1036
Progress Journals & Experimental Routines / Re: Party's Over!
« on: August 11, 2020, 02:13:11 pm »
semi-retiring from rugby because of recurrent injuries, taking up a possibly even more violent sport as a replacement... 
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1037
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 10, 2020, 08:41:53 pm »offer accepted. nuts.
woah, congrats dude!
+1!
place looks amazing.
1038
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 10, 2020, 02:54:36 pm »
yeah whenever in my mind i mock you (and other brits) for complaining about temperatures that wouldn't even register as hot in a DC summer, i remind myself that we have A/C and y'all don't.
i give it a few years before home A/C is widespread over there. it uses a shitload of electricity but when the alternative is for it to be 30 degrees inside...yeah. thanks climate change!
i give it a few years before home A/C is widespread over there. it uses a shitload of electricity but when the alternative is for it to be 30 degrees inside...yeah. thanks climate change!
1039
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 09, 2020, 08:00:13 pm »
saturday
- warm up x 1 km; intervals 400m/100m jogging rest in [1:34, 1:40, 1:39, 1:39, 1:40, 1:37, 1:39, 1:41, 1:40, 1:30]; cool down x 1 km
intervals were at fast tempo pace (i.e. 90-95% of race pace), adjusted a bit for the T+DI. not too challenging. makes a big difference for it to be overcast and under 90/32 degrees, even when it's still so humid.
- stretch
sunday
- run 18.18 in 1:41:36
T+DI 158, so humid. good light long run, though, tired but not wiped at the end. feet soaked with sweat, was squelching a bit the last 4-5 km.
- stretch
mapmyrun weeks are monday-sunday; i ran 58.8 km in that span. near weekly PR territory, can never remember if i've ever actually hit 60 km in a week before.
- warm up x 1 km; intervals 400m/100m jogging rest in [1:34, 1:40, 1:39, 1:39, 1:40, 1:37, 1:39, 1:41, 1:40, 1:30]; cool down x 1 km
intervals were at fast tempo pace (i.e. 90-95% of race pace), adjusted a bit for the T+DI. not too challenging. makes a big difference for it to be overcast and under 90/32 degrees, even when it's still so humid.
- stretch
sunday
- run 18.18 in 1:41:36
T+DI 158, so humid. good light long run, though, tired but not wiped at the end. feet soaked with sweat, was squelching a bit the last 4-5 km.
- stretch
mapmyrun weeks are monday-sunday; i ran 58.8 km in that span. near weekly PR territory, can never remember if i've ever actually hit 60 km in a week before.
1040
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 06, 2020, 05:07:46 pm »
- run 11.03 km in 54:55
noice. T+DI 156, snuck in under 5:00 pace with a little kick over the last 500m, accelerating to a peak of 3:41.
- stretch
noice. T+DI 156, snuck in under 5:00 pace with a little kick over the last 500m, accelerating to a peak of 3:41.
- stretch
1041
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 05, 2020, 05:52:52 pm »
- run 12.03 km in 1:00:29
T+DI 156, 5:02 pace without dying too much on the climbs in the final 2 km. very steady, good stuff.
- stretch
T+DI 156, 5:02 pace without dying too much on the climbs in the final 2 km. very steady, good stuff.
- stretch
1042
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 04, 2020, 12:52:10 pm »
yeah and the weather guy was saying on the news last night that because the water up the coast is so much warmer than historically, they're not losing as much power as they go. bad news.
1043
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 04, 2020, 09:08:41 am »
tropical storm isaias is in town, no running today.
not sure why i skipped sunday :-/
UPDATE: rain cleared up around 11 AM so i threw my shoes on and took off before the rain comes back this afternoon.
- run 10.58 km in 51:38
T+DI 141, still extremely humid but temp down 20 degrees F after the heavy rain. consequently, my first sub-50 min 10k since...june? felt so amazing, i actually started laughing to myself at one point. 4:53 average pace and came home under 5:00 so it was pretty well balanced as well.
- stretch
not sure why i skipped sunday :-/
UPDATE: rain cleared up around 11 AM so i threw my shoes on and took off before the rain comes back this afternoon.
- run 10.58 km in 51:38
T+DI 141, still extremely humid but temp down 20 degrees F after the heavy rain. consequently, my first sub-50 min 10k since...june? felt so amazing, i actually started laughing to myself at one point. 4:53 average pace and came home under 5:00 so it was pretty well balanced as well.
- stretch
1044
Strength, Power, Reactivity, & Speed Discussion / Re: Pre Testing Warm ups
« on: August 03, 2020, 03:33:35 pm »
no difference.
1045
Strength, Power, Reactivity, & Speed Discussion / Re: Pre Testing Warm ups
« on: August 01, 2020, 05:18:09 pm »
i tried using squats to stimulate myself for jumping but it didn't seem to have an effect and took a lot of time. starting with a few max effort SVJs and then progressively increasing effort on jumps did the trick better than anything. that's for jumps.
for squats i wouldn't even do a walk-out like coolcolj suggested, although it's not a bad idea. i'd just warm up normally until i got close-ish to my goal single, and then do a few progressively heavier singles until i got to the target. so like: bar x 10, 60 x 5, 100 x 3, 120 x 2, 140 x 1, 150 x 1, goal weight: 160 x 1. lots of visualization along the way, while resting, and if it was a true max then i'd hype myself up before the goal weight by slapping my legs and cursing a lot and kind of quietly yelling at myself, if that makes sense.
for sprints, dunno. i was never very good at them.
for squats i wouldn't even do a walk-out like coolcolj suggested, although it's not a bad idea. i'd just warm up normally until i got close-ish to my goal single, and then do a few progressively heavier singles until i got to the target. so like: bar x 10, 60 x 5, 100 x 3, 120 x 2, 140 x 1, 150 x 1, goal weight: 160 x 1. lots of visualization along the way, while resting, and if it was a true max then i'd hype myself up before the goal weight by slapping my legs and cursing a lot and kind of quietly yelling at myself, if that makes sense.
for sprints, dunno. i was never very good at them.
1046
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 01, 2020, 12:07:58 pm »
- warm up x 2 km; extensive tempo x 3 km [4:22, 4:33, 4:15]; cool down x 2.1 km
T+DI 156, not as hot but extremely humid. average pace on the tempo was 4:23, which translates to about 4:10, which is about right for long tempo. was breathing a bit hard by the end but not too hard. happy with the negative split, especially as it was a downhill-uphill course.
- stretch
T+DI 156, not as hot but extremely humid. average pace on the tempo was 4:23, which translates to about 4:10, which is about right for long tempo. was breathing a bit hard by the end but not too hard. happy with the negative split, especially as it was a downhill-uphill course.
- stretch
1047
Strength, Power, Reactivity, & Speed Discussion / Re: Pre Testing Warm ups
« on: August 01, 2020, 10:39:32 am »
^^^pretty much that, except i'd also add glute activation (e.g. bridges or SL bridges)
1048
Progress Journals & Experimental Routines / Re: New year new me
« on: July 31, 2020, 11:55:49 am »
have you done a post-test of your maxes?
1049
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 30, 2020, 01:44:18 pm »
- run 10.0 km in 53:01
T+DI 162. pace average 5:18, which is a bit slow, but it was actually fine/normal until i ran 6:00 for the last km. straight uphill, no shade, struggled. ended up walking the last couple hundred meters home.
- stretch
at the doctor on tuesday i weighed in at 167.5, clothed. was 158 naked just now post-run. my elbow is still fucked but i need to start doing strength work again.
T+DI 162. pace average 5:18, which is a bit slow, but it was actually fine/normal until i ran 6:00 for the last km. straight uphill, no shade, struggled. ended up walking the last couple hundred meters home.
- stretch
at the doctor on tuesday i weighed in at 167.5, clothed. was 158 naked just now post-run. my elbow is still fucked but i need to start doing strength work again.
1050
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 29, 2020, 01:40:21 pm »
- run 10.58 km in 55:00
T+DI 154, 5:12 pace is pretty okay for an average but splits were really bad: 4:59-5:07 on the first half and 5:19-5:26 on the back half. the takoma park-missouri avenue loop is slightly down-up but that still means i went out a little too quick given the conditions. also, IT band was super tight for the first two km, kinda weird. might be because i spent 20-30 minutes this morning draining my parents' washing machine through the tiny emergency valve next to the floor. uncomfortable.
- stretch
T+DI 154, 5:12 pace is pretty okay for an average but splits were really bad: 4:59-5:07 on the first half and 5:19-5:26 on the back half. the takoma park-missouri avenue loop is slightly down-up but that still means i went out a little too quick given the conditions. also, IT band was super tight for the first two km, kinda weird. might be because i spent 20-30 minutes this morning draining my parents' washing machine through the tiny emergency valve next to the floor. uncomfortable.
- stretch