Author Topic: a fast and explosive donkey!  (Read 769024 times)

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FP

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Re: a fast and explosive donkey!
« Reply #5715 on: November 14, 2022, 11:40:30 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!

6:38 mile pace for a half?? That's pretty intense! Interestingly I just attempted a fast mile a little while ago and that was within a few seconds of that time.

How do you like the long duration running training? I'm doing a pretty general mix of stuff, some lifting and some intervals of various kinds. Focusing a lot on learning about mechanics and stuff. Thinking about doing an aerobic block with maybe some movements more specific to stuff like fris/soccer/bball. I don't think I've had a dedicated aerobic block for probably like 5 years. And even when I did it was more like 2*20 min high intensity aerobic runs rather than a more LISS approach. Based on Lyle's articles on aerobic training I think it was more specific to fris at the time

I feel like LISS style running can be somewhat relaxing some of the workout because of the lower intensity and endorphins and also after the workout which makes it different from anaerobic stuff that can have you feeling real crappy during a portion of the workout.  It might be better for mental health than the stuff I'm doing, or worse

LBSS

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Re: a fast and explosive donkey!
« Reply #5716 on: November 15, 2022, 08:00:10 am »
+1
i mean i just started so let's see how realistic it is to get there in four months. but the running time predictors give 1:30 as roughly equivalent to 19:30 5k, which is another reachable target (i ran 19:42 a couple years ago, after all) and like a 6:17/mile pace.

i love LISS, there's a reason that it's basically taken over my training for the last three years or more. it's relaxing and centering and recently it's become a nice activity to do with my girlfriend. i don't bring my phone or wear headphones and so it's basically the only part of my day where i can't be interrupted by a device. i should spend more of my day like that, but that's a side point. but running gives me time to either ruminate and think over a problem i'm dealing with or to just settle into comfortable mindfulness. it's great.
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 #5717 on: November 16, 2022, 03:46:11 am »
+1
There is no better training plan setter and motivation source for me, than a race date with a barely reachable target for it. Go get that 90' half! :headbang:
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 #5718 on: November 16, 2022, 05:05:32 pm »
+1
welp, missed yesterday because i procrastinated until it was 40 degrees and raining so hard that the power was flickering in my house. off to a great start!

today better.

- tempo/race pace
-- warm up x 2 km
-- run x 5 km @ 4:40 (4:38, 4:38, 4:36, 4:40, 4:38)
-- cool down

because i have 4+ months and have done essentially no work above easy pace in many moons, plan is to start conservatively. this translates to about a 1:38-1:39 half marathon; i'll need to run at 4:16 pace to get under 1:30. so i'll drop 0:05/km every few weeks, and also build from 5 km to 7 km for the meat of these runs.
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 #5719 on: November 19, 2022, 03:11:23 pm »
+1
- speed work
-- warm up
-- 800m x [3:03, 3:01], 1:30 walking rest
-- cool down

again starting off conservatively. these are meant to be RPE 8-9 on the plan i'm following but i'll work up to that. still, was huffing and puffing a bit at the end of the second one. long way to go, long way to go.

also, meant to run these on the track at the high school that's about a kilometer from my place but there was a JV football game in full swing, with a big crowd. duly noted: no track work on saturday mid-afternoons until the winter.
« Last Edit: November 19, 2022, 03:13:44 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

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #5720 on: November 20, 2022, 02:44:21 pm »
+4
as of today, i am 36. age  :personal-record:

- run 1:17:39, 12.89 km
fuckin' cold, 38/4 degrees or so, and gusty. wore gloves and was glad to have them.
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 #5721 on: November 21, 2022, 06:08:15 pm »
0
- run 46:02, 7.58 km
very relaxed.
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

adarqui

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Re: a fast and explosive donkey!
« Reply #5722 on: November 22, 2022, 12:53:45 am »
+2
happy birthday man!!! meant to wish you it yesterday dangit.


LBSS

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Re: a fast and explosive donkey!
« Reply #5723 on: November 23, 2022, 08:01:15 am »
+1
thanks adarq!

actually followed through on signing up for the half marathon in march. it was expensive, too, so i'm really committed now!  :P
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 #5724 on: November 23, 2022, 04:20:58 pm »
+1
- tempo
-- warm up x 2 km
-- run x 5 km @ 4:37 [4:39, 4:51, 4:35, 4:33, 4:27]
-- cool down x 1.86 km

EDIT: signed up to do a 5k race on 17 december, with my mom. she did her first 5k last weekend (run/walking with a friend of hers who is not in great shape) but she's gotten it in her head to do another triathlon so she's starting to run again and wants to race to give herself little motivators. very cool. i think i'll just be aiming for 20:xx, given how my last 5k went. will not taper or anything, treat it as a training run.
« Last Edit: November 23, 2022, 05:02:32 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

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #5725 on: Today at 02:08:30 pm »
0
- run 1:14, 12.96 km
rainy but not too cold. pretty 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

black lives matter