Author Topic: warpspeed to the new scenario  (Read 253754 times)

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LBSS

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Re: warpspeed to the new scenario
« Reply #420 on: March 09, 2018, 03:56:51 am »
+1
move to pakistan, it's fucking gorgeous here right now. mornings are mid-50s/12-13 degrees celsius, afternoons upper 70s/25 celsius. sunny 8-9/10 days and the one day it rains it cleans the air so beautifully.

my gf is angling to move back to the UK for grad school and i will follow her there and the weather is one thing i'm definitely not looking forward to.
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: warpspeed to the new scenario
« Reply #421 on: March 09, 2018, 06:59:51 am »
0
09-03-18

Notes

Ankle/achilles feeling better but still think I'm gonna rest/just do bodyweight stuff today to let it get 100%. Not need to rush.

Feel totally wiped today for some reason :/
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #422 on: March 10, 2018, 03:48:16 am »
+1
10-03-18

Workout

Run -- ~5.5mi in 49:10

Notes

As usual on this route the GPS gets mega confused at one particular spot, though it was fine on the way back, which is nice. Average pace was ~8:20 with HR ~152, decent.

It's warm today! ~12C/55F and I'm super sweaty. No gloves and no cold hands. Just seen Adarq complaining that this weather is cold, lol.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #423 on: March 11, 2018, 03:15:29 pm »
+2
11-03-18

Workout

Run -- 7.55mi in 1:04:53

4 easy, 2@HM, 1.55 easy

Notes

[left column is actual pace, right column is "grade adjusted pace"]





Decent but not great run. Evening rather than morning. Just feel sluggish. Ate several hours before running but still could feel some gastric bother towards the end of the run. I guess if it's a heavy meal it takes a properly long time before one is really in condition to run. Also had spent most of the day on my feet, so I guess there was a bit of fatigue.

The HM pace (~7:30/mile) is basically what I need to run sub 1:40 so I thought I'd try out what it feels like. Was harder than I expected -- felt a lot more like those sub 7 paces from last Sunday, I guess because of mediocre conditions. I was also running into what felt like a fairly strong headwind, and the hood of my rain jacket acted like a parachute, lol.

Anyway, enough whining! Got good miles with some good quality work in there too. Achilles feeling fine, too. All is looking good going forward.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #424 on: March 11, 2018, 04:41:22 pm »
+1
10-03-18

Workout

Run -- ~5.5mi in 49:10

Notes

As usual on this route the GPS gets mega confused at one particular spot, though it was fine on the way back, which is nice. Average pace was ~8:20 with HR ~152, decent.

It's warm today! ~12C/55F and I'm super sweaty. No gloves and no cold hands. Just seen Adarq complaining that this weather is cold, lol.

damn. at 55F I wouldn't be sweating at all. interesting.


11-03-18

Workout

Run -- 7.55mi in 1:04:53

4 easy, 2@HM, 1.55 easy

Notes

[left column is actual pace, right column is "grade adjusted pace"]





Decent but not great run. Evening rather than morning. Just feel sluggish. Ate several hours before running but still could feel some gastric bother towards the end of the run. I guess if it's a heavy meal it takes a properly long time before one is really in condition to run. Also had spent most of the day on my feet, so I guess there was a bit of fatigue.

The HM pace (~7:30/mile) is basically what I need to run sub 1:40 so I thought I'd try out what it feels like. Was harder than I expected -- felt a lot more like those sub 7 paces from last Sunday, I guess because of mediocre conditions. I was also running into what felt like a fairly strong headwind, and the hood of my rain jacket acted like a parachute, lol.

Anyway, enough whining! Got good miles with some good quality work in there too. Achilles feeling fine, too. All is looking good going forward.

nice about achilles!

and yup @ "I guess if it's a heavy meal it takes a properly long time before one is really in condition to run." .. makes sense not to be able to expend energy when you're still digesting alot of food, that's how it's always felt for me. It's also why i love running in the mornings now.. just eat a small oatmeal breakfast and i'm ready to go, pretty much everything digested from the day/night before.

Joe

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Re: warpspeed to the new scenario
« Reply #425 on: March 13, 2018, 01:50:52 pm »
+2
13-03-18

Workout

Various sets of NG chins, pushups and KB OHP@16kg

Notes

Went to physio to talk about ankle/achilles stuff, he said a lot of interesting stuff that made sense to me. Will write it up later -- still good to run 4-5x week, just have to some more prehab stuff more conscientiously.

Edit:

So basically about 8 years ago I totally fucked up my right ankle and it has had way less flexibility than my left since then and I never really did much to remedy that. Unsurprisingly that's caused issues. Surprisingly my right glute is nowadays basically asleep, as far as the physio could tell. I had kind of experinced this when I was lifting more last year, but figured it was a more subtle diff - left glute would get more sore, etc., but soreness could be pretty asymmetrical in lots of places so I never really thoughts much about it.

He had me do some one footed balancing stuff and pointed out something pretty interesting that I would have never noticed. Balance on left foot is obviously better than right, though I had always figured this was just b/c i'm left footed/handed in general. He pointed out to me, though, that when I balance on my left foot my toes are totally relaxed, but that when I balance on my right foot my toes are gripping the floor like mad. Basically because my right calf and glute are weak everything else in the area has to take over to keep stuff in check, and obviously all those little bits and pieces are not as strong/stable/capable of keeping hip-knee-ankle organisation solid, so injury is possible. Plan is simple: glute activiation daily, especially before running, and work frequently on (right) ankle flexibility and calf strength.
« Last Edit: March 13, 2018, 06:33:56 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #426 on: March 13, 2018, 08:51:43 pm »
+1
13-03-18

Workout

Various sets of NG chins, pushups and KB OHP@16kg

Notes

Went to physio to talk about ankle/achilles stuff, he said a lot of interesting stuff that made sense to me. Will write it up later -- still good to run 4-5x week, just have to some more prehab stuff more conscientiously.

Edit:

So basically about 8 years ago I totally fucked up my right ankle and it has had way less flexibility than my left since then and I never really did much to remedy that. Unsurprisingly that's caused issues. Surprisingly my right glute is nowadays basically asleep, as far as the physio could tell. I had kind of experinced this when I was lifting more last year, but figured it was a more subtle diff - left glute would get more sore, etc., but soreness could be pretty asymmetrical in lots of places so I never really thoughts much about it.

He had me do some one footed balancing stuff and pointed out something pretty interesting that I would have never noticed. Balance on left foot is obviously better than right, though I had always figured this was just b/c i'm left footed/handed in general. He pointed out to me, though, that when I balance on my left foot my toes are totally relaxed, but that when I balance on my right foot my toes are gripping the floor like mad. Basically because my right calf and glute are weak everything else in the area has to take over to keep stuff in check, and obviously all those little bits and pieces are not as strong/stable/capable of keeping hip-knee-ankle organisation solid, so injury is possible. Plan is simple: glute activiation daily, especially before running, and work frequently on (right) ankle flexibility and calf strength.

coo. curious to see how that works out. can't really go wrong with glute activation tho.

Joe

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Re: warpspeed to the new scenario
« Reply #427 on: March 14, 2018, 06:13:45 am »
+1
14-03-18

Workout

Run -- ~6mi in 53:12

Notes

Really bothers me how my watch gets all messed up on the run to the park on this route, even though it's then totally fine on the return. Otherwise a chill slow run. All feels good and in place. 8mi tmrw?
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #428 on: March 14, 2018, 06:57:15 am »
+1
14-03-18

Workout

Run -- ~6mi in 53:12

Notes

Really bothers me how my watch gets all messed up on the run to the park on this route, even though it's then totally fine on the return. Otherwise a chill slow run. All feels good and in place. 8mi tmrw?

apparently they have GPS spoofing weapons.. one day our runs will fall victim.

and ya that sucks, so weird.

8 mi tmw, nice!!

Joe

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Re: warpspeed to the new scenario
« Reply #429 on: March 15, 2018, 07:41:20 am »
+2
15-03-18

Workout

Run -- 8.40mi in 1:13:23

5.25 easy, 2@HM (7:34, 7:33 [7:19, 7:25 GAP]), rest easy/cooldown

Notes

Runs have been a little crummy recently. Hadn't slept well most of this week until last night, so I'll just chalk it up to that.

I quite like structuring tempo-ish work this way. There's no resting in this workout, it's just run easy for a while, then try to hit that race pace for ~15 mins. Then back to easy running. Feels like a good way to simulate hitting those paces on tired legs (even easy running 5mi is going to tire my legs out a bit).

Ankle feeling decent.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #430 on: March 15, 2018, 08:40:28 pm »
+1
15-03-18

Workout

Run -- 8.40mi in 1:13:23

5.25 easy, 2@HM (7:34, 7:33 [7:19, 7:25 GAP]), rest easy/cooldown

Notes

Runs have been a little crummy recently. Hadn't slept well most of this week until last night, so I'll just chalk it up to that.

that'll do it for sure.

Quote
I quite like structuring tempo-ish work this way. There's no resting in this workout, it's just run easy for a while, then try to hit that race pace for ~15 mins. Then back to easy running. Feels like a good way to simulate hitting those paces on tired legs (even easy running 5mi is going to tire my legs out a bit).

definitely, i've come to love that as well. feels great to throw in tempo in the middle or at the end, then just finish with more light relaxed miles.

i didn't really enjoy tempo until this year.. just hated it before. i've come to really enjoy it now. Love just working on various paces @ a continued effort. Also, love progression runs even more. Progressions are probably my favorite tool now. Again, great to hit X pace, then X-10s, X-20s, X-30s, X-40s, etc.. just feels really interesting .. reminds me of progressing into max effort jumps, very gradually.. lmao! I used to love doing that. trying to hit dunks/jumps in gear 1, gear 2, ..., gear max.

Quote
Ankle feeling decent.

nice!

Joe

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Re: warpspeed to the new scenario
« Reply #431 on: March 16, 2018, 04:41:41 am »
+2
16-03-18

Workout

Run -- 4.15mi in 36:44

Notes

Legs feel fairly fatigued, so this is the sort of day I would usually rest. Filming and travelling all day tmrw for another TV quiz thing so didn't want to stress to fit in a run tmrw so ran today. Felt pretty flat, but turned out to be decent. Cadence was higher than usual and pace was reasonable for the level of effort, so I'm pretty happy with this.

Didn't look at watch until like mile 2.5 or so.
« Last Edit: March 16, 2018, 04:43:12 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #432 on: March 18, 2018, 09:22:55 am »
+2
18-03-18

Workout

Run - 9.45mi in 1:13:09



Notes

That was great. Maintaining that ~7:45 pace was pretty easy. Same sort of pace as that long run a few weeks ago with fast friends, but way lower effort. HR stayed in the mid 160s, with miles 1 and 3 being in the 150s. Obviously went up for mile 9, when I throw down the hammer a little bit. Very pleased that after 8 fairly fast miles I had enough left in my legs to throw down 1 mile at a pace faster than my average pace from my last 5k race. Going to crush my PR this Friday. Going to have no problems with 1hr40m with the half too.

This run was done before breakfast, too.

Just easy runs between now and Friday, and a couple of rest days. Friday I'm gonna do the adarq thing and go for a moderate run after the race, too.

The first ~6 miles of this run were through muddy, snow covered fields, which was great. Low impact time off of pavements, for once, is great, but felt slowed down at times by mud and slippy ice.

Oh, it was freezing again. When I got home my shoelaces had frozen!!!  :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
« Last Edit: March 18, 2018, 04:34:56 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: warpspeed to the new scenario
« Reply #433 on: March 19, 2018, 05:22:13 am »
+2
killing 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

Joe

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Re: warpspeed to the new scenario
« Reply #434 on: March 19, 2018, 07:45:53 am »
+1
19-03-18

Workout

Run -- 6.04mi in 57:24

Notes

Super slow, avg 9:30/mi with one slower than 10:00. Somewhat sore and obvs fatigued from yesterday so no worries. Didn't check my watch during the run and just tried to keep it super chill. HR stayed in the 130s basically the whole time.

It was really cold (1C/33F) and really windy. Didn't realise that it would be windy so didn't have my jacket on. Big mistake, haha!

Ankle/achilles holding up well after yesterday, so this might be the week I go above 30mi.

killing it.

thanks!  :headbang: :highfive:
« Last Edit: March 19, 2018, 07:47:28 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn