Author Topic: a fast and explosive donkey! (Read 2262710 times)

LBSS · « **Reply #6180 on:** April 20, 2025, 04:41:50 pm »

- run 1:17:38, 13.55 km, strides 4 x 100m
strides <2:50 pace, so not quite an all-out sprint but quite fast. everything feels ok, glad i threw the strides in at the end. warm out but not hot.

LBSS · « **Reply #6181 on:** April 21, 2025, 07:39:03 pm »

- knee PT

LBSS · « **Reply #6182 on:** April 22, 2025, 07:30:28 am »

- run 40.25, 6.91 km, strides 4 x 100m
i like adding strides on the track more than trying to do them on the street or sidewalk. not hot this morning but pretty humid: dew point 58. praying that breaks a bit by sunday.

it's race week, so instead of mileage being lower because i'm hurt, it'll be lower because "taper." plan is: tomorrow 3 x 1 mile at HM pace; thursday similar to today; friday rest; saturday 2-3 km or rest; sunday race.

LBSS · « **Reply #6183 on:** April 23, 2025, 07:43:24 am »

- track intervals
-- warm up
-- 6 x [800m @ HM pace, 400m jog]
-- cool down
all sets within a second of goal pace of 4:16 (3:23-3:25 per 800). very easy workout as a result, lol. everyone else did this as yasso 800s.

LBSS · « **Reply #6184 on:** April 23, 2025, 05:27:26 pm »

just found out i got in off the wait list for a 40-mile trail race in june. i know i was talking about taking a month or so off to focus on weights but i'm honestly kinda tempted to just go for this one. 40 miles doesn't seem that far, especially if i'm just trying to finish and not worry about time (the cutoff is 12 hours, which i could cover at a literal walk). would mean ramping up mileage again after the half, obviously with some care. hmmmmmmm...

i have until friday to decide whether to register. should i do it?

Joe · « **Reply #6185 on:** April 24, 2025, 07:11:56 am »

Quote from: LBSS on April 23, 2025, 05:27:26 pm

just found out i got in off the wait list for a 40-mile trail race in june. i know i was talking about taking a month or so off to focus on weights but i'm honestly kinda tempted to just go for this one. 40 miles doesn't seem that far, especially if i'm just trying to finish and not worry about time (the cutoff is 12 hours, which i could cover at a literal walk). would mean ramping up mileage again after the half, obviously with some care. hmmmmmmm...

i have until friday to decide whether to register. should i do it?

to quote a wise man

Quote from: LBSS on March 17, 2025, 08:37:42 am

you should do the race.

but more seriously, if this is an exciting race for you, i'd be inclined to do it. plenty of future opportunities to do more of a weights focus (esp later in the summer when running outside will be unpleasant)

LBSS · « **Reply #6186 on:** April 25, 2025, 12:31:10 pm »

lol, damn it. hoisted by my own petard. i missed the registration deadline, though, so back onto the waiting list i go. actually might be for the best, since starting in july i'll be immune to wasp and hornet stings that currently put me in the ER and therefore a lot less nervous about being somewhere remote.

LBSS · « **Reply #6187 on:** April 25, 2025, 07:09:44 pm »

upon further reflection, i really think it would have been asking for injury to try to ramp up for a 40-miler that soon. i will look for races later in the summer.

- run 38:10, 7.12 km
nice and easy. warm and humid. sunday is supposed to be cool but maybe pretty windy, hope that holds off until later in the day.

Raptor · « **Reply #6188 on:** April 26, 2025, 02:43:34 pm »

I want to see you dunk again

LBSS · « **Reply #6189 on:** April 26, 2025, 06:21:32 pm »

that'd be something else. i wonder if i could do it at this age. it was so marginal the first time around, and it's been so long since i trained for strength or power that i feel like i'd be starting from scratch, except 15 years older. in fairness, i am a bit wiser now. maybe? but idk, i'm really enjoying running for the time being. i do think about it sometimes, though.

- run 19:06, 3.24 km, strides 3 x 100m
strides were closer to an actual sprint, up on toes. weirdly, none of the normal discomfort in my right knee when i get up on my toes like that. hm.

- knee PT (did yesterday as well but forgot to log)

LBSS · « **Reply #6190 on:** April 27, 2025, 09:59:31 am »

- half marathon in 1:29:54 (watch), 1:30:28 (chip), 1:30:41 (gun)
very happy with this. i didn't red-line as early as i could have, so even at my current fitness i might have knocked off a few seconds. but i did kick enough at the end to pass a few people, including one guy right at the line, so i don't feel like i left too much in the tank. race and learn. pacing other than that was excellent: first third averaging 4:22, second third 4:15, and final third 4:10. i've been hurt twice since january, so training did not go as well as it could have. i only had one week over 40 miles.

and, most amazingly of all, my watch time was under 1:30.

conditions were great, low 50's fahrenheit and dry, although there were a few sections in the final third into a pretty stiff headwind. but overall, no complaints on that front. the course has some longish hills but they're all pretty gentle. if i don't sign up for the cherry blossom ten-miler next year, i'll probably do this race again.

Joe · « **Reply #6191 on:** April 27, 2025, 04:04:31 pm »

Quote from: LBSS on April 27, 2025, 09:59:31 am

- half marathon in 1:29:54 (watch), 1:30:28 (chip), 1:30:41 (gun)
very happy with this. i didn't red-line as early as i could have, so even at my current fitness i might have knocked off a few seconds. but i did kick enough at the end to pass a few people, including one guy right at the line, so i don't feel like i left too much in the tank. race and learn. pacing other than that was excellent: first third averaging 4:22, second third 4:15, and final third 4:10. i've been hurt twice since january, so training did not go as well as it could have. i only had one week over 40 miles.

and, most amazingly of all, my watch time was under 1:30.

conditions were great, low 50's fahrenheit and dry, although there were a few sections in the final third into a pretty stiff headwind. but overall, no complaints on that front. the course has some longish hills but they're all pretty gentle. if i don't sign up for the cherry blossom ten-miler next year, i'll probably do this race again.

nice!! congrats!

LBSS · « **Reply #6192 on:** April 29, 2025, 07:18:09 am »

thanks

went to PT yesterday. she gave me another couple of exercises, and then we shifted to talk about my recurrent headaches. got a couple of exercises to do and one needle in my upper trap. i'll go back in a couple of weeks to check in. although...

knee clicking back this morning when i went to run. stopped after a few feet. will do my PT and try again in the afternoon.

also, i still have a headache from the weekend. after reading around a bit, i think it might be to do with salt intake. i don't think it was too dehydrated after the race but it's definitely possible that i was (maybe still am?) hyponatremic. seems sweat composition is stable regardless of sweat volume, so might be worth getting it tested.

LBSS · « **Reply #6193 on:** April 30, 2025, 07:45:19 am »

headache was worse yesterday, came in waves all day and i spend big chunks of the day lying down. unusually, it was concentrated on the left side most of the time. no run or exercise.

felt better this morning, although i didn't sleep all that well.

- track intervals
-- warm up
-- 8 x [600m @ 5k pace, 100m walk]
-- cool down
pretty sore quads. did the first six reps in 3:49-3:54, then the last two stuck on the shoulder of a woman who's faster than me, just for fun: 3:39, 3:40. harder but still felt quite doable.

LBSS · « **Reply #6194 on:** May 01, 2025, 07:31:38 pm »

- run 27:56, 5.34 km
to gym

- PT
added a couple of new exercises: a convoluted standing single leg clam shell thing and BSS. also added a new band exercise for traps/scap mobility that may help with the headaches.

- superset
-- pull ups x 5,5,5,5
-- dips x 10,10,10
deliberately skipped last set of dips

- TTB x 5

- windshield wipers x 5/side

- run 20:20, 3.49 km
home from gym, the more direct route.

T+DI 144, here comes summer. also, the "thick" posterior knee feeling was back just a little...in my left knee. huh. i ran through it and it mostly went away.

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