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Messages - LBSS

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1021
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 05, 2022, 09:40:51 pm »
- run 33:19, 6.50 km
stung by a bee a bit less than 1 km from home. i am allergic, although i didn't know quite how badly i'd react since it'd been a long time. ended up needing to jab myself with an epipen and then spend four hours in the ER. anaphylaxis is not a pleasant experience, all around. would not recommend.

1022
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 03, 2022, 10:36:27 am »
- run 41:22, 7.52 km
achilles feeling it just a little. no run tomorrow.

1023
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: September 02, 2022, 03:40:33 pm »
Quote from: LoopieMclooperson on September 02, 2022, 09:10:47 am

Still keeping it slow and simple...... Body feels good, and I am slightly motivated so that's a win!

 :highfive:

1024
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 02, 2022, 03:34:59 pm »
- run 26:40, 5.01 km
very satisfying to improvise a route that is that close to a perfectly round distance. achilles was a bit stiff in the morning but felt 100% by lunchtime and throughout this run.

have covered 32.8 km in six runs over the past seven days, per watch. registered for a 5k on 12 november, so i have something to work toward. that's 10 weeks out. plan will be:

1. add mileage conservatively both per-run and weekly, running frequently but not long. i think the long run with gf the other weekend was what irritated my achilles. goal weekly mileage is 55 km.
2. continue goofing off a little with the new weights just to re-accustom myself to using them and add some cross-training.
3. in a couple of weeks, if my achilles is still okay, start doing one day a week of speed, tempo, or hills. if i can make myself get up early enough on wednesdays to run with the group that trains at the high school in my neighborhood, i'll do that.

1025
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 01, 2022, 07:10:55 pm »
- run 30:48, 6.05 km
bit quicker, achilles felt great.

- bench 115 x 5,5

- BB row 115 x 5
whooooa buddy my lats felt that one. did not do a second set.

- deep squat hold 45 x ?
shoulder very tight, also i have nothing weighing down the supports so i decided to just let getting under the bar be enough.

- curls 25s x 5/arm
plates, not DBs

- hollow body hold x 30s

just keeping it loose and improvising for now.

1026
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 01, 2022, 11:59:48 am »
what's up scoob?

1027
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 01, 2022, 06:40:43 am »
yesterday

- run 33:13, 6.28 km
started slow, 5:54 for the first km, and then kicked it up to good target easy run pace (~5:10). achilles felt okay.

- RDL 115 x 10,10
felt a little pump in forearms. not much but lmao grip weak.

- OHP 45 x 10,10

first time using the weights etc. that i bought from my neighbor last weekend.

1028
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 29, 2022, 09:12:44 am »
yesterday

- run 24:59, 4.3 km
very slow, very short, trying to take it easy on achilles. felt good.

also, have started biking around using DC's bike sharing infrastructure. i hadn't really ridden a bike apart from beach cruisers in 20 years, so i'm not a very confident rider, but it's coming and it's been fun so far. and good exercise, a new way to use my legs. rode about 7-8 miles yesterday, including one climb that was pretty gnarly on the super heavy shared bike.

1029
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: August 27, 2022, 08:48:32 pm »
i just picked up a used bench today that has one of those attachments on the end, had not occurred to me to do calf raises with it. will have to give that a try.

1030
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 27, 2022, 08:28:35 pm »
- run 42:18, 7.26 km
not too bad out. gf was lagging a bit so not quick.

1031
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 25, 2022, 07:32:41 pm »
- run 32:21, 5.99 km
verrrry humid. took this nice and easy and obviously short. no achilles discomfort,  :highfive:

1032
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 25, 2022, 09:44:28 am »
tried to run a couple mornings ago but achilles said hello from the jump so i stopped after a half-block. resting and mobility the last few days (foam roller, active stretching, eccentrics) but no running. will try again this afternoon and keep it short even if i feel 100%.

also gf said she's supportive of getting a squat rack and weights for the garage so gonna start looking into that.

1033
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: August 23, 2022, 02:01:35 pm »
how much do you care about the h/m? because if it's more than a date on the calendar then i'd say that's not enough running. maybe replace one of the cardio cross-training things with another easy run.

i'd also say, don't jump right back into 10k's. ease back into it.

and i'd also say, go get it.

1034
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 21, 2022, 01:25:44 pm »
- run 1:09:51, 12.10 km
cooler today but pretty humid. left achilles bothering me just a little, won't run tomorrow.

1035
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 19, 2022, 07:40:34 am »
- run 51:43, 9.88 km
super nice morning, gf took the day off because of period pain so i ran a bit faster (5:14 pace) and in a tighter window (5:03-5:26, depending mainly on prevailing slope)

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