Author Topic: a fast and explosive donkey!  (Read 1081642 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5745 on: January 04, 2023, 07:50:08 pm »
0
- tempo
-- warm up x 2 km
-- 4 km @ 4:25 [4:26, 4:25, 4:22, 4:26]
-- cool down x 1.3 km

meant to do 5k but still sluggish, was breathing hard at the end of 4k (hit it right at the top of a hill) and worried about tipping over the lactate threshold. so i stopped. will repeat this pace next week.
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 #5746 on: January 06, 2023, 11:18:01 am »
+1
today is the fifth anniversary of my brother's death, by suicide. he was homeless off and on for a few years, so my parents are going to join the encampment outreach i've been doing every friday for the past 1.5 years or so, as part of commemorating him. i miss him, a feeling that's gotten more acute in recent months. i'm not sure why. but i'm feeling it today.
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 #5747 on: January 07, 2023, 06:24:08 pm »
0
- speed work
-- warm up
-- 800m x [3:00, 3:00], 1:30 walking rest
-- cool down

struggle bus, man. i'm out of shape. will try to do an extra rep next week.
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 #5748 on: January 10, 2023, 08:43:03 am »
0
sunday

- run 1:18:34, 13.14 km
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 #5749 on: January 10, 2023, 07:19:18 pm »
0
- run 1:01:21, 10.03 km
glacial. gf wanted to take it very slow, not sure why. wasn't able to run yesterday so went a little farther today than rx'd.
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 #5750 on: January 13, 2023, 07:43:06 pm »
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wednesday

- tempo
-- warm up x 2 km
-- 5km @ 4:31 [4:36, 4:36, 4:30, 4:30, 4:27]
-- cool down

forgot to start the run with the programmed workout, so i didn't have the pace guidance. by the time i noticed it was too late to start over so i just decided to do it by feel. a bit slower than i planned, but negative splits even with the uphill finish. not mad.

today

- run 16:32, 3.34 km
just to stretch legs and do *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 #5751 on: January 16, 2023, 08:58:47 am »
+1
yesterday

- run 1:31, 14.4 km
super slow, felt nice. slowly building that long run distance.
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 #5752 on: January 16, 2023, 07:52:53 pm »
0
- run 40:07, 8.02 km
added a little bulb to the end of my favorite loop and it was exactly the right length to get to 8km. nice.
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 #5753 on: January 18, 2023, 06:34:52 pm »
+2
- tempo
-- warm up x 2 km
-- 5 km @ 4:23 [4:23, 4:26, 4:20, 4:23, 4:24]
-- cool down

heck yeah, was breathing a bit hard by the end because the final bit of this route is uphill but this felt great. under target pace (4:25) overall and only one individual km over it.
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 #5754 on: January 22, 2023, 05:29:01 pm »
+1
thursday was crazy with work and friday i was in transit.

saturday

- treadmill intervals x 3
-- 0.5 mile @ 6 mph
-- 0.5 mile @ 9.5 mph
in charlotte for grandpa's funeral. woke up and got this in, which i'm glad about for two reasons: (1) it's always good to follow through on a commitment to train, and (2) my achilles didn't hurt despite this being at 7 AM.

today

- run 54:01, 9.83 km
cold-ish and raining, felt great.
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 #5755 on: January 26, 2023, 01:51:21 pm »
0
tuesday

- run 6.5 km
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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FP

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Re: a fast and explosive donkey!
« Reply #5756 on: January 26, 2023, 05:16:10 pm »
+1
thursday was crazy with work and friday i was in transit.

saturday

- treadmill intervals x 3
-- 0.5 mile @ 6 mph
-- 0.5 mile @ 9.5 mph
in charlotte for grandpa's funeral. woke up and got this in, which i'm glad about for two reasons: (1) it's always good to follow through on a commitment to train, and (2) my achilles didn't hurt despite this being at 7 AM.

today

- run 54:01, 9.83 km
cold-ish and raining, felt great.

Yo you have morning achilles pains? I have been having them too. I thought that with changing up mechanics its put more stress on the calves so thought they were growing pains. I dunno why the morning though, i guess less blood flow there, then? Dont really have em most of the rest of the time so thats kinda odd.

Felt curious enough to double check the textbook, and there are some mixed result studies with animals about effect of higher vol aerobics, with some having decrease in cartilage mass, and some having increase. You do run kinda high vol, so might be something to consider

CoolColJ

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Re: a fast and explosive donkey!
« Reply #5757 on: January 27, 2023, 07:45:03 am »
+1
Re achilles, sounds like tendinopathy to me.

I would try and heal it now while it's not too serious, if you wait too long it will get much harder to do so.
Probably some imbalance between elastic loading and collagen recovery.
Yes it will mean cutting back on the running, and doing lots of heavy ISOs and calf raises.

LBSS

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Re: a fast and explosive donkey!
« Reply #5758 on: January 28, 2023, 10:39:48 am »
+2
it's right in the pad of my heel, and it doesn't affect me when i run later in the day. just was starting to the last time i tried to make a push to run in the mornings, so i was glad when running on the treadmill last weekend didn't bother it. racing today didn't, either!

- race
-- 5 km in 20:11 (chip) and ~20:20 (watch)
course measured a little short per watch. i would have finished right under 20 mins chip time but my fucking shoelace came untied about a mile in. lost about 13-15 seconds. it's never come untied before so that was extra annoying. lesson learned: double knots. anyway came 10th overall. goal was to run under 20:30 so feel pretty good about it.

gf ran the 10k and finished as the third-place woman. the winning 10k time was 34:10! winning 5k time was low-17s.
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 #5759 on: January 30, 2023, 08:26:39 pm »
+1
- run 57:13, 9.36 km
w/gf, so pretty slow and relaxed. felt nice, we ran in the park in the moonlight.
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