but you posted the temp in Fahrenheit?(pretty sure it was not 100 degrees Celsius)
Most ppl aint shit

LBSS

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Re: a fast and explosive donkey!
« Reply #4623 on: July 09, 2018, 12:49:27 am »
+1
last night

- run 6.01 km in 30:58

- stretch

it was 100 degrees out

just a curious question what makes you post your distances in metric kilometers but you posted the temp in Fahrenheit?(pretty sure it was not 100 degrees Celsius)

lol yes the air was steamy but not full of literal steam. i usually post in both when i post temps, just lazy this morning. i live outside the US now and so i have to use metric most of the time, but i'm american and fahrenheit will always be easier. plus "it's 100" sounds hotter than "it's 37.8."

for distance km>miles because that's what races and tracks are measured in, and base ten is easy to use
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Southpaw

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Re: a fast and explosive donkey!
« Reply #4624 on: July 09, 2018, 01:06:41 am »
+2
oh ok got it i had  assumed you were outside of US when I saw your posts in km then it threw me off when I saw the temp post.  I have been running really late at night or in the morning to avoid heat. here in southeast texas its usually in the 90's or sometimes 100s this time of year and the humidity is really hot.  I've always enjoyed running really late anyways though when nobody is out and about something is just really cool about it to me. Feels like the whole world is sleeping when you're runnng

last night

- run 6.01 km in 30:58

- stretch

it was 100 degrees out

just a curious question what makes you post your distances in metric kilometers but you posted the temp in Fahrenheit?(pretty sure it was not 100 degrees Celsius)

lol yes the air was steamy but not full of literal steam. i usually post in both when i post temps, just lazy this morning. i live outside the US now and so i have to use metric most of the time, but i'm american and fahrenheit will always be easier. plus "it's 100" sounds hotter than "it's 37.8."

for distance km>miles because that's what races and tracks are measured in, and base ten is easy to use
Most ppl aint shit

LBSS

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Re: a fast and explosive donkey!
« Reply #4625 on: July 09, 2018, 12:43:58 pm »
+2
- run 6.03 km in 31:06

- stretch

something screwy from the first step in the sole of my left foot. spot of discomfort toward the front of the arch, more medial than lateral but not exactly behind the big toe. i haven't had plantar issues in years, since i really adapted to the arthritis. will be a bummer if this turns into something. not painful or uncomfortable enough to affect gait during the run but it's bugging me still now, half an hour later. plan is to run another easy 6-7 km tomorrow morning and then tempo in the evening but i'll see how the foot feels.
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 #4626 on: July 09, 2018, 10:54:59 pm »
+1
- run 1.74 km in 9:41

- stretch

plus side: foot feels okay. down side: legs feel super beat up, especially soleus and quads. not sure what that's about. mileage has been really down so this makes no sense. my last hard workout was saturday, maybe it's residual from that? bah.
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 #4627 on: July 10, 2018, 10:01:51 pm »
0
hope it's nothing! ironically my right soleus has been hurting more today as well, and i barely did anything yesterday or today. sometimes not doing as much also brings out more aches, it's odd.. :uhhhfacepalm: :derp:

LBSS

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Re: a fast and explosive donkey!
« Reply #4628 on: July 12, 2018, 02:30:37 am »
+1
motivation has taken a nosedive. not sure why. the heat is part of it, maybe. i'm taking a few days off to regroup and figure out what to mix up, if anything, to get the drive back.
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 #4629 on: July 14, 2018, 10:24:13 am »
+2
- run 7.4 km in 40:00, walk 0.7km

- stretch

have decided that 30 mins at a stretch and going for two a days doesn't work. it's too hard with work to plan for that. gonna switch to duration based running with less focus on pace. 40 mins per day for the first week, then adding minutes slowly over the next few weeks. consistency > *.
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 #4630 on: July 14, 2018, 11:30:01 am »
+1
- run 7.4 km in 40:00, walk 0.7km

- stretch

have decided that 30 mins at a stretch and going for two a days doesn't work. it's too hard with work to plan for that. gonna switch to duration based running with less focus on pace. 40 mins per day for the first week, then adding minutes slowly over the next few weeks. consistency > *.

good change.

that's what i was kinda suggesting a few weeks ago. consistency/frequency > *, easier to do with lots of lighter running, not worrying about pace etc. but then on days where you feel good, you just crank it up hard, then go back to relaxing until your body gives you the signals again etc. It seems to be alot less "stressful" mentally, to train that way as well. Having your mind on "pace" all the time, even if it's slow paces etc, just seems to be annoying in my experience. I also love how some days I go out and run at 10:XX, vs 12:XX, vs 8:XX, all same effort, just different levels of recovery/performance.

doubles make it easier to get in much longer total duration, but you don't really need that right now (like you said). your plan of ~40 minutes and slowly building on it etc is good. You might need to cut some sessions at 30 minutes if you are feeling too drained, so personally i'd say "shoot for 40 minutes on your non-drained sessions", and allow yourself to get in like 20-30 minutes on a drained day ... ie instead of not getting in a run that day, try to just get in a really light one, shuffle style. IMHO there needs to be a little wiggle room to not hit 40 minutes *every* day, at least in my mind, otherwise it kind of becomes a replacement for "pace" obsession etc.

LBSS

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Re: a fast and explosive donkey!
« Reply #4631 on: July 16, 2018, 12:05:52 pm »
+1
- run 6.94 km in 37:17

- stretch

so begins the journey of (mostly) letting go of workout to workout pace targets. i'll still probably throw in a few progression runs or fartleks 1-2 times per week but for the most part, it's ~40 minutes per run, working up to 60.

FUCK it's humid. 74%.
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 #4632 on: July 16, 2018, 04:42:10 pm »
0
- run 6.94 km in 37:17

- stretch

so begins the journey of (mostly) letting go of workout to workout pace targets. i'll still probably throw in a few progression runs or fartleks 1-2 times per week but for the most part, it's ~40 minutes per run, working up to 60.

FUCK it's humid. 74%.

nice!! fu*k workout-to-workout pace targets!!

for me, makes it way too machine-like. "Listening to your body" with running is a serious art, the more we learn to push/back off based on our current state, the better. It's very similar to jumping etc, but the "heart muscle" component adds a different dynamic. I guess jumping's version of heart/muscle-fatigue is CNS-fatigue, except in running you can experience both (heart & cns fatigue). How the heart is responding on any given day, is not at all bound by our instruction, depends on so many variables.

word that's some nice humidity. :ninja:

LBSS

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Re: a fast and explosive donkey!
« Reply #4633 on: July 17, 2018, 11:39:46 am »
+2
- run 7.10 km in 39:49

- stretch

first 4 km with gf, it's hard to speed up much once i get into a groove at a particular pace.
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 #4634 on: July 17, 2018, 01:27:39 pm »
+1
- run 7.10 km in 39:49

- stretch

first 4 km with gf, it's hard to speed up much once i get into a groove at a particular pace.

it definitely is. it's nice to practice it though on occasion. just *slowly* start building the pace, get the idea of a progression into your head, then it's easier. I did a session the other day where the goal was to progression the last mile, after ~1.5+ hours of steady/slow pace, but I had alot of time to think about increasing pace on that last mile, just helps alot when you think about "progression run" cue, i've found.

pc!