Author Topic: a fast and explosive donkey!  (Read 385551 times)

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gukl

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Re: a fast and explosive donkey!
« Reply #5280 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


LBSS

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Re: a fast and explosive donkey!
« Reply #5281 on: July 13, 2020, 04:11:18 pm »
+1
hahahah level 7: WHERE'S MY MOMMY?!?!?!?!

and yeah that 100% checks out. elbow feels much better today. gonna give it one more day of rest and then try again, with a little more warm up than i've been giving myself.
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

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

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adarqui

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Re: a fast and explosive donkey!
« Reply #5282 on: July 13, 2020, 10:25:34 pm »
0
- 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.

lool.

hahahah level 7: WHERE'S MY MOMMY?!?!?!?!

yea exactly, lmao.

LBSS

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Re: a fast and explosive donkey!
« Reply #5283 on: July 14, 2020, 01:37:39 pm »
+2
- run 10.56 km in 52:23
T+DI 148, plus light breeze, equals 4:57 pace and feeling great rather than tired at the end of the run. breath four-in-four-out the whole way, and only km 2 and 6 were a bit over 5:00 (big hills in each). otherwise very steady, good 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

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 #5284 on: July 16, 2020, 10:20:50 am »
+2
morning

- push up x 34
elbow not quiiite 100% but decided to try to start easing back in today. not sure whether 34 is an all-time PR but it's up there.

afternoon

- pull up
actually, no. elbow still bugging on these, stopped after one rep. can't tell whether it's worse than last week or whether i'm just attuned to it now. either way, more rest.

- run 10.23 km in 51:12
T+DI in the 150s.

- stretch

found out yesterday that a friend of mine from HS had killed himself. we hadn't been in touch in years but still, makes me sad. he and his twin brother were the life of the party when we were kids, always pranking people and goofing off. my heart goes out to his family.
« Last Edit: July 17, 2020, 10:41:06 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

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 #5285 on: July 17, 2020, 05:01:36 pm »
+4
non-training-related update: kind of by accident, it seems like i'm starting to work as an independent consultant. a gig fell into my lap through one of my professors at school, who recommended me the head of this disability-rights organization for a bit of research they want done. proper research is a bit of a stretch for me but i've started working on it and it is FUN so far. gonna work on my interviewing and analytical skills and hopefully make something interesting and useful. that'll take me through mid-september. and i've got an interview sunday night with a small UN agency to develop their fundraising strategy (they're in tokyo so it's their monday morning). who knows whether i'll get it but it's nice to get a call-back. and that work is much more in my wheelhouse, at the very least i will know how to sound smart during the interview.

pretty surprised by both: the first i didn't go looking for at all and the second (UN) was totally cold. gives me some hope that i'll be able to make a living while i look for a job and figure out what the hell i'm gonna do with my life.

it also addresses one of the big things that was driving my ex and me apart: her desire to be ultra-mobile for a while and my worry about making ends meet once school is over. we'd have other shit to work out if we decided to get back together but if i can really string a meaningful amount of consultancies together then why not hit the road for a little while?
« Last Edit: July 17, 2020, 05:03:53 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

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 #5286 on: July 18, 2020, 11:21:47 am »
+1
gonna follow the DC road runners track workouts for the next couple of weeks. the one i did last weekend is from them, today will be the next one in line. their coach wrote that he's deliberately designed them to be short and with extra recovery because of the heat and humidity, which seems smart. the workout last week felt pretty easy, but i think that's okay for now. i'm setting pace targets relative to an 18:59 5k, adjusted for T+DI.

- warm up x 1 km; intervals 6 x 500m @5k pace (1:54-1:58), 300m jogging rest; cool down x 1 km
T+DI 158, very hot and sunny. this was a little bit tougher than last week but very doable.

- stretch

total distance this week 57.78 km, 35.9 miles. that's around PR territory.
« Last Edit: July 18, 2020, 01:47:02 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

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 #5287 on: July 18, 2020, 11:11:39 pm »
+1
non-training-related update: kind of by accident, it seems like i'm starting to work as an independent consultant. a gig fell into my lap through one of my professors at school, who recommended me the head of this disability-rights organization for a bit of research they want done. proper research is a bit of a stretch for me but i've started working on it and it is FUN so far. gonna work on my interviewing and analytical skills and hopefully make something interesting and useful. that'll take me through mid-september. and i've got an interview sunday night with a small UN agency to develop their fundraising strategy (they're in tokyo so it's their monday morning). who knows whether i'll get it but it's nice to get a call-back. and that work is much more in my wheelhouse, at the very least i will know how to sound smart during the interview.

pretty surprised by both: the first i didn't go looking for at all and the second (UN) was totally cold. gives me some hope that i'll be able to make a living while i look for a job and figure out what the hell i'm gonna do with my life.

pretty cool. i've only had something "fall into my lap" once and it ended up being the best job i've ever had.

good luck with the UN interview on sunday!

Quote
it also addresses one of the big things that was driving my ex and me apart: her desire to be ultra-mobile for a while and my worry about making ends meet once school is over. we'd have other shit to work out if we decided to get back together but if i can really string a meaningful amount of consultancies together then why not hit the road for a little while?

ah damn. would be cool to be ultra-mobile capable, but also seems like a completely different lifestyle. would you want to do that? i mean, what happens if you want to stop doing that, and she wants to keep doing it etc? some people are just so nomadic, can't ever get comfortable staying in one spot.

sounds cool to be able to travel & work remote though. so many beautiful places to experience. would be nice to spend 3-4 months in various spots. for me (in the US) that'd be like, colorado, vermont, california, somewhere near yellowstone.

pc!

LBSS

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Re: a fast and explosive donkey!
« Reply #5288 on: July 19, 2020, 12:03:31 am »
+2
i do like the idea of being on the move for a while, seeing different places, living unconventionally. of course covid has put the kibosh on that for the immediate future but it'd be cool to be able to travel around, working for a month at a stretch and then exploring, volunteering, learning new stuff just for the hell of it. i wouldn't be working in the field i'm in without some sense of wanderlust. but not forever, and i genuinely don't know if she'd ever be happy really making a home somewhere, which is something i know i want.

tbh the last time she and i talked, it felt like we're pulling apart, that the physical separation is confirming that breaking up was really inevitable. i don't want to feel that way, or to feel like she feels that way, but there it is. idk, maybe i'm just feeling morose and lonely up here in my childhood bedroom.
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

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 #5289 on: July 19, 2020, 06:44:41 pm »
+3
- run 18.02 km in 1:41:42
brutally hot, hardest run i've done in a long time despite also being the slowest (5:39 average pace). T+DI 170 (98F/36.7C temp, dew point 72/22.2). by the time i got home i'd overheated to the point where i was breathing hard and had to ice my neck and chug cold water, and i feel slightly out of it. i pushed too hard today. should have dialed the target distance back given the conditions. not dizzy or faint and i wasn't getting chills or anything, but very fatigued and slightly out of it. lesson learned.

- stretch

ETA: 5:39, adjusted for T+DI, equates to 5:14 pace. perfectly alright for a long run. 
« Last Edit: July 19, 2020, 06:48:44 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

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 #5290 on: July 21, 2020, 11:11:54 pm »
0
i do like the idea of being on the move for a while, seeing different places, living unconventionally. of course covid has put the kibosh on that for the immediate future but it'd be cool to be able to travel around, working for a month at a stretch and then exploring, volunteering, learning new stuff just for the hell of it. i wouldn't be working in the field i'm in without some sense of wanderlust.

ah nice. yea i can see how it would be exciting/fun. even though i usually run the same paths, i love running in new places.. but then i love coming back home to the same spot. hah. i'm nomad by foot, but not by car/plane etc. if i didn't have dogs, i'd run up the east coast or something. thought about it several times. stuff like that gets my mind wandering.

absolutely sucks that it's not really feasible right now, or for the next year or so.



Quote
but not forever, and i genuinely don't know if she'd ever be happy really making a home somewhere, which is something i know i want.

tbh the last time she and i talked, it felt like we're pulling apart, that the physical separation is confirming that breaking up was really inevitable. i don't want to feel that way, or to feel like she feels that way, but there it is. idk, maybe i'm just feeling morose and lonely up here in my childhood bedroom.

damn.



- run 18.02 km in 1:41:42
brutally hot, hardest run i've done in a long time despite also being the slowest (5:39 average pace). T+DI 170 (98F/36.7C temp, dew point 72/22.2). by the time i got home i'd overheated to the point where i was breathing hard and had to ice my neck and chug cold water, and i feel slightly out of it. i pushed too hard today. should have dialed the target distance back given the conditions. not dizzy or faint and i wasn't getting chills or anything, but very fatigued and slightly out of it. lesson learned.

- stretch

ETA: 5:39, adjusted for T+DI, equates to 5:14 pace. perfectly alright for a long run. 

regarding the heavy breathing thing, sounds like you pushed just a bit too far beyond the extreme fatigue sweet spot, into the danger zone.

without the heavy breathing symptom, that fatigue + chugging a gallon of cold water can make you feel so good the next day.

LBSS

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Re: a fast and explosive donkey!
« Reply #5291 on: July 22, 2020, 04:27:29 pm »
+1
getting some forced rest thanks to heavy rain the last two days. big windy thunderstorm going on right now and project to continue into the night, flash flood warning in effect. i should do some activation and SMR/stretching.
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

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 #5292 on: July 23, 2020, 01:41:44 pm »
+2
last night

- SMR t-spine, feet

- mobilization t-spine, shoulders, hips

- stretch hips, calves

this morning

- run 10.04 km in 50:41
T+DI 161 (88+73). legs stiff to start out with and this felt like a struggle, to the point where i noticed myself slowing down toward the end and cut it off a km early; had meant to do 11 and ended up adjusting my route and walking the last 500m or so.

- stretch

also, elbow is still messed up for gripping. i've been testing it out a bit with sets of 2-3 pull ups, trying different grips. but it was bugging even while i was wringing the sweat out of my shorts earlier, smh.
« Last Edit: July 23, 2020, 01:45:20 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

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 #5293 on: July 25, 2020, 11:44:18 am »
+2
 Is your pull up bar thin or thick? Thick would be more grip work I guess?

Do you use chalk?

You could also consider hook grip or lifting straps to allow those forearm muscles to rest whilst still getting the reps in for the rest of your body?

Just a few ideas not sure if any would actually work. I have ridiculous calluses on my hands from all the pull ups in this program, I do use chalk and a narrow bar.

LBSS

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Re: a fast and explosive donkey!
« Reply #5294 on: July 25, 2020, 03:57:04 pm »
+2
it's not thick, pretty normal diameter and it's padded. hook grip is a good idea. my lifting straps are in a shipping container somewhere in the north atlantic, lol.

- warm up x 1 km; intervals 200m @5k pace x 8 [46, 45, 44, 44, 45, 45, 44, 44] @mile pace x 5 [39, 39, 39, 40, 40]; cool down x 1 km
200m jogging rest between reps. T+DI 161. decided to be cautious and cut it off with 3 reps to go on the mile pace. will finish all 8 next time i do this, then do 10 and 10 the time after that.

- 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

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

black lives matter