Author Topic: a fast and explosive donkey!  (Read 1081760 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5670 on: August 09, 2022, 09:09:59 pm »
+1
- run 42:57, 8.01 km
fuck i'm out of shape. really have not been consistent enough this summer to adapt to the heat. T+DI over 160 again, but still. anyway it's fun to explore the new neighborhood, i ran on some streets i've never been on before despite living within a four-mile radius of my new house for something like 28 of my nearly 36 years. running north is good, although somehow managed to run uphill the last mile home. maybe i'm just on a little hillock or something.
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 #5671 on: August 11, 2022, 06:52:28 pm »
+1
- run 44:47, 7.26 km
gf back from her trip so we ran together. hot today but sooo much less humid. still she wasn't feeling well so we went slow and called early. walked the last ~2.5-3 km home.
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 #5672 on: August 12, 2022, 07:51:36 pm »
+1
- run 54:14, 9.26 km
again w/gf. she has had a really tough month, is even more out of shape than i am. really nice evening.

i've run four days this week, which is my first time doing that since the end of june/beginning of july. at least i don't gain weight easily, otherwise god knows how out of shape i'd be. just hanging in there.
« Last Edit: August 12, 2022, 07:56:11 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 #5673 on: August 15, 2022, 05:40:05 pm »
+1
yesterday

- run 53:52, 9.20 km
light rain for most of the run, was really nice.

today

- run 39:44, 6.95 km
humid but not at all hot, and overcast. watch says my max HR on the run was 68 which is...improbable. maybe i was wearing it too loose.

all runs now with gf unless otherwise noted. she keeps me relaxed and slow and most of all consistent and accountable. good stuff.
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 #5674 on: August 19, 2022, 07:40:34 am »
+1
- run 51:43, 9.88 km
super nice morning, gf took the day off because of period pain so i ran a bit faster (5:14 pace) and in a tighter window (5:03-5:26, depending mainly on prevailing slope)
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 #5675 on: August 21, 2022, 01:25:44 pm »
+1
- run 1:09:51, 12.10 km
cooler today but pretty humid. left achilles bothering me just a little, won't run tomorrow.
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 #5676 on: August 25, 2022, 09:44:28 am »
0
tried to run a couple mornings ago but achilles said hello from the jump so i stopped after a half-block. resting and mobility the last few days (foam roller, active stretching, eccentrics) but no running. will try again this afternoon and keep it short even if i feel 100%.

also gf said she's supportive of getting a squat rack and weights for the garage so gonna start looking into that.
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 #5677 on: August 25, 2022, 07:32:41 pm »
0
- run 32:21, 5.99 km
verrrry humid. took this nice and easy and obviously short. no achilles discomfort,  :highfive:
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 #5678 on: August 27, 2022, 08:28:35 pm »
0
- run 42:18, 7.26 km
not too bad out. gf was lagging a bit so not quick.
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 #5679 on: August 29, 2022, 09:12:44 am »
0
yesterday

- run 24:59, 4.3 km
very slow, very short, trying to take it easy on achilles. felt good.

also, have started biking around using DC's bike sharing infrastructure. i hadn't really ridden a bike apart from beach cruisers in 20 years, so i'm not a very confident rider, but it's coming and it's been fun so far. and good exercise, a new way to use my legs. rode about 7-8 miles yesterday, including one climb that was pretty gnarly on the super heavy shared bike.
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 #5680 on: September 01, 2022, 06:40:43 am »
0
yesterday

- run 33:13, 6.28 km
started slow, 5:54 for the first km, and then kicked it up to good target easy run pace (~5:10). achilles felt okay.

- RDL 115 x 10,10
felt a little pump in forearms. not much but lmao grip weak.

- OHP 45 x 10,10

first time using the weights etc. that i bought from my neighbor last weekend.
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 #5681 on: September 01, 2022, 07:10:55 pm »
+1
- run 30:48, 6.05 km
bit quicker, achilles felt great.

- bench 115 x 5,5

- BB row 115 x 5
whooooa buddy my lats felt that one. did not do a second set.

- deep squat hold 45 x ?
shoulder very tight, also i have nothing weighing down the supports so i decided to just let getting under the bar be enough.

- curls 25s x 5/arm
plates, not DBs

- hollow body hold x 30s

just keeping it loose and improvising for now.
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 #5682 on: September 02, 2022, 03:34:59 pm »
0
- run 26:40, 5.01 km
very satisfying to improvise a route that is that close to a perfectly round distance. achilles was a bit stiff in the morning but felt 100% by lunchtime and throughout this run.

have covered 32.8 km in six runs over the past seven days, per watch. registered for a 5k on 12 november, so i have something to work toward. that's 10 weeks out. plan will be:

1. add mileage conservatively both per-run and weekly, running frequently but not long. i think the long run with gf the other weekend was what irritated my achilles. goal weekly mileage is 55 km.
2. continue goofing off a little with the new weights just to re-accustom myself to using them and add some cross-training.
3. in a couple of weeks, if my achilles is still okay, start doing one day a week of speed, tempo, or hills. if i can make myself get up early enough on wednesdays to run with the group that trains at the high school in my neighborhood, i'll do that.
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 #5683 on: September 03, 2022, 10:36:27 am »
0
- run 41:22, 7.52 km
achilles feeling it just a little. no run tomorrow.
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 #5684 on: September 05, 2022, 09:40:51 pm »
+1
- run 33:19, 6.50 km
stung by a bee a bit less than 1 km from home. i am allergic, although i didn't know quite how badly i'd react since it'd been a long time. ended up needing to jab myself with an epipen and then spend four hours in the ER. anaphylaxis is not a pleasant experience, all around. would not recommend.
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