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Author Topic: a fast and explosive donkey!  (Read 3111949 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #6285 on: July 19, 2025, 10:30:55 am »
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- run 1:03:17 w/ 6 x 30s @ 5k-->mile pace, rest = time for HR to come back under 140
mini-fartlek starting at 4km just to keep things fun. overall HR average 134. T+DI 157.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6286 on: July 19, 2025, 11:01:40 am »
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starting to think about doing a marathon in the spring, dreaming of qualifying for chicago or even boston by time. so my races over the next ~10 months could look something like:

september 2025: parks half marathon (registered)
october 2025: patapsco 50k (registered)
november 2025: JFK 50 miler (registered)
(february 2026: ~100km FKT attempt?)
april 2026: marathon (e.g., coast guard, delaware, coastal delaware)

to qualify for chicago at age 39, i'd need to run sub 3:00. at age 40 (which i'll turn in late 2026), it goes up to 3:05. boston times are the same on paper but in practice are faster, from what i've read. currently, VDOT calculator estimates i'm in ~3:09 shape, based on my HM time. coros estimates 3:12, but it doesn't know about the weather. either way, sub-3 seems ambitious but not out of the realm of possibility, with increased mileage and consistency. i ran the 1:30 half with only one week at 40 miles and only 6 weeks over 30 miles in the previous 4 months. much room to grow.

not gonna do anything about it right now, i've got the two ultras this year to get through and that's enough to plan for. but it's fun to think about.
« Last Edit: July 19, 2025, 12:24:17 pm by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #6287 on: July 20, 2025, 01:47:02 pm »
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- run 1:51:56, 13.14 km
drove out to a trail about an hour away that's a mountain loop of 11.3 km. thought i'd set up a cooler in my car and do the loop twice, practicing switching water bottles and nutrition at an "aid station." turns out (extremely technical terrain + 595m of elevation gain + T+DI 160) = dose of humble pie. i got lost at least half a dozen times and the duration includes an unknown but not insignificant number of minutes of me standing still while i tried to figure out where to go. had to walk extended sections of uphill and downhill because of steepness and roots/rocks. bailed on second loop and will just run later to make up the distance.

lessons learned:
  • the navigation feature on my watch is not high-res enough to be useful at anything but the most obvious junctions. in new territory, bring phone.
  • raide belt is great, doesn't bounce at all and i easily could have carried more stuff.
  • 45m/km of elevation gain is a lot harder than 21m/km. it's on the high end of "very hilly," almost tipping into "mountainous" on one scale i saw.

later

- dreadmill x 1:00:03, 10.46 km
air conditioning good.

finished the week 290m shy of 70km. this coming week i'll drop back down to ~50km to deload.
« Last Edit: July 20, 2025, 07:37:23 pm by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #6288 on: July 21, 2025, 08:01:12 am »
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just found out there's an FKT for the route i did yesterday (well, minus the distance i got lost for). the record is 1:09! even with perfect weather and knowing the route, that's pretty impressive. might be fun to try down the line, even if i don't get there.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6289 on: July 21, 2025, 07:56:53 pm »
+1
- strength
-- jump rope
-- 2 x [toe walks forward/backward x 60s + heel walks forward/backward x 60s]
-- BSS x 60s/leg
-- 2 x [standing banded clam x 15 + SLRDL +20 x 10]
-- depth drop @20" x 5,5
-- SL pogo x 8,8/leg

- squat 195 x 5,5

- RDL 205 x 5,5

- climb x 45 mins

- pull up myo reps x 8+3+3+1

- dip myo reps x 10+3+3

right shoulder bothering me a little on squats and dips, otherwise felt okay.

ETA: also, i have a blister on my left big toe from sunday. first time in my life, or at least that i can remember, that i've gotten a blister on my foot. need to find a different trail shoe than speedgoats, or maybe just go up a half size?
« Last Edit: July 22, 2025, 07:21:27 am by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #6290 on: July 23, 2025, 07:37:38 am »
+2
- track workout
-- warm up
-- 800+1600+800+1600+800 @ ~HM pace, 200m jogging rest
-- cool down
Rx was to do this in 5k pace with 400m jogging reset but it's deload week, baby. felt good. pace right around 4:16 for all reps until the final 800 at 4:12. oops. still humid today but not quite as bad as it's been, T+DI 148. HR never got to coros-estimated threshold level (166).
« Last Edit: July 23, 2025, 07:42:50 am by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #6291 on: July 24, 2025, 07:11:32 am »
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have not been sleeping well this week, waking up in the middle of the night and then just being awake. that's why i ended up on the treadmill on tuesday and will again today. just couldn't drag myself out of bed at 6 when i'd spent 2:30-3:30 lying there wondering why i wasn't falling back asleep. no routine changes, i haven't had alcohol since the weekend, getting into bed at a reasonable hour. and my mind isn't racing or anything during the wakeful periods, i don't generally feel overly stressed out. hope it's just a weird thing that passes quickly.
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Raptor

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Re: a fast and explosive donkey!
« Reply #6292 on: July 24, 2025, 11:45:35 am »
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Well, for what is worth, I can only sleep with two meds at once: Trittico and Lyrica. Which is like, bad.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps
All time 4 consecutive bounds: 10.95mm/Old age: 10.05m
All time 30m sprint: no idea/Old age: 4.85s
All time broad jump: 2.62m/Old age: 2.35m

LBSS

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Re: a fast and explosive donkey!
« Reply #6293 on: July 24, 2025, 04:43:34 pm »
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damn man those are heavy drugs.

- treadmill "hill" run 47:08, 8.0 km
left watch at home but whatever, this was easy
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LBSS

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Re: a fast and explosive donkey!
« Reply #6294 on: July 26, 2025, 07:56:53 am »
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- run 56:05, 9.22km w/ 4x100m strides
everything felt plodding and stiff. T+DI 146 so not hot but dew point is over 70 for the umpteenth day in a row.

later

- warm up + glute medius activation

- climb x 2 hours
some friends wanted to go, so what the hell. had fun, hands are a bit raw.

- paused push up x 10,10,10
« Last Edit: July 26, 2025, 03:53:12 pm by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #6295 on: Today at 09:19:20 am »
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- run 1:34:54, 15.27 km
just unbearably humid. T+DI 163, dew point at a yearly high point to date of 77. rainforest shit. not an enjoyable run. belt works great, though i need some more locking bottle caps.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek
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