Author Topic: a fast and explosive donkey!  (Read 345484 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5130 on: February 26, 2020, 01:58:34 pm »
+2
- warm up run x 2 km

- mobilizations

- squat 112.5 x 4,1
felt off, cut losses.

~90 minutes later

- run 10.11 in 48:23
4:47 pace is a little too fast to be really relaxed. not breathing hard or anything but legs got tired after about 7 km. managed to come in quicker than i went out so it's all good. knees a bit achey post-run.

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

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5131 on: February 29, 2020, 03:03:27 pm »
+1
it's the end of february, so time to test. my goals were: squat 112.5x5, DL 130x5, bench 80x5, pull ups x15.

weighed in today at 74.5 kg.

- warm up run x 2 km

- mobilizations

- squat 112.5 x 5
no problem, could have hit at least 2 more.

- DL 130 x 2
grip fail. thought about bringing straps, forgot. i might try this again with straps. weak hands are weak.

- pull up x 10
a bit disappointing. i do seem to suck extra at these after DL, so i'll re-test.

- bench
too goddamn crowded.

- stretch

so, hit squat easily, missed DL but i think i could get at least 4 with straps, missed pull ups badly, and ??? on bench. mixed bag, which is to be expected given my relatively low level of adherence to the plan. i did get a bit stronger and the break from running focus was good, i'm kind of itching to start running more now. it's so much simpler. i'll keep lifting once or at most twice a week, probably adding some p-chain volume stuff like RDLs (which also build grip strength) in lieu of DL, which i've always sucked at anyway. as running volume builds i'll also add in some strength/power stuff like hills and stairs.

fwiw my all-time PRs are squat 161, bench 111, DL 145 (but i stopped doing it a long time ago so never got as good at it as i was at squatting), all while 78-79 kg.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

Joe

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Re: a fast and explosive donkey!
« Reply #5132 on: February 29, 2020, 07:53:21 pm »
0
"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 #5133 on: March 01, 2020, 04:50:28 am »
0
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5134 on: March 01, 2020, 09:08:33 am »
+2
changed signature to reflect the new mileage i'll work toward over the next few weeks.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5135 on: March 01, 2020, 01:38:35 pm »
+1
- run 14.14 in 1:17:14
nice and relaxed, 5:28 average pace

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

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5136 on: March 03, 2020, 05:13:18 pm »
+2
- run 10.18 km in 49:43
4:53 pace is a little below target for an easy run (4:58) but it felt fine, i wasn't pushing at all unlike the other day. right arch bugging a little at the beginning but it went away after ~2-3 km. mildly sore now when i flex my foot. weird, it never seems to get worse and it goes away for days at a time (didn't feel it at all on sunday, for example), but it won't entirely go away.

- stretch

right calf cramping mildly after but gave it a nice long stretch and it's fine.
« Last Edit: March 03, 2020, 05:16:53 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5137 on: March 07, 2020, 07:53:08 am »
+1
- run 11.01 km in 54:27
nice.

- stretch

week 1 of 2020 running training distance: 35.3 km. that is a little more than half of my eventual target of 55-60 km per week. time for the gradual build-up. body feels good.
« Last Edit: March 07, 2020, 07:54:50 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5138 on: March 08, 2020, 09:14:40 am »
+2
- run 15.08 km in 1:20:13
absolutely gorgeous day, until literally the minute i got back and it started raining. nice and easy and kicked progressively at the end: last km in 4:38.

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

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5139 on: March 10, 2020, 05:42:02 pm »
+2
- run 10.1 km in 48:26
hard kick at the end with some strides mixed in.

- stretch

arch of foot hurt post-run. time to rest a bit, not good.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5140 on: March 16, 2020, 09:36:53 am »
+2
did some walking around dover this weekend. started to develop what seems like a mild cold and this morning i woke up with a mild cough. self-isolating for the next week, per government advice. i'll still go out for walks and try to build back to runs (being very conservative w/r/t foot), but no interacting in person with anyone other than my gf until next week.

wapo again with the great interactive graphics: https://www.washingtonpost.com/graphics/2020/world/corona-simulator/.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

adarqui

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Re: a fast and explosive donkey!
« Reply #5141 on: March 16, 2020, 10:05:56 am »
+1
did some walking around dover this weekend. started to develop what seems like a mild cold and this morning i woke up with a mild cough. self-isolating for the next week, per government advice. i'll still go out for walks and try to build back to runs (being very conservative w/r/t foot), but no interacting in person with anyone other than my gf until next week.

damn that sucks. bad timing for sure.

my body has been fighting something for nearly a week, seems cold-ish. most likely got it from co-workers who came in sick - annoying. now doing WFH fu*k that shit.

Quote
wapo again with the great interactive graphics: https://www.washingtonpost.com/graphics/2020/world/corona-simulator/.

we were at "free for all" for way too long. not good. :/

LBSS

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Re: a fast and explosive donkey!
« Reply #5142 on: March 16, 2020, 11:09:55 am »
+3
good on you for staying at home.

- walk 7.48 km in 1:13

gorgeous day. didn't see too many people out on the trail or road. foot perfect.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5143 on: March 17, 2020, 11:41:54 am »
+2
- walk 5.21 km in 51:19
a bit overcast but bright. breezy. walked through the olympic park, was nice to see people out and about even if not interacting with them. joggers, bikers, parents pushing strollers, a pair of older men pruning branches along a path, a pair of teenagers making out on a park bench.

- GMB warm up (partial)

- scales x 5,5,5/leg

- stretch
whatever's wrong with my foot is definitely still there, i can feel it dully during deep calf stretches or when i pull the skin up around my arch.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5144 on: March 20, 2020, 09:02:47 am »
0
yesterday

- walk 6 km in 55:00

- stretch

gonna walk again today and do something a bit more intense. not sure what yet. still waking up with a little arch pain/discomfort so not ready to run again.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km