Author Topic: a fast and explosive donkey!  (Read 1081320 times)

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seifullaah73

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Re: a fast and explosive donkey!
« Reply #5055 on: December 08, 2019, 06:35:21 pm »
+1
Great Job. Sub 20min 5k is elite performance.
You are on another level man.
Can't wait to see what you can achieve.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
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Measuring reminder:
5 toe to heel steps = 148cm
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�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: a fast and explosive donkey!
« Reply #5056 on: December 08, 2019, 11:20:43 pm »
0
soo... you going to race again this weekend? :D

vag

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Re: a fast and explosive donkey!
« Reply #5057 on: December 09, 2019, 05:08:31 am »
+1
Late congrats to this awesome feature!!!  :wowthatwasnutswtf: :headbang: :highfive: :personal-record: :ibrunning: :ibrunning: :ibrunning:
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: a fast and explosive donkey!
« Reply #5058 on: December 12, 2019, 03:04:19 am »
+2
monday

- treadmill run 7.25 km in 36:07

- stretch

last night

- run x ABORT
immediately felt something wrong in right knee, medial posterior. no idea where it came from, hadn't been bothering me before. did not seem like the kind of thing that i could warm up through. got about 100m, stopped, and walked home.

i do still plan to race on saturday, having paid the entry fee and all. but i'll test the knee out again on friday just to see. if it's still wonky then no-go.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Dreyth

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Re: a fast and explosive donkey!
« Reply #5059 on: December 12, 2019, 01:47:33 pm »
+1
- run x ABORT
this made me laugh lol

wish you the best on your knee!
I'm LAKERS from The Vertical Summit

adarqui

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Re: a fast and explosive donkey!
« Reply #5060 on: December 12, 2019, 07:08:16 pm »
0
monday

- treadmill run 7.25 km in 36:07

- stretch

last night

- run x ABORT
immediately felt something wrong in right knee, medial posterior. no idea where it came from, hadn't been bothering me before. did not seem like the kind of thing that i could warm up through. got about 100m, stopped, and walked home.

i do still plan to race on saturday, having paid the entry fee and all. but i'll test the knee out again on friday just to see. if it's still wonky then no-go.

:ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu:

hope it's nothing and just some phantom stuff that's gone tmw.

LBSS

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Re: a fast and explosive donkey!
« Reply #5061 on: December 15, 2019, 08:24:03 am »
+3
turned out to be nothing.

:personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

- 5k race in 19:41 (watch), 19:56 (official) 
course was a little long, i guess. still got under 20:00 chip time, goal well and truly met.

lost a little time on each split (3:47, 3:55, 3:58, 4:00, 4:01), but final km was faster than last weekend's so that's good. lungs felt a bit congested after the race. it was pretty chilly. still, super pleased.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: a fast and explosive donkey!
« Reply #5062 on: December 15, 2019, 11:45:31 pm »
0
turned out to be nothing.

:personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

- 5k race in 19:41 (watch), 19:56 (official) 
course was a little long, i guess. still got under 20:00 chip time, goal well and truly met.

lost a little time on each split (3:47, 3:55, 3:58, 4:00, 4:01), but final km was faster than last weekend's so that's good. lungs felt a bit congested after the race. it was pretty chilly. still, super pleased.

fawk yeah!

you get bit by the race bug yet?

ie.. thinking about making this a somewhat frequent occurrence? :ninja: :ninja: :ninja: :ibrunning: :ibjumping: :ibsquatting: :wowthatwasnutswtf:

LBSS

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Re: a fast and explosive donkey!
« Reply #5063 on: December 16, 2019, 03:31:58 am »
+1
yesterday definitely won't be my last race. it was easier than the first one, in a way. i still think it's probably a good idea to take a bit of time this winter to back off from running and work more on strength for a couple of months. not to stop running, just change the stimulus up a bit. but i'm also thinking about joining the local running club.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #5064 on: December 17, 2019, 08:38:14 am »
+1
- run 10.05 km in 49:34
legs started to feel heavy after ~5.5-6km and really dead around 8km. still came in at 5:08, which is my supposed target pace for medium-length runs, and hit 4:56 average. knees aching slightly immediately post run but not too bad, it'll go away. first time that's happened in a while though.

- stretch

ETA: also, seem to have strained something in my ribs during or after the race. right side, underneath the lower part of my lat. been bugging a little since yesterday. nothing to worry about but it's there.
« Last Edit: December 17, 2019, 10:17:16 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

vag

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Re: a fast and explosive donkey!
« Reply #5065 on: December 17, 2019, 11:20:51 am »
+2
Back to back sub 20 5Ks , being somewhat injured too, amazing!!!  :highfive: :highfive: :highfive: :ibrunning: :wowthatwasnutswtf: :personal-record:
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: a fast and explosive donkey!
« Reply #5066 on: December 17, 2019, 04:58:26 pm »
+1
Back to back sub 20 5Ks , being somewhat injured too, amazing!!!  :highfive: :highfive: :highfive: :ibrunning: :wowthatwasnutswtf: :personal-record:

not really injured. i feel like i've always got some ache or pain. but yes progress is good.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #5067 on: December 22, 2019, 04:16:01 am »
+3
quick update: family is here now from the US so i'm mostly resting for the holiday period. will reset and get back on the horse in the new year.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #5068 on: December 24, 2019, 04:50:51 pm »
+2
- run 8.58 km in 41:51

- stretch

been averaging ~10-12km walking each day with the fam. they went off and did their own thing today so i went for a quick run in the afternoon. good to just keep things lubricated.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #5069 on: January 02, 2020, 02:41:59 pm »
+5
side note: i will destroy microsoft. piece of shit company making piece of shit products that rob me of hard work. death to microsoft.

okay then.

happy new year everyone! 2019 was a good year goal-wise, in that i met my main athletic goal of running a sub-20 minute 5k. did it two weeks in a row, in fact. go me. in 2020, my athletic goals will be the following:

1. increase maximum strength. i haven't lifted for more than two years and i'm down about 10 pounds from my average weight while training to dunk (and all the other tangents i went on). the heaviest i ever saw on the scale was 183, iirc, but that was a long time ago. ~175 was my weightlifting set weight. i'm now ~165. always been lean, so the weight loss is substantially muscular and i'm definitely weaker than i was a few years ago. so goal number one will involve a few months reversing that process. not sure about exact targets yet, but it'll probably be something simple like a squat target, a bench target, and an upper pulling target. a trip to the gym will let me know what my baseline is and what i should be shooting for.

2. run 5k under 19:00. this might be a bit of a reach, given that my newbie gains only got me from 20:53 to 19:42. but i hit that goal while almost never touching the 30 mile-per-week volume that's generally cited as a minimum for a sub-20 time. so if i can push the volume a bit this year, just by adding a couple of km per run and staying consistent -- plus getting some more practice racing now that i live near a literal weekly race -- perhaps the gains will continue to come fast.

3. do a clean handstand and a barefoot pistol on both legs. these are a lower priority, i'm adding them mainly to give myself an excuse to work more on mobility and joint health (lifting will also help with that in the form of warming up, which i do not do for running). handstands i've done before but had to stop when my right wrist started acting up too much. the ultimate bw strength goal for me is still a flag. OAC would also be cool but it's distant: my shoulders can barely tolerate single-arm holds. it'd be rad to get a kip-up as well. and a backflip. would need a gymnastics gym to learn that, i think.

there's a time sequence to these, because working on strength for a couple of months will mean cutting back on running volume and probably intensity. i can consistently work out five days per week, so a three days lifting/two days running schedule seems feasible. once i've hit whatever strength goal i come up with, i'll dial back the lifting and focus again on running. the bw stuff can be thrown in around the edges, i'm not too fussed about it.
« Last Edit: January 02, 2020, 02:44:47 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter