Author Topic: a fast and explosive donkey!  (Read 796562 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5700 on: October 10, 2022, 06:08:20 pm »
+1
- run 55:15, 10.0 km
legs a bit tired. drank more than usual this weekend because a bunch of friends were in town for a wedding. also, i'm just still a bit out of shape.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5701 on: October 12, 2022, 12:50:50 pm »
0
- run 37:01, 6.46 km
lunchtime run. absolutely gorgeous fall day.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5702 on: October 16, 2022, 04:20:10 pm »
+1
friday

- run 43:44, 8.36 km

today

- run 1:08:32, 11.29 km
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5703 on: October 20, 2022, 08:02:56 pm »
0
work and family stuff prevented running the past three days.

- run 1:00:13, 9.85 km
gf is feeling down in the dumps so i coaxed her into a run. we took it slow. very nice. i love autumn in DC.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5704 on: October 21, 2022, 05:29:10 pm »
+1
- run 51:25, 9.83 km
almost exactly the same route as yesterday, just by myself, so like 45s faster per km.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5705 on: October 24, 2022, 06:37:51 pm »
+1
yesterday i went to a memorial service for a guy i grew up with, who died over the summer from colon cancer. he was 33, same age as my surviving brother. we weren't close -- my mom and his mom are good friends, which is most of why i went -- but it was surprisingly emotional for me, i cried pretty much throughout and felt kind of drained afterward. they had a bluegrass band playing as people sat down and before the service got underway, they led the whole crowd (~200-250 people) in "will the circle be unbroken," and i was done. i'm sure part of it is that i'm still grieving my own brother, but also i don't think there is anything more moving than people being kind to each other. and noah, the guy who died, was an exceptionally kind and generous person, so the whole spirit of the thing just got to me. really glad i could be there. but i did not have a run in me afterward.

did it today instead.

- run 1:14:50, 12.90 km
gf wanted to head downtown so this was very stop-and-start (fully eight minutes of waiting at lights, per my watch). not my favorite way to go but it's all good, especially for a run where the point is mostly to be on your feet for a long time.
« Last Edit: October 24, 2022, 06:42:03 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5706 on: October 26, 2022, 06:04:53 pm »
0
- run 7.67 km, 38:06
absolutely cruising, back to 2020-ish pace (4:58) and felt great. best run i've had in a while. it's not even all that cool today, and pretty humid. nice.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5707 on: October 28, 2022, 05:58:49 pm »
+2
- run 38:25, 8.01 km
whoa, even faster than yesterday, 4:48. slight cheat, though, as i had a few minutes' break in the middle to buy my gf a birthday present (a pair of running gloves/mittens, which she has been talking about wanting). not my favorite route but not as bad as running downtown, and killed two birds with one stone so that's always good.

still, feeling so good rn. flying to amsterdam tomorrow for the week.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5708 on: November 01, 2022, 12:35:32 pm »
0
saturday

- run 1:01:09, 10.79 km

sunday

arrived in holland much later than expected thanks to KLM being a clown show.

monday

no run but did walk 6-7 miles in the morning

today

- run 25:38, 5.01 km
stiff and noticed achilles for the first time in some weeks. just stretching the legs a bit, better than nothing. it is very, very flat here, lol.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5709 on: November 07, 2022, 09:00:51 am »
0
tuesday

- run 25:38, 5.01 km

thursday

- run 44:46, 8.00 km

saturday

- run 45:22, 7.92 km

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

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5710 on: November 08, 2022, 12:49:03 pm »
0
yesterday

- run 57.35, 9.59 km
nice and slow w/gf, just getting the blood flowing after the travel on sunday.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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

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vag

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Re: a fast and explosive donkey!
« Reply #5711 on: November 09, 2022, 06:39:48 am »
0
Amazing that you fit 4 runs in an abroad holiday week!
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: a fast and explosive donkey!
« Reply #5712 on: November 09, 2022, 08:23:47 am »
+2
well, it wasn't really holiday, we both worked every day. but yeah for a traveling week 4 runs is pretty good!
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5713 on: November 14, 2022, 01:42:17 pm »
0
saturday

- run 51:31, 9.8 km
bit slow, it was strangely warm.

leaning toward signing up for the rock 'n' roll half marathon next march. i need a target and something for me to build a training plan around that isn't just "run when you feel like it and sometimes when you don't." found one that's 12 weeks long and includes tempo and speed work, as well as one day a week of strength. seems like building off of that would be a good place to start, obviously extending it some weeks as march is farther out.

goal would be 1:30 which is about 4:16 pace. i'm obviously not near that level of fitness now, but i guess that's the point!
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5714 on: November 14, 2022, 05:20:49 pm »
0
- run 37:15, 7.48 km
chilly, upper 40s. first time wearing tights this season.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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

black lives matter