1411
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 29, 2020, 12:16:22 pm »
yep pace goals gotta change when it's hot and (especially) humid.
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1412
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 29, 2020, 09:26:53 am »
was feeling run down on saturday after all the poor sleep so i decided to give myself the weekend off from running. back to normal schedule this week. it's gonna be hot.
morning
- push up x 27,28,25
afternoon
- pull up x 10,7,5,4,3
90s rests
morning
- push up x 27,28,25
afternoon
- pull up x 10,7,5,4,3
90s rests
1413
Strength, Power, Reactivity, & Speed Discussion / Re: Measurements
« on: June 26, 2020, 03:09:01 pm »
just re-took these out of curiosity, because i'm starting the anderson pull up thing and kind of hoping i'll actually add a little mass to my upper body. needed to retake the baseline. somewhat incredibly, i'm almost exactly where i was 10 years ago.
chest: 42.5
forearm: didn't measure
biceps: 14
waist: 30.5
thigh: 23
hips: 37 (i thought my ass had gotten smaller)
calf: 15.5
neck: 15
i guess probably a lot of 33-year-olds would be glad to have the same measurements they had at 23. anyway just thought that was funny. my weight has fluctuated by ~20 pounds in that time but i'm right back to where i was. gonna make dessert a more regular thing and see what happens.
chest: 42.5
forearm: didn't measure
biceps: 14
waist: 30.5
thigh: 23
hips: 37 (i thought my ass had gotten smaller)
calf: 15.5
neck: 15
i guess probably a lot of 33-year-olds would be glad to have the same measurements they had at 23. anyway just thought that was funny. my weight has fluctuated by ~20 pounds in that time but i'm right back to where i was. gonna make dessert a more regular thing and see what happens.
1414
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: June 26, 2020, 11:20:17 am »
^^^ hell yeah.
<a href="http://www.youtube.com/watch?v=HAfFfqiYLp0" target="_blank">http://www.youtube.com/watch?v=HAfFfqiYLp0</a>
not sure why it popped into my head today.
not sure why it popped into my head today.
1415
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 26, 2020, 10:37:35 am »
morning
- push up x 30,27,26
afternoon
- pull up x 9+5+4+3+3
i've been having trouble getting to sleep the last few nights. not sure why.
- push up x 30,27,26
afternoon
- pull up x 9+5+4+3+3
i've been having trouble getting to sleep the last few nights. not sure why.
1416
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 26, 2020, 09:29:04 am »you should get this:
i love having tattoos but i'm glad i waited so long to start getting them (was 29 when i got my first one). i think i'll go in for my third once covid calms down here. thought about getting it in london but the thing i want to get is super tied to where i grew up so seems more appropriate to get it done here.
What was your first one and what are you planning to get?
first one is on the inside of my left bicep: a representation of the folds in a paper airplane i learned to make in preschool. looks like an origami diagram, but rectangular. it's a reminder to play and be imaginative and open-minded, and to revere good teachers like the guy who taught me that particular way of making airplanes. second one is on my left ankle: five interlocking circles (around one axis, not like the olympic rings), which my brother and parents all got after my youngest brother died a couple years ago. it commemorates him and the fact that our family of five is no longer intact except in ourselves. both pretty simple geometric designs.
the third is going to be a cross-section of the bedrock underneath the neighborhood where i grew up and am sitting right now. it'll be based on one i found by the maryland geological survey, just grayscale/fine-line rather than colored.* only thing that's holding me back right now, other than covid, is deciding where to put it. it's between wrapping it around my right thigh, right-side ribs, or right bicep/forearm.
*https://ngmdb.usgs.gov/Prodesc/proddesc_277.htm (the second drawing down in the middle, the one that looks like a bar. if you zoom in, you'll see georgia ave and piney branch rd: i grew up right in between those two.)
1417
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 25, 2020, 10:15:01 pm »i've been thinking of shirtless runs but, kinda can't do it in this forest. mosquitos/horse flies. shirtless feels so much better tho in the heat. that wind/air flow really cools you down. shirtless racing would be good.
it's surprisingly un-buggy here. i might have gotten one mosquito bite in the 2+ weeks i've been back. and that's including eating lunch and/or dinner outside most days.
1418
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 25, 2020, 09:29:28 am »
you should get this: 
i love having tattoos but i'm glad i waited so long to start getting them (was 29 when i got my first one). i think i'll go in for my third once covid calms down here. thought about getting it in london but the thing i want to get is super tied to where i grew up so seems more appropriate to get it done here.
i love having tattoos but i'm glad i waited so long to start getting them (was 29 when i got my first one). i think i'll go in for my third once covid calms down here. thought about getting it in london but the thing i want to get is super tied to where i grew up so seems more appropriate to get it done here.
1419
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 25, 2020, 08:14:11 am »
morning
- push up x 25,22,22
afternoon
- pull up 20 x 2, 60s rests
supposed to find out how many "training sets" you can do. the PDF suggests training sets for someone who can do 11-12 pull ups might be between 1-3. so i went with 2, got to 20 sets, and got bored. will do sets of 3 next week and, as the PDF suggests, if i get more than 9 sets will add again the following week.
- run 10.05 km in 49:36
legs tired
- walk x ~1:20
met up with a buddy and walked through the park. as we got back to our cars it had started to drizzle and literally within seconds of getting behind the wheel -- i hadn't even put the car in gear yet -- the heavens opened and it rained like absolute gangbusters. flawless timing.
i've been doing a lot of extra calf stretching throughout the day. seems to be helping.
- push up x 25,22,22
afternoon
- pull up 20 x 2, 60s rests
supposed to find out how many "training sets" you can do. the PDF suggests training sets for someone who can do 11-12 pull ups might be between 1-3. so i went with 2, got to 20 sets, and got bored. will do sets of 3 next week and, as the PDF suggests, if i get more than 9 sets will add again the following week.
- run 10.05 km in 49:36
legs tired
- walk x ~1:20
met up with a buddy and walked through the park. as we got back to our cars it had started to drizzle and literally within seconds of getting behind the wheel -- i hadn't even put the car in gear yet -- the heavens opened and it rained like absolute gangbusters. flawless timing.
i've been doing a lot of extra calf stretching throughout the day. seems to be helping.
1420
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 24, 2020, 08:37:40 pm »
morning
- push up x 27,25,15
longish rest between first and second sets
afternoon
- run 10.01 km in 49:08
dew point 59F/15C today, much lower than yesterday, although temp is similar (mid-80s/~30). but the route i ran today has two burly hills, so average pace was the same. i don't really trust my watch's elevation gauge, but fwiw it tells me the second hill is 72m of continuous gain over 1.2 km, including 32m over the last 280m. an 11% grade is pretty dang steep.
- stretch
- circuit x 2
-- SL squat x 10/leg
-- back scale x 10/leg
- pull up x 2,2,2; close grip chin up x 2,2,2; wide grip pull up x 2,2,2
- push up x 27,25,15
longish rest between first and second sets
afternoon
- run 10.01 km in 49:08
dew point 59F/15C today, much lower than yesterday, although temp is similar (mid-80s/~30). but the route i ran today has two burly hills, so average pace was the same. i don't really trust my watch's elevation gauge, but fwiw it tells me the second hill is 72m of continuous gain over 1.2 km, including 32m over the last 280m. an 11% grade is pretty dang steep.
- stretch
- circuit x 2
-- SL squat x 10/leg
-- back scale x 10/leg
- pull up x 2,2,2; close grip chin up x 2,2,2; wide grip pull up x 2,2,2
1421
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 23, 2020, 03:31:14 pm »
oh yeah, one more update: i don't have covid.
1422
800m+ Running and/or Conditioning / Re: Great "full race" footage
« on: June 23, 2020, 09:19:45 am »
35-year-old woman knocks a minute off her college 5k PR, hits olympic standard. props.
<a href="http://www.youtube.com/watch?v=u5AWzeu9Dfg" target="_blank">http://www.youtube.com/watch?v=u5AWzeu9Dfg</a>
1423
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 23, 2020, 08:03:37 am »
morning
- push up x 22,15,19
less rest than yesterday between sets. i think i prefer more rest, more reps, but i'll keep messing with it.
midday
- run 10.0 km in 49:12
dew point 68F/20C. per the chart i posted in the heat/humidity thread, that should lead to a 3-5% drop-off in performance. averaged 4:55, although allowing myself to breathe a little harder than i typically do for ~10 km runs (three-in-three-out some of the time, instead of steady four-), which translates to an expected ideal-conditions pace of 4:39-4:45, which seems about right.
- stretch
this course (i've started calling it the "missouri avenue loop" to myself) has ~70m of elevation gain but it's rolling the whole way rather than a couple of long steep stretches.
also, ran without a shirt for the first time in ages. a good call. i think i'll start doing that whenever the temp is over 85 or so.
afternoon
- pull up pyramid x 1+2+3+4+5+3+3
+ is 10s per rep of the previous set
- stretch chest, shoulders, arms
- push up x 22,15,19
less rest than yesterday between sets. i think i prefer more rest, more reps, but i'll keep messing with it.
midday
- run 10.0 km in 49:12
dew point 68F/20C. per the chart i posted in the heat/humidity thread, that should lead to a 3-5% drop-off in performance. averaged 4:55, although allowing myself to breathe a little harder than i typically do for ~10 km runs (three-in-three-out some of the time, instead of steady four-), which translates to an expected ideal-conditions pace of 4:39-4:45, which seems about right.
- stretch
this course (i've started calling it the "missouri avenue loop" to myself) has ~70m of elevation gain but it's rolling the whole way rather than a couple of long steep stretches.
also, ran without a shirt for the first time in ages. a good call. i think i'll start doing that whenever the temp is over 85 or so.
afternoon
- pull up pyramid x 1+2+3+4+5+3+3
+ is 10s per rep of the previous set
- stretch chest, shoulders, arms
1424
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 22, 2020, 11:41:49 am »
morning
- push up x 25,23,23
evening
exercise with the parentals. (they did different upper body stuff, i guided. kept it light for day 1.)
- GMB standing warm up
- SL squat x 5/leg
- back scale x 5/leg
- pull up x 11,7,3,3,5
extra rest after fourth set to help my dad do push ups.
- push up x 25,23,23
evening
exercise with the parentals. (they did different upper body stuff, i guided. kept it light for day 1.)
- GMB standing warm up
- SL squat x 5/leg
- back scale x 5/leg
- pull up x 11,7,3,3,5
extra rest after fourth set to help my dad do push ups.
1425
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 21, 2020, 08:10:16 pm »
- run 16.11 km in 1:26:19
absolutely hit the wall on the back half. very humid. overall average 5:21, which is slow but not terrible, but there were a couple splits around 5:50. woof.
legs shot.
absolutely hit the wall on the back half. very humid. overall average 5:21, which is slow but not terrible, but there were a couple splits around 5:50. woof.
legs shot.