Author Topic: a fast and explosive donkey!  (Read 1383017 times)

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vag

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Re: a fast and explosive donkey!
« Reply #5985 on: June 13, 2024, 06:14:44 am »
+1
early morning, was beautiful outside. (but don't worry vag, we'll catch up to you soon.)

haha, i hope you won't
but i see it will approach 100F next week there.
Today is the hottest day of the year in Greece, there is prediction for 45C / 113F in a couple of places wtf!
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 #5986 on: June 17, 2024, 09:02:37 pm »
0
that is too damn hot.

last thursday

- treadmill run x 3 miles

- jump rope x some
like riding a bike

- mobility

- bouldering x 30 mins
meant to do much longer and was feeling great but wife sprained her knee really badly falling off the wall so we had to leave early.

took a few days off because (1) spent the weekend packing and otherwise getting ready to move, and (2) solidarity with my injured and very frustrated wife.

today

- run 37:45, 6.50 km
humid but not super not
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 #5987 on: June 19, 2024, 05:01:01 pm »
0
wife's ACL is torn. i took her to get an MRI yesterday and the doc followed up today to confirm it. looks like she will be able to have surgery next week. she is understandably devastated: exercise in general and running in particular are very important to her and she suffers when she has to sit still. she sobbed when she got the news, and tbh i cried, too, right then and also later, by myself. it absolutely sucks, and the timing could almost not be worse. we're moving on saturday, we're trying to have a baby, we're supposed to go visit her family in south dakota for july 4th... fuck.

part of what sucks - a small part, relative to her being badly hurt and grieving - is losing, even if temporarily, my training buddy! getting excited about running, climbing, mountaineering, all of that stuff is out the window for now because even though i can still do them, i don't want to do them as much without her. it's a source of joy and intimacy for us. and i can't be sharing progress or making plans or anything because it'll make her feel bad. got to figure out what to do about that.
« Last Edit: June 19, 2024, 05:03:43 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 #5988 on: June 19, 2024, 06:53:07 pm »
0
- run 29:59, 5.31 km
just to get the juices flowing a little and be in the heat. T+DI 147.

there's been a weird tightness between my shoulder blades, up pretty high, for the past few days. not sure what that's about; doesn't feel like the knots i get headaches from. it does seem to be lessening.
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 #5989 on: June 20, 2024, 03:08:45 pm »
+1
wife's ACL is torn. i took her to get an MRI yesterday and the doc followed up today to confirm it. looks like she will be able to have surgery next week. she is understandably devastated: exercise in general and running in particular are very important to her and she suffers when she has to sit still. she sobbed when she got the news, and tbh i cried, too, right then and also later, by myself. it absolutely sucks, and the timing could almost not be worse. we're moving on saturday, we're trying to have a baby, we're supposed to go visit her family in south dakota for july 4th... fuck.

part of what sucks - a small part, relative to her being badly hurt and grieving - is losing, even if temporarily, my training buddy! getting excited about running, climbing, mountaineering, all of that stuff is out the window for now because even though i can still do them, i don't want to do them as much without her. it's a source of joy and intimacy for us. and i can't be sharing progress or making plans or anything because it'll make her feel bad. got to figure out what to do about that.

Hey you should look into cross bracing about this. It only came about in the last few years but its a way of healing the ACL naturally without need for surgery. The only thing about it is you have to implement its procedure within a short time span of the injury, so you would have to look into it soon. It also might avoid some of the risks of surgery. Sounds like a really unpleasant problem, I hope it works out!

LBSS

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Re: a fast and explosive donkey!
« Reply #5990 on: June 25, 2024, 07:24:33 am »
+2
thanks FP. we thought briefly about nonsurgical options but in the long run a replacement seems like it gives her the best chance of a full return to sport. operation's at 7:30 tomorrow morning. at least we found a great surgeon, the head of orthopedics for the wizards and all of georgetown's D1 teams. fingers crossed that everything goes as smoothly as possible!

saturday

- move a four-bedroom house into a three-bedroom house x 13 hours
hottest day in DC in eight years. this was a bit stressful.

sunday

- finish up with getting rid of stuff that we aren't taking x 1.5 hours

- treadmill workout
-- warm up
-- 3 x (2:00 @ 6:00 mile pace, 2:00 @ 10:00 mile pace)
-- cool down

- bouldering x an hour

monday

- treadmill workout
-- warm up
-- 3 x (3:00 @ 6:27 mile pace, 1:00 @ 10:00 mile pace)
-- cool down

- bouldering x 30 mins
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 #5991 on: June 26, 2024, 08:24:58 pm »
+6
operation went "perfectly" according to the surgeon. crucially (no pun intended), she didn't have any meniscus damage to speak of, so she can start putting weight on the leg right away. means recovery will be much faster. i have to say, the whole experience this morning was really impressive: everything was smooth, everyone was professional and friendly, from the tech who put in the IV to the anesthesiologist to the people working at the information desk. surgery was scheduled for 7:30 and they got her in the OR at 7:28. with recovery time and post-op instructions and stuff, we were home by noon. she has been in pain since but not an unbearable level. the US health care "system" is insane and unjust on so many levels, but if you're lucky enough - as we are - to live in a big city and have good insurance, it's hard to imagine getting better care of this kind. i'm tired (got up at 4:00 this morning so we could get to the hospital two hours early) but happy things went well and that she's feeling okay now.

was able to get out for a short run this evening.

- run x ~5k, time ??
watch still not unpacked, lol. T+DI 154 but on the way home there was a little breeze and that helped.
« Last Edit: June 26, 2024, 08:26:32 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

black lives matter

Joe

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Re: a fast and explosive donkey!
« Reply #5992 on: June 27, 2024, 04:02:56 am »
+4
operation went "perfectly" according to the surgeon. crucially (no pun intended), she didn't have any meniscus damage to speak of, so she can start putting weight on the leg right away. means recovery will be much faster. i have to say, the whole experience this morning was really impressive: everything was smooth, everyone was professional and friendly, from the tech who put in the IV to the anesthesiologist to the people working at the information desk. surgery was scheduled for 7:30 and they got her in the OR at 7:28. with recovery time and post-op instructions and stuff, we were home by noon. she has been in pain since but not an unbearable level. the US health care "system" is insane and unjust on so many levels, but if you're lucky enough - as we are - to live in a big city and have good insurance, it's hard to imagine getting better care of this kind. i'm tired (got up at 4:00 this morning so we could get to the hospital two hours early) but happy things went well and that she's feeling okay now.

Awesome to hear! Hope the recovery goes as smoothly as the procedure
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: a fast and explosive donkey!
« Reply #5993 on: June 29, 2024, 12:10:32 pm »
0
so far, so good!

yesterday

- warm up
-- jump rope
-- mobility

- bouldering x 90 mins
not great, not terrible. it was crowded and i ran into a friend of my wife's who is a more advanced climber than i (up to v7 or so). consequently didn't spend as much time as i should working on technique on easy climbs. it's okay to have some harder stuff to work on but i'll get better, faster, if i focus on technique. in my defense, it has been a long-ass week.

- strength circuits x 2 each
-- A push up x 20
-- A TTB x 5
-- B pull up x 5
-- B fingerboard hang 3 x 5s

shoulders, back, and neck a little sore today, but it's hard to tell whether that's from climbing or all the general twisting and lifting and so on. and the stress, which i do a good job of minimizing but is definitely there in the background.
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 #5994 on: June 30, 2024, 02:11:11 pm »
+1
- run 55:49, 8.51 km
route-finding from the new place, this will be a workable replacement for the old five-mile route. bit hillier since it goes into and out of the park. T+DI 168 (!), successfully kept pace slow. i think 6:34 is the slowest i've ever averaged on my own (i.e., not with wife). pleased with 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

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #5995 on: July 03, 2024, 12:10:01 pm »
+1
monday

- run 48:54, 8.06 km
much, much nicer day out

yesterday

- warm up

- bouldering x 2 hours
one of the people who reports to me is an avid climber and belongs to the same gym, so we had our weekly check-in at the gym and then climbed together afterward. he is better than me at climbing and was able to help me figure out a couple of moves i was blocked on.
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 #5996 on: July 06, 2024, 12:50:55 pm »
0
- warm up

- bouldering x 75 mins
better than the last time. saturday mornings are a nice time to be at the gym.

- circuit x 2
-- TTB x 8
-- push up x 22

- chest to bar pull up x 5
- 20mm hang x 20s
forearms gassed after climbing.
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 #5997 on: July 07, 2024, 08:54:32 pm »
0
- run 5.65 km, walk ~4.5 km
a friend came over to help us move some furniture around now that wife is able to go up and down stairs, and he's a runner so we decided to head out after. T+DI was near 170. he was gassed from a yoga/fitness class earlier in the day and also is not as fit as me i guess, so meant to do ~6 miles and ended up cutting it off at ~3.5 and buying a couple of gatorades.
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 #5998 on: July 08, 2024, 08:05:19 pm »
+2
- run 20:00, 3.49 km
to gym

- bouldering x 60 mins
mixed bag. there's an orange one (V3-V5) that i can't even do the first damn move of. rather, i've done it like 1.5 times in three separate sessions. i kind of know what i'm doing wrong but obviously not really or i'd have figured it out by now. at this rate they'll change it out before i get it. on the plus side, there's a long overhanging black one (V4-V6) that i got much farther on today than previously. still not finished but i think i can do it if i stay efficient and just keep moving.

-- pull up x 10,6
-- push up x 20,10
focused on form with push ups to a greater degree than previously, and it stretched my wrists more. submax on both pull ups and push ups but i'm really trying to avoid giving myself elbow and/or shoulder issues

- 20mm hang board x (3 x 5s on/5s off) x 2

- run 21:58, 3.46 km
to home

it's so hot and humid. T+DI at 8 PM is >160, must have been closer to 170 when i was leaving the house. run home is mostly uphill and i was tired from the climbing, pace reflects that.
« Last Edit: July 08, 2024, 08:07:49 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

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #5999 on: July 09, 2024, 10:10:42 am »
+3
wife is progressing, the PT unlocked her brace to 70 degrees of flexion yesterday and hopefully after her appointment tomorrow will be cleared to use only one crutch and use the exercise bike. that means she can start going back to the gym. in her reading - she, even more than i, gets obsessive about fitness hobbies - she's been learning about the potential for ACL tears to lead to earlier-onset arthritis in the affected joint, and how weight lifting can mitigate that. dynamic movements are out for her for the next several months at least, but in the meantime she is planning to start working more seriously on strength. because i love having her as a training buddy, and because i've been mentally gesturing toward a return to weightlifting for what feels like four years, i'll start reintroducing weights.

i'm also planning to sign up for a couple of races this fall. the philly half marathon is right after my birthday, and the friend i ran with the other day is doing the baltimore marathon a few weeks before that, so i might sign up for the concurrent 10k as a tune-up race.

running + climbing + lifting = my own personal crossfit! means i'll probably progress more slowly on each than i would if i focused, but i don't really care.

once she's working out again, it'll be easier to motivate myself to train 5-6 days per week. something like:

day 1: long run
day 2: run to and from gym or short easy treadmill, + climb + squat/lower pull/upper push
day 3: easy run
day 4: speed/tempo
day 5: run to and from gym or short easy treadmill, + climb + squat/lower pull/upper push
day 6: rest
day 7: maybe climb, maybe go for a hike, stand up paddleboarding, any other kind of movement
« Last Edit: July 09, 2024, 10:24:31 am 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

black lives matter