Author Topic: a fast and explosive donkey!  (Read 303318 times)

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adarqui

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Re: a fast and explosive donkey!
« Reply #4965 on: August 24, 2019, 08:46:17 am »
0
checking in from the beach. did a bit of running -- one decently long run (11-12 km) and some shorter ones -- in california last week, along with some hiking in big sur. at the beach been playing tennis every day and swimming. good stuff. it's beautiful here.

nice!

from those photos on your ig, that spot on the beach looks solid.

Quote
watched a turtle nest hatch last night, 102 little loggerheads bursting out of the sand all at once and making a beeline for the ocean. absolutely incredible sight.

damn that's awesome.

i saw some when i was a kid but i barely remember them, but i love turtles so i imagine it has something to do with it

LBSS

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Re: a fast and explosive donkey!
« Reply #4966 on: August 26, 2019, 06:07:21 pm »
+4
that beach is beyond solid for me. it's got 30+ years of memories tied up in it. on friday morning we had a little ceremony to scatter some of my brother's ashes there. it was one of two places he requested that we do that, about a year before he actually died (the other being our parents' house).

back in maryland now.

- run 10.01 km in 53:01
first 4.5 km with gf, picked it up in the back half to get under 5:30 overall pace. she had the brilliant idea to drive down to the park nearby and then run along the creek, rather than just around the neighborhood. it's flat and so much less draining for her that she did an extra kilometer.

- stretch
« Last Edit: August 26, 2019, 06:10:08 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

adarqui

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Re: a fast and explosive donkey!
« Reply #4967 on: August 26, 2019, 11:59:11 pm »
0
that beach is beyond solid for me. it's got 30+ years of memories tied up in it. on friday morning we had a little ceremony to scatter some of my brother's ashes there. it was one of two places he requested that we do that, about a year before he actually died (the other being our parents' house).

good that you all could do that together. <3

Quote
back in maryland now.

- run 10.01 km in 53:01
first 4.5 km with gf, picked it up in the back half to get under 5:30 overall pace. she had the brilliant idea to drive down to the park nearby and then run along the creek, rather than just around the neighborhood. it's flat and so much less draining for her that she did an extra kilometer.

- stretch

nice  :headbang: :ibrunning:

LBSS

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Re: a fast and explosive donkey!
« Reply #4968 on: August 30, 2019, 09:28:55 am »
+2
wednesday

- run 8.03 km in 40:22
gave myself a 1.1km continuous uphill with 62m of elevation gain, by accident. pace dipped a little during that stretch, as you might expect.

- stretch

thursday

- tennis x 45 mins
gf came and played with me and my dad. she's a novice but a pretty quick learner and had fun. now wants to get a racquet and play when we're in the UK. dad has really struggled the last few times we've played. he used to be consistent if not very fast or powerful, but now he's a mess. xmas present idea: lesson package.
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 #4969 on: August 30, 2019, 09:29:43 am »
+3
also i'm stuck in 'merica for another week because the UK government, in its wisdom, decided to make the visa application process a gigantic and unpredictable pain in the ass. in its defense, all countries do that. on the other hand, fuck borders.
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 #4970 on: August 30, 2019, 11:47:59 am »
+1
also i'm stuck in 'merica for another week because the UK government, in its wisdom, decided to make the visa application process a gigantic and unpredictable pain in the ass. in its defense, all countries do that. on the other hand, fuck borders.

 :pissed: :pissed: :pissed:

the uk is especially talented in this regard  :raging:
"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 #4971 on: August 31, 2019, 04:50:56 pm »
+3
yeah, what can you do. props for being relatively uncorrupt, though. my gf's mom works in visa processing for the home department and knows the guy who runs the visa section for the US and canada, and she couldn't call in a favor or anything. oh well.

yesterday

- tennis w/gf x 40 mins
very low-key, she's a total beginner. but it was fun, she's a good athlete, picks things up quickly, and actually tries, which is cool.

today

- run 10.47 km in 57:04
took a 400m walking break after 9km because i felt like i was overheating. that brought the overall pace way down. hot and quite humid today.
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 #4972 on: September 01, 2019, 10:48:25 am »
0
ended up with a moderate-to-bad headache most of yesterday afternoon and evening, post-run. legs felt wrecked for a while, too. pushed a bit too hard for what was supposed to be a light run, i think. and need to be drinking more water if i'm going to run in these conditions.
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 #4973 on: September 02, 2019, 03:26:26 pm »
+2
- mow lawn x 45 mins

- run 9.0 km in 46:49
capped it a little short today because of the struggles on saturday.

- 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

adarqui

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Re: a fast and explosive donkey!
« Reply #4974 on: September 02, 2019, 11:44:11 pm »
0
lawn mow ftw :headbang:

LBSS

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Re: a fast and explosive donkey!
« Reply #4975 on: September 04, 2019, 10:34:27 am »
+2
yeah it was fun. hadn't done that in literally years.

- tennis w/ dad x 45 mins
we were both starting to get the groove back a bit, had some really strong rallies. dad put some good zip on a few forehands and also mishit a bunch; overall big improvement over the past few times we've played.
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 #4976 on: September 05, 2019, 09:26:56 am »
0
yeah it was fun. hadn't done that in literally years.

ya i'm enjoying it as well. doing it every weekend now. gives me a nice distraction for a few hours (with yard work etc).

Quote
- tennis w/ dad x 45 mins
we were both starting to get the groove back a bit, had some really strong rallies. dad put some good zip on a few forehands and also mishit a bunch; overall big improvement over the past few times we've played.

nice!!

LBSS

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Re: a fast and explosive donkey!
« Reply #4977 on: September 05, 2019, 04:46:30 pm »
+3
got visa, leaving for london in ~15 minutes. our expected place to stay tonight fell through and i can't reach my gf now to confirm booking an airbnb so might have to leave for the airport without knowing my actual destination tomorrow, lol. heeeere we go.
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

gukl

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Re: a fast and explosive donkey!
« Reply #4978 on: September 05, 2019, 04:51:34 pm »
+2
got visa, leaving for london in ~15 minutes. our expected place to stay tonight fell through and i can't reach my gf now to confirm booking an airbnb so might have to leave for the airport without knowing my actual destination tomorrow, lol. heeeere we go.

i missed this, you're moving to London? when did this happen - belgium was the plan last i read (or is london just en-route?)

i'll be down there quite a bit over the next few months as my gf is currently living there, lets park run!

adarqui

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Re: a fast and explosive donkey!
« Reply #4979 on: September 06, 2019, 12:52:10 am »
+1
got visa, leaving for london in ~15 minutes. our expected place to stay tonight fell through and i can't reach my gf now to confirm booking an airbnb so might have to leave for the airport without knowing my actual destination tomorrow, lol. heeeere we go.

daaaamn!!

got visa, leaving for london in ~15 minutes. our expected place to stay tonight fell through and i can't reach my gf now to confirm booking an airbnb so might have to leave for the airport without knowing my actual destination tomorrow, lol. heeeere we go.

i missed this, you're moving to London? when did this happen - belgium was the plan last i read (or is london just en-route?)

i'll be down there quite a bit over the next few months as my gf is currently living there, lets park run!

nice!!! jealous of this park run meetup if it happens. there's some other potential members too. could be a decent sized squad hah. 8|