1111
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: June 20, 2020, 03:53:25 pm »
but
be.
careful.
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but
be.
careful.
1112
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 19, 2020, 11:18:11 am »
starting anderson pull-up program. push up sets in the morning (doing technical failure rather than actual failure, at least to start with), and pull ups in the afternoon. today is the last day of quarantine, hurray.
- push up x 26,23,20
- pull up x 10,7,2,1,1
lololololololololololololololololololololololololololololololol. i rushed the last few sets a bit but...yikes.
- push up x 26,23,20
- pull up x 10,7,2,1,1
lololololololololololololololololololololololololololololololol. i rushed the last few sets a bit but...yikes.
1113
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 18, 2020, 06:41:02 pm »
- run 10.01 km in 48:46
legs tired, bit of tightness in left soleus. last ~2 km were a bit tough; km 8 is all uphill and km 9 has a pretty steep (~7% grade) 400m section. still managed to come in at the same pace i went out and averaged 4:52.
- stretch
calves quite tight
i think i've been a little dehydrated. need to make sure i'm drinking enough to make up for the big jump in heat and humidity.
legs tired, bit of tightness in left soleus. last ~2 km were a bit tough; km 8 is all uphill and km 9 has a pretty steep (~7% grade) 400m section. still managed to come in at the same pace i went out and averaged 4:52.
- stretch
calves quite tight
i think i've been a little dehydrated. need to make sure i'm drinking enough to make up for the big jump in heat and humidity.
1114
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 17, 2020, 01:22:27 pm »
she was thinking, "how hard can it be?" lol. and yeah i'm not really worried about my dad getting skinny-fat -- although with my mom that's a little more of a worry. just getting so skinny that he can't recover if he stumbles, you know? lot of single-leg work coming. clock lunges, that kind of thing.
- run 10.01 km in 47:04
ended up flying down some of the long downhills in the middle and keeping my promise to put a little more effort into the uphills. so this was comparable to a london 10k but with twice as much elevation gain. good.
- stretch
- run 10.01 km in 47:04
ended up flying down some of the long downhills in the middle and keeping my promise to put a little more effort into the uphills. so this was comparable to a london 10k but with twice as much elevation gain. good.
- stretch
1115
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 16, 2020, 11:54:55 am »
- run 11.0 km in 54:01
ran downstream away from my house rather than upstream so splits were positive, especially km 8-9 and 11, all of which included steep uphills. still averaged 4:55, which i'm happy with. much nicer temp today and it was overcast as well.
- stretch
testing out courses here to find what works. i think i'll probably bias more in the direction i ran on sunday, which has a climb toward the end but is uphill-downhill in the middle, and the run i did last thursday that avoided both of the major nearby creeks and therefore the valley descents and climbs. but it can't hurt to do ones like today's once a week or so, to build that strenf. next time i do it i'll try to run a little harder on the steep climbs.
ran downstream away from my house rather than upstream so splits were positive, especially km 8-9 and 11, all of which included steep uphills. still averaged 4:55, which i'm happy with. much nicer temp today and it was overcast as well.
- stretch
testing out courses here to find what works. i think i'll probably bias more in the direction i ran on sunday, which has a climb toward the end but is uphill-downhill in the middle, and the run i did last thursday that avoided both of the major nearby creeks and therefore the valley descents and climbs. but it can't hurt to do ones like today's once a week or so, to build that strenf. next time i do it i'll try to run a little harder on the steep climbs.
1116
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 16, 2020, 09:13:27 am »- tennis with dad x 40 mins
awesome! haven't seen that in a while.
it's been a while! since last summer. hoping to make it a regular thing, maybe a few times a week. a little cross-training never hurts and we play at such a chill pace that i doubt it'd interfere with running at all.
on a related note, my dad has inexplicably lost ten pounds in recent months. he only weighs 145 now. he's otherwise apparently quite healthy, but he doesn't like being even skinnier than he's used to. gonna start doing some more workouts with him and my mom, they're both concerned about strength and muscle mass. i've been meaning to get going on the same, maybe we can keep each other accountable.
also i won $20 off my mom yesterday because i bet her she couldn't do a single pull up or chin up and she was very confident that she could. easiest $20 i ever made.
(btw adarq we need the crying-laughing emoji on here...)
1117
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 15, 2020, 06:29:36 pm »
morning
- tennis with dad x 40 mins
hilariously rusty. we had a few good rallies but it was mostly a mess on both sides.
afternoon
- pull up x 5,7; chin up x 5
- push up x 17
- stretch
just to get the ball rolling again on strenf work. my mom ordered a pull up bar online and i installed it this afternoon.
- tennis with dad x 40 mins
hilariously rusty. we had a few good rallies but it was mostly a mess on both sides.
afternoon
- pull up x 5,7; chin up x 5
- push up x 17
- stretch
just to get the ball rolling again on strenf work. my mom ordered a pull up bar online and i installed it this afternoon.
1118
800m+ Running and/or Conditioning / Re: running and heat/humidity
« on: June 15, 2020, 06:27:46 pm »
apparently tacking on a session in a dry sauna after a bout of exercise can serve the purpose, yeah.
1119
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 14, 2020, 01:05:03 pm »
- run 16.13 km (10.0 miles) in 1:23:34
great route, long uphill toward the end but not so catastrophically steep as some of the other options around, and most very shady. 5:11 pace very good for a deliberately relaxed run. beautiful day.
- stretch
great route, long uphill toward the end but not so catastrophically steep as some of the other options around, and most very shady. 5:11 pace very good for a deliberately relaxed run. beautiful day.
- stretch
1120
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 13, 2020, 11:19:05 am »
yeah that makes sense. i'm not worried about it, per se, just struck by how strong the effect was. heat adaptation might even be better for cardio fitness than altitude, so with any luck running slower this summer will help me get faster come fall.
the tests are available to everyone in my state, although there are only two locations each open twice a week for four hours. if you're asymptomatic and have no doctor or insurance (my case), it's the only option for testing. there are lots of places to get tested if you have a doctor's note.
the tests are available to everyone in my state, although there are only two locations each open twice a week for four hours. if you're asymptomatic and have no doctor or insurance (my case), it's the only option for testing. there are lots of places to get tested if you have a doctor's note.
1121
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 12, 2020, 10:06:43 am »
got tested this morning, results in 3-5 days. i doubt i've been infected but it'll be interesting to find out.
1122
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 11, 2020, 05:50:19 pm »
- run 9.71 km in 49:48
same temp as yesterday but less humid and light breeze. also this route only had 65m of elevation gain, more than i'm used to but a damn sight less than yesterday. as a result, lower average pace (5:08) and more even splits.
- stretch
i'm gonna lean into the heat training this summer, with the expectation of adapting and then reaping the rewards this fall as and when races begin. or solo time trials if that's what it comes down to.
same temp as yesterday but less humid and light breeze. also this route only had 65m of elevation gain, more than i'm used to but a damn sight less than yesterday. as a result, lower average pace (5:08) and more even splits.
- stretch
i'm gonna lean into the heat training this summer, with the expectation of adapting and then reaping the rewards this fall as and when races begin. or solo time trials if that's what it comes down to.
1123
800m+ Running and/or Conditioning / Re: running and heat/humidity
« on: June 11, 2020, 03:26:31 pm »
interest in this topic renewed after returning to the swamp.
very detailed and well-referenced article: https://www.irunfar.com/2018/06/handle-the-heat-heat-acclimation-for-endurance-running.html
very detailed and well-referenced article: https://www.irunfar.com/2018/06/handle-the-heat-heat-acclimation-for-endurance-running.html
1124
Progress Journals & Experimental Routines / Re: New year new me
« on: June 10, 2020, 07:39:08 pm »1125
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 10, 2020, 10:50:28 am »
didn't end up running last night. body felt woozy-hungry, hormones all off w/r/t meal timing and i generally like to force myself through that discomfort in order to get over jet lag more quickly. but meant i didn't feel up to running. whatever.
this morning
- run 9.02 km in 48:50; walk/run 1.29 km in 10:07
holy shit. it's not even that hot: 82/28, but 71% humidity. humbling. gonna have to completely recalibrate my sense of my own fitness. pace started off normal, although i told myself i should take it easy, but last two km averaged 6:01 and i was struggling. doesn't help that it was downhill out and uphill back, with 99m of elevation gain, which is triple what i'm used to.
this morning
- run 9.02 km in 48:50; walk/run 1.29 km in 10:07
holy shit. it's not even that hot: 82/28, but 71% humidity. humbling. gonna have to completely recalibrate my sense of my own fitness. pace started off normal, although i told myself i should take it easy, but last two km averaged 6:01 and i was struggling. doesn't help that it was downhill out and uphill back, with 99m of elevation gain, which is triple what i'm used to.