Author Topic: a fast and explosive donkey!  (Read 1081347 times)

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adarqui

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Re: a fast and explosive donkey!
« Reply #5250 on: July 05, 2020, 11:23:45 pm »
+1
it was good, i'm glad i went. shut down a couple of intersections along the way, rallied outside the police precinct and chanted at the cops. it was pretty well organized: lots of water and snacks, medics on hand walking around with sunscreen and hand sanitizer, bikers riding ahead to block traffic, no question about who was leading (except for the chanting/singing, which got a little discombobulated). the leaders all looked like kids to me (early 20s at oldest), which is cool.

ah nice. good stuff.

Quote
left the run too late today. conditions were brutal in the afternoon: 97/36 air temp and 75/24 dew point, so i decided to wait until after painting. then that took longer than i expected, and now there's a thunderstorm coming that i'd rather not get caught out in. might could violate my normal principle of not making up missed workouts and just do the long run tomorrow. it's not gonna kill me.

hot af. love it. :ibrunning:

ya don't make it up who cares. all good.

LBSS

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Re: a fast and explosive donkey!
« Reply #5251 on: July 06, 2020, 10:34:56 am »
+1
yeah and it ended up not storming last night, pissed that i didn't go. you're prob right that it's smarter not to make it up. what i think i'll do instead is long run today, skip tomorrow, then back on schedule from wednesday. the long runs are important, i think i get more out of them than the 10-11k's. this way i'll still get that in but not sacrifice a recovery day.

speaking of which, it's time to lengthen those as well. sub-50 minutes just doesn't seem like enough stimulus anymore, especially if i'm able to maintain that in the heat and humidity. will shift to 11k minimum from this week.

something else i've been musing on: i'd like to find a training partner. in normal times i'd be thinking about joining a club (as i would have done this spring in london). maybe still worth doing that just to get plugged into a little network here.
« Last Edit: July 06, 2020, 10:37:03 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #5252 on: July 06, 2020, 01:15:04 pm »
+1
- run 18.01 km in 1:40:00
distance PR. gonna start using temp+dew point index to reference pace. today was 81+74=155 when i set out and 89+75=164 when i got back. at that index i ought to be 6-8% slower than my long-run pace in london's lovely conditions, which was about 5:08, so...nailed it at 5:33 average, although that does include a little pick-up in the final km (4:40).

- stretch

dehydrated.

edit: one hour after workout, body very tired.
« Last Edit: July 06, 2020, 01:59:02 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

adarqui

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Re: a fast and explosive donkey!
« Reply #5253 on: July 06, 2020, 10:34:46 pm »
0
yeah and it ended up not storming last night, pissed that i didn't go. you're prob right that it's smarter not to make it up. what i think i'll do instead is long run today, skip tomorrow, then back on schedule from wednesday. the long runs are important, i think i get more out of them than the 10-11k's. this way i'll still get that in but not sacrifice a recovery day.

speaking of which, it's time to lengthen those as well. sub-50 minutes just doesn't seem like enough stimulus anymore, especially if i'm able to maintain that in the heat and humidity. will shift to 11k minimum from this week.

nice!

and yup. one good long run once per week works so good. love the way i feel after a long run -> light af, lungs "cleared out", loose/relaxed/dead tired etc.

i think 1.5 hours is probably the sweet spot for most people. i mean that'll get you some great gains. 1 hour is good but can be too little. 2 hours is great but can be too much etc. 1.5 hours is a good compromise.



Quote
something else i've been musing on: i'd like to find a training partner. in normal times i'd be thinking about joining a club (as i would have done this spring in london). maybe still worth doing that just to get plugged into a little network here.

nice. weird time to do it but im sure you can find some folks. strava can be good for that (even though you mentioned not wanting to get on there, can't blame you). ya if you search some local running clubs, they usually have facebook groups and such which help people find training partners for runs etc.

LBSS

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Re: a fast and explosive donkey!
« Reply #5254 on: July 07, 2020, 12:49:17 pm »
+1
yeah i hear that re: 1:30.

morning

- push ups x 29,27,27

afternoon

- pull up x 1,2,3,4,5,6,5,3
woof, struggled
« Last Edit: July 07, 2020, 04:02:22 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #5255 on: July 08, 2020, 10:50:17 am »
+1
morning

- push ups x 28,30,28

afternoon

- run 10.71 km in 54:10
T+DI index=162. average pace 5:04, which is within the 6-8% expected decrement. very positive split though, which isn't as good. legs a bit tired at the outset, took a km or so to loosen up all the way.

- stretch

later afternoon

- pull up x 4,4,4; close grip chin up x 4,4,4; wide grip pull up x 4,4,4
a little more challenging today.
« Last Edit: July 08, 2020, 05:14:27 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

LBSS

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Re: a fast and explosive donkey!
« Reply #5256 on: July 09, 2020, 10:28:37 am »
+1
morning

- push ups x 29,32,30
there's something with hand placement, too, that i haven't quite figured out yet.

afternoon

- run 11.03 km in 56:14
T+DI index 160+. was right at 5:00 pace until i cratered in the penultimate km. these runs should feel pretty easy, so i was happy to let the pace fall off and just focus on not walking. so uphill, so sunny, so hot, so humid.

- stretch

- SMR hamstrings, calves, back

- pull up 10 x 4; x2
« Last Edit: July 09, 2020, 04:37:42 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

LBSS

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Re: a fast and explosive donkey!
« Reply #5257 on: July 09, 2020, 10:35:20 pm »
+1
two things to note: close grip chin ups bother my right bicep a little, as they have for many years. i figure there's something screwy in my shoulder. also, i'm starting to get a little soreness on the inside of my left elbow. fairly sure it's pull up related, as well. neither that bothersome but i just need to be conscious of them and prob to work on shoulder and elbow mobility before i do the workouts. annoying because i've been loving how efficient they are, but better that than get hurt and have to stop altogether.
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 #5258 on: July 10, 2020, 12:34:09 pm »
0
elbow still sore in the morning so i'm taking a break today. the pain is on the inside, an inch or so away from the bone. wonder if it's from trying to get my F barre chord down on the guitar. but then i never practice that for very long at a stretch, my hand gets too tired. hm.
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

gukl

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Re: a fast and explosive donkey!
« Reply #5259 on: July 10, 2020, 01:10:59 pm »
+1
elbow still sore in the morning so i'm taking a break today. the pain is on the inside, an inch or so away from the bone. wonder if it's from trying to get my F barre chord down on the guitar. but then i never practice that for very long at a stretch, my hand gets too tired. hm.

Towards the hand or the shoulder? I also have a little medial  elbow pain from this program. I think mine is from gripping the bar so forearm musculature related/minor tendinitis from overuse.

LBSS

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Re: a fast and explosive donkey!
« Reply #5260 on: July 10, 2020, 01:16:42 pm »
0
good question: towards the hand. have you done anything to make it better or just pushed through it? and has it gotten worse over time?
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 #5261 on: July 11, 2020, 04:17:43 pm »
0
track workout!

- warm up x 1 km; tempo 10 x 400m @10k pace (96-99s/rep), 100m walking rest; cool down x 1 km
surprisingly easy

- stretch
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 #5262 on: July 12, 2020, 02:24:31 pm »
+1
- run 19.6 km in 1:42:16
accidental distance PR, first time over 12 miles. ran a mile longer than intended because my mom (who biked along with me) and i got separated just before the halfway/turnaround point and i looped around to look for her. waited for ten minutes at the fork where we must have gotten split up and then came back. we just missed each other and ended up arriving home within ten minutes of each other. so also a lot faster cumulatively than last week (5:13 average pace), thanks in no small part to my being worried/irritated that i'd lost my mom, lol.

- stretch

tired.
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 #5263 on: July 12, 2020, 10:26:58 pm »
+1
- run 19.6 km in 1:42:16
accidental distance PR, first time over 12 miles. ran a mile longer than intended because my mom (who biked along with me) and i got separated just before the halfway/turnaround point and i looped around to look for her. waited for ten minutes at the fork where we must have gotten split up and then came back. we just missed each other and ended up arriving home within ten minutes of each other. so also a lot faster cumulatively than last week (5:13 average pace), thanks in no small part to my being worried/irritated that i'd lost my mom, lol.

- stretch

tired.

nice!

and damn lol. stuff like that can be nerve-racking. brings back nightmares of losing my mom in the mall as a kid growing up hah. 8|

pc!

gukl

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Re: a fast and explosive donkey!
« Reply #5264 on: July 13, 2020, 03:49:40 pm »
+2
- run 19.6 km in 1:42:16
accidental distance PR, first time over 12 miles. ran a mile longer than intended because my mom (who biked along with me) and i got separated just before the halfway/turnaround point and i looped around to look for her. waited for ten minutes at the fork where we must have gotten split up and then came back. we just missed each other and ended up arriving home within ten minutes of each other. so also a lot faster cumulatively than last week (5:13 average pace), thanks in no small part to my being worried/irritated that i'd lost my mom, lol.

- stretch

tired.

nice!

and damn lol. stuff like that can be nerve-racking. brings back nightmares of losing my mom in the mall as a kid growing up hah. 8|

pc!

lol, reminds me of the old level 7 training ideas thread.

and yes - my elbow pain is also towards the hand. I think it is because of the grip work involved, all of the wrist/finger flexors attach at that medial aspect of the elbow and i think it's just gotten pissed off at being asked to hold my bodyweight every day for weeks on end. it's much improved with a week off.

https://ittcs.files.wordpress.com/2010/11/img_03131.jpg - for reference