Adarq.org

i was getting trap headaches last year. went to ER at one point, doc prescribed one of these:



made a huge, immediate difference.

- run 10.58 km in 54:19
T+DI 165, just horrendously humid.

- stretch

Quote from: adarqui on August 10, 2020, 08:35:38 am

offer accepted. nuts.

 

woah, congrats dude!

+1!

place looks amazing.

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.

- 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

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

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.

^^^pretty much that, except i'd also add glute activation (e.g. bridges or SL bridges)