Author Topic: a fast and explosive donkey!  (Read 297506 times)

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adarqui

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Re: a fast and explosive donkey!
« Reply #4950 on: July 21, 2019, 02:10:25 am »
0
it's weird, i never got them as a kid. only started as an adult, not exactly sure how long ago. it really only just occurred to me that that's what's happening when my right ear hurts every 3-6 months. i should probably get it checked out tbh.

damn, weird.

i remember them being crazy painful.

Quote
fwiw it's not even close to a migraine, at least the ones i get. migraines are crippling, i sometimes vomit from the pain and i can't function at all.

my co-workers vision gets wrecked when he gets his migraines.

i can't recall ever having one, luckily. i got bad headaches at some point towards the tail end of when i was boxing.. just way too much sparring. freaked me out when i started getting them. probably did some damage. dumb.

LBSS

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Re: a fast and explosive donkey!
« Reply #4951 on: July 21, 2019, 01:54:49 pm »
+3
- run 15.01 km in 1:23:07
distance PR for sure this time. a little faster than i meant to go (5:32 average, although with a lot of variation). had to poop around 7 km in.

**later**

- SMR glutes, hamstrings, calves

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

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LBSS

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Re: a fast and explosive donkey!
« Reply #4952 on: July 22, 2019, 01:59:25 pm »
+1
rest day today but gf wanted to go to the gym so i figured i'd do some cross-training.

- warm up

- handstand practice x a bit

- barefoot pistol practice x a bit

- pull up x 9+3+3+2

- dip +5kg x 10+3+3+3

- kroc row 26kg x 21L,21R
too horizontal

- circuit x 2
-- leg lowers x 10
-- SL glute hold x 20s/side

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

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LBSS

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Re: a fast and explosive donkey!
« Reply #4953 on: July 23, 2019, 12:17:55 pm »
+3
- run 9 km in 48:17, walk ~0.6km

- stretch

struggled tonight although pace ended up being okay and i came in faster than i went out. 34-35 degrees and very humid. bargained myself down to 9k around the 6k mark. not a good habit to get into but i felt shitty.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LBSS

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Re: a fast and explosive donkey!
« Reply #4954 on: July 24, 2019, 11:06:32 am »
+3
got home and started helping my gf with something. now it's pouring, pouring rain. too scary to run on the street with visibility this bad and the track will be a pond. hilariously, the weather report is that it's currently clear. i'm annoyed, i should have looked at the forecast before i started working on this thing. could have run first. got an early morning meeting tomorrow as well so can't make it up then. bah.

on the plus side, today i finally got into grad school (17th grade! scholastic level PR!) (also what up, joe, i'm moving to london) and my organization signed a multimillion-dollar grant that will enable us to do some great work.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Joe

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Re: a fast and explosive donkey!
« Reply #4955 on: July 24, 2019, 12:57:49 pm »
+1
on the plus side, today i finally got into grad school (17th grade! scholastic level PR!) (also what up, joe, i'm moving to london) and my organization signed a multimillion-dollar grant that will enable us to do some great work.

Sweet. We'll have to go running together when you get here! Where are you going to be studying? I'm guessing SOAS?
"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 #4956 on: July 24, 2019, 01:24:30 pm »
+1
on the plus side, today i finally got into grad school (17th grade! scholastic level PR!) (also what up, joe, i'm moving to london) and my organization signed a multimillion-dollar grant that will enable us to do some great work.

Sweet. We'll have to go running together when you get here! Where are you going to be studying? I'm guessing SOAS?

for sure. and climbing, although i'm shit at it.

master's will be at UCL, actually. my political tendencies are lefty like SOAS but that's part of why i went for UCL: wariness of the echo chamber.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

adarqui

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Re: a fast and explosive donkey!
« Reply #4957 on: July 24, 2019, 05:53:08 pm »
+1
17th grade, funny way to look at it.

awesome, congrats man!

you & joe going to get some training in? hah. :highfive: :ibjumping: :ibsquatting: :ibrunning:

master's will be at UCL, actually. my political tendencies are lefty like SOAS but that's part of why i went for UCL: wariness of the echo chamber.

niice!

LBSS

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Re: a fast and explosive donkey!
« Reply #4958 on: July 25, 2019, 11:03:36 am »
+1
^^^thanks!

last night

- GMB warm up

- pirouettes x ~10/leg
better than i expected given how long it'd been since i did these. nailed at least a couple.

- scales x 5,5/leg

- pull up breathing ladder x 1,2,3,2,1,2,3,2,1

- stretch

so at least my run-less night wasn't a complete waste

tonight

- run 9.41 km in 49:58

- stretch

the storm broke the heat but not the humidity, which is up to 90%.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LBSS

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Re: a fast and explosive donkey!
« Reply #4959 on: July 28, 2019, 08:50:10 am »
+2
friday night

- light yoga/meditation x 60 mins

saturday morning

- intense yoga x 90 mins, focus on single leg balance

saturday night

- light yoga/meditation x 60 mins

sunday morning

- intense yoga x 90 mins, focus on core

gf ran a yoga retreat this weekend in an absolutely stunning house about an hour away from islamabad. it was fun.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LBSS

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Re: a fast and explosive donkey!
« Reply #4960 on: July 30, 2019, 12:06:09 pm »
+2
- 3km 2km test: warm up x 3km plus a bit of walking; begin 3 km sub-12 test, cut off at 2 km because of headache; cool down x 4.32km
did 2 km in 7:46, one mile in ~6:12. felt sick earlier in the day but seemed okay by the time i started. realized partway through tonight that this is the third time i've tested myself this year and 2/3 times i've felt sick on the day. dumb. total distance ~9.8 km including some walking while watch was paused.

- stretch

32/90 degrees and 60% humidity (latter feels worse actually).
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

adarqui

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Re: a fast and explosive donkey!
« Reply #4961 on: August 02, 2019, 01:13:06 am »
+1
how's the move going?? :o :o :o

LBSS

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Re: a fast and explosive donkey!
« Reply #4962 on: August 02, 2019, 10:17:25 am »
+2
how's the move going?? :o :o :o

exhausting, lol. i'll do a full write-up once i've got a minute. for now suffice it to say: no exercise since tuesday.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LBSS

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Re: a fast and explosive donkey!
« Reply #4963 on: August 06, 2019, 12:35:05 pm »
+2
- run 9.45 km in 58:15
first 3.5 km with gf, who was really struggling. we took a couple walking breaks. last km included an ~800m steep continuous climb, which sucked.

- stretch

might play tennis with my brother later as well.

EDIT:

- tennis x an hour

- stretch

super fun, plenty of rust after two years (!) of not playing, but less than i feared. bro is more skilled than i am now (he's been playing a fair amount over the last couple years) but i'm much better shape and once he ran out of steam it was all over.
« Last Edit: August 06, 2019, 04:23:23 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses