Author Topic: a fast and explosive donkey!  (Read 385544 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5295 on: July 26, 2020, 02:21:48 pm »
+1
the mile-pace intervals were pushing my right knee, which is a little out of sorts today. haven't been able to really sprint for many years now and i guess that's also true for a fast (for me) run. never been able to tell what exactly is wrong. i remember asking for suggestions on lyle mcdonald's mean forum* back in maybe 2014 and his response was, "OP should not sprint." couldn't see a good argument against that, there was no reason i HAD to be sprinting.

the discomfort comes and goes and never bothers me while jogging - it's something to do with the amplitude of the leg swing on sprints, or maybe the amount of knee flexion on the front end (peak knee lift is when it's most noticeable; second-most is peak flexion on the back end). anyway, i'd love to sort that out at some point, it sucks to think i wouldn't be able to test a mile or 800 because my knee wouldn't like it.

*RIP monkey island, i hadn't been on there in years but went to check on it a couple of months ago and it'd disappeared. there were some hilarious people on there.
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 #5296 on: July 26, 2020, 06:51:04 pm »
+2
- run 16.51 km in 1:31:21
T+DI 162, but there was a little bit of a breeze in the park and that made a difference. also didn't push as far as last week, obviously. 5:32 average and i didn't overheat, go me. tib anterior and achilles a little sore, weirdly, that's not a usual thing. :shrugemoji:

- 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

adarqui

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Re: a fast and explosive donkey!
« Reply #5297 on: July 26, 2020, 10:43:37 pm »
+1
the mile-pace intervals were pushing my right knee, which is a little out of sorts today. haven't been able to really sprint for many years now and i guess that's also true for a fast (for me) run. never been able to tell what exactly is wrong. i remember asking for suggestions on lyle mcdonald's mean forum* back in maybe 2014 and his response was, "OP should not sprint." couldn't see a good argument against that, there was no reason i HAD to be sprinting.

the discomfort comes and goes and never bothers me while jogging - it's something to do with the amplitude of the leg swing on sprints, or maybe the amount of knee flexion on the front end (peak knee lift is when it's most noticeable; second-most is peak flexion on the back end). anyway, i'd love to sort that out at some point, it sucks to think i wouldn't be able to test a mile or 800 because my knee wouldn't like it.

*RIP monkey island, i hadn't been on there in years but went to check on it a couple of months ago and it'd disappeared. there were some hilarious people on there.

you sprint/fast strides in your running shoes? and on what surface?

i'd be curious how you feel if you did some sprints/hard strides in very light shoes, on a futbol-like surface (low/thin grass/hard packed dirt) - soft, not asphalt/track etc. even though you mentioned more of the mechanics, i'd be curious how very light shoes (xc flats or spikes) feel (potentially making the mechanics easier/less stressful), and on a really comfortable surface (less stress per stride).

think it'd be the same?

pc!

LBSS

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Re: a fast and explosive donkey!
« Reply #5298 on: July 27, 2020, 11:00:09 am »
+2
this morning woke up wondering whether the achilles discomfort is linked to the knee thing. would make sense.

@adarq, i don't think it's surface- or shoe-dependent. does the same thing on grass, track, or asphalt, and whether i'm wearing running shoes or no shoes. for whatever reason it's tended to bother me less while playing ultimate, even when sprinting flat-out, but it would act up sometimes then, too. it just seems like something is out of alignment, or not activating properly in my hip or something to keep the knee tracking properly when my leg swing gets past a certain amplitude. might be worth taking my spikes to the track just to see, though. hadn't occurred to me before to experiment like that.
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 #5299 on: July 28, 2020, 04:45:40 pm »
+1
got a physical today for the first time in four years and i feel wiped out. blood drawn, shots given, and for some reason my left hand really hurts. i passed out for like 45 minutes almost as soon as i got home. gonna skip today's run.

kinda weird, don't remember being this tired after a physical before.
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 #5300 on: July 29, 2020, 01:40:21 pm »
+2
- run 10.58 km in 55:00
T+DI 154, 5:12 pace is pretty okay for an average but splits were really bad: 4:59-5:07 on the first half and 5:19-5:26 on the back half. the takoma park-missouri avenue loop is slightly down-up but that still means i went out a little too quick given the conditions. also, IT band was super tight for the first two km, kinda weird. might be because i spent 20-30 minutes this morning draining my parents' washing machine through the tiny emergency valve next to the floor. uncomfortable.

- 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

LBSS

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Re: a fast and explosive donkey!
« Reply #5301 on: July 30, 2020, 01:44:18 pm »
+2
- run 10.0 km in 53:01
T+DI 162. pace average 5:18, which is a bit slow, but it was actually fine/normal until i ran 6:00 for the last km. straight uphill, no shade, struggled. ended up walking the last couple hundred meters home.

- stretch

at the doctor on tuesday i weighed in at 167.5, clothed. was 158 naked just now post-run. my elbow is still fucked but i need to start doing strength work 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

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 #5302 on: August 01, 2020, 12:07:58 pm »
+2
- warm up x 2 km; extensive tempo x 3 km [4:22, 4:33, 4:15]; cool down x 2.1 km
T+DI 156, not as hot but extremely humid. average pace on the tempo was 4:23, which translates to about 4:10, which is about right for long tempo. was breathing a bit hard by the end but not too hard. happy with the negative split, especially as it was a downhill-uphill course.

- 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 #5303 on: August 04, 2020, 09:08:41 am »
+3
tropical storm isaias is in town, no running today.

not sure why i skipped sunday :-/

UPDATE: rain cleared up around 11 AM so i threw my shoes on and took off before the rain comes back this afternoon.

- run 10.58 km in 51:38
T+DI 141, still extremely humid but temp down 20 degrees F after the heavy rain. consequently, my first sub-50 min 10k since...june? felt so amazing, i actually started laughing to myself at one point. 4:53 average pace and came home under 5:00 so it was pretty well balanced as well.

- stretch
« Last Edit: August 04, 2020, 12:50:46 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 #5304 on: August 04, 2020, 09:11:52 am »
0
tropical storm isaias is in town, no running today.

not sure why i skipped sunday :-/

ah damn that sux.

we didn't get much at all down here. seems like they go up the east coast so frequently now.

LBSS

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Re: a fast and explosive donkey!
« Reply #5305 on: August 04, 2020, 12:52:10 pm »
+1
yeah and the weather guy was saying on the news last night that because the water up the coast is so much warmer than historically, they're not losing as much power as they go. bad news.
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 #5306 on: August 05, 2020, 05:52:52 pm »
+2
- run 12.03 km in 1:00:29
T+DI 156, 5:02 pace without dying too much on the climbs in the final 2 km. very steady, good stuff.

- 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 #5307 on: August 06, 2020, 05:07:46 pm »
+2
- run 11.03 km in 54:55
noice. T+DI 156, snuck in under 5:00 pace with a little kick over the last 500m, accelerating to a peak of 3:41.

- 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 #5308 on: August 09, 2020, 08:00:13 pm »
+1
saturday

- warm up x 1 km; intervals 400m/100m jogging rest in [1:34, 1:40, 1:39, 1:39, 1:40, 1:37, 1:39, 1:41, 1:40, 1:30]; cool down x 1 km
intervals were at fast tempo pace (i.e. 90-95% of race pace), adjusted a bit for the T+DI. not too challenging. makes a big difference for it to be overcast and under 90/32 degrees, even when it's still so humid.

- stretch

sunday

- run 18.18 in 1:41:36
T+DI 158, so humid. good light long run, though, tired but not wiped at the end. feet soaked with sweat, was squelching a bit the last 4-5 km.

- stretch

mapmyrun weeks are monday-sunday; i ran 58.8 km in that span. near weekly PR territory, can never remember if i've ever actually hit 60 km in a week before.
« Last Edit: August 09, 2020, 08:02:23 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 #5309 on: August 11, 2020, 06:55:59 pm »
+1
- run 10.58 km in 54:19
T+DI 165, just horrendously humid.

- 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