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Messages - LBSS

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1486
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 22, 2019, 03:20:39 pm »
absolutely on cue, got sick. headache and nausea coming in waves since sunday afternoon. had cleared up enough by this evening to drag myself out the door but not enough for normal tuesday hard workout. if i feel shipshape tomorrow will do the tempo then.

- run 10.37 km in 54:09

- stretch

1487
Strength, Power, Reactivity, & Speed Discussion / Re: The complete strength training guide by Greg Nuckols
« on: October 21, 2019, 04:16:05 am »
oh man i love greg nuckols, had forgotten about him. thanks for posting this.

1488
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 20, 2019, 07:21:47 am »
I hope you’re right. But given that I’ve got more than a month until my target race, gonna push for a few weeks anyway just in case. And then who knows? Maybe clear 20:00 but more than five seconds. That’s be nice.

1489
Progress Journals & Experimental Routines / Re: Party's Over!
« on: October 19, 2019, 01:32:06 pm »
Quote from: Mutumbo000 on October 19, 2019, 07:01:38 am
I haven't trained for the last couple of days. I went to a wedding today and it would have been easy to slip up with the offer of free beers available but I just drank coke and ate a lot of food instead.

 :highfive:

1490
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 19, 2019, 12:49:13 pm »
ended up going out with some classmates last night and decided not to drag myself to a 9 AM race. wasn't out that late and didn't get drunk. but body was like, don't set an alarm. afternoon solo effort instead. 

- run 2 km; 3km test in 11:37 (3:40, 3:58, 3:59); run 2 km
splits were downhill-downhill/uphill-uphill. second km included a 180 turnaround i.e. full stop. only other time i've done a 3km test was straight-line and net downhill so this is definitely an improvement. sub-20 5k pace on each split. the last km was starting to suck, power going out of legs. had to dig a bit to get under 4:00.

- stretch

lessons:
1. don't go out too fast
2. my hard work needs to be harder. the base is getting there but i doubt i could have held onto sub-4 even for one more km, let alone two. more time in discomfort zone, or more discomfort within the same amount of time. or maybe a mix.
3. new bright orange adios 4's look sharp but are not as comfy out of the box as kinvaras. oh well.

1491
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 17, 2019, 12:47:01 pm »
fair enough, that does not sound like a recipe for saturday morning success. sunday morning's probably out for me since my partner gets back from india at like 7 AM. next time, inshallah.

- run 13.04 km in 1:06:38
middle ~5.5km with joe. really beautiful weather for a run.

- stretch

1492
Basketball / Re: The Basketball Misc Thread
« on: October 16, 2019, 03:51:48 pm »
a bunch of my classmates are chinese and i was talking with two of them about lebron today. apparently the reaction in china to lebron backtracking is super positive (unsurprisingly, perhaps). lebron and the NBA have money to make in china, they don't give a shit about hong kong. one of the few things democrats and republicans can agree on in the US is "china bad!" US nba fans will forget about this in a few weeks or months and meanwhile by bending over backwards to kiss china's ass the NBA is protecting its image in a place that won't forget how it handles this situation.

not saying it's right, just saying.

1493
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 16, 2019, 03:04:53 pm »
Quote from: adarqui on October 15, 2019, 09:27:50 pm
damn nice. lots of quality sessions ever since the move.

yeah, i've been feeling pretty good the last few weeks (knock wood). the shin thing from last week seems to have been nothing. just signed up for a race on 23 november on what's apparently a super flat course. that's the target now. i might do one or two before then as well but without tapering, just to practice racing and push myself in competition a bit. for example was thinking to do one of the local parkruns this saturday (see previous post about taxing the old legs a little extra this weekend).

tonight

- run 10.09 km in 50:24
turned right out the front door rather than left tonight just to try something different. it was really crowded and lots of road crossings so pace was all over the place, but averaged 5:00 and felt absolutely breezy. this route was uphill first then downhill, which is the opposite of when i run down past the olympic park and to the canals, so final 2km were extra quick with no added effort.

EDIT: gukl and joe, y'all wanna do the hackney marshes parkrun on saturday morning?

1494
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 15, 2019, 06:01:11 pm »
- extensive tempo/race pace practice: run 3 km, 2km @ [3:57, 3:55], run 3 km
first race pace km downhill, second one started with a 180-degree turnaround (i.e. a full stop) and was then uphill but still managed a negative split. breathing a bit hard by the end but no lactic buildup, which is good: didn't want to tax legs too much today. plan is to do that on saturday.

- stretch

total time 39:16, total distance 7.99 km (lol).

1495
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 14, 2019, 06:51:36 pm »
SMO-LOV JU-NIOR! SMO-LOV JU-NIOR!

1496
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 14, 2019, 12:24:47 pm »
that was a pretty quick return to 315s!

1497
800m+ Running and/or Conditioning / Re: Eliud Kipchoge will make another attempt at a sub2 marathon
« on: October 14, 2019, 12:17:40 pm »
Quote from: vag on October 14, 2019, 09:40:58 am
Agree to all of the above.
The slippery slope is : how will you ever enjoy the sports marathons when you know they are an inferior... how to call it... 'venue'?
It will still be , say, Mo Farah today, running alone far ahead from the 2nd probably, finishing at 2'08'' or something. You will be watching the exact same thing with Kipchoge, a guy running alone trying to bet his best, but knowing his best can never come close to the 'lab' one,
Imagine the same thing spreading. A perfect conditions 9:3x 100m. Who will sit to watch 10'' races again after that. Competition is great and all, but the real adrenaline spike is when you check the clock to see if they WRed. Where are we going if this is taken away from us?
Not saying it is happening, but yes , worried that this might have been the start of it.
Also all those thoughts don't subtract even the slightest percentage of my owe and admiration of Kipchoge's accomplishment, which goes far beyond a timed running section.

i don't know, i guess i disagree with what's compelling about watching sports. i don't watch sports expecting the WR to be broken every time, i watch to see people at the absolute limit of human ability trying to outdo each other. it's thrilling when records are broken, of course, but a photo finish is just as (maybe even more) exciting IMO. there's no comparison between kipchoge running 1:59 and him setting the WR in a race against other people who are also trying to run as hard as they can and beat him.

1498
800m+ Running and/or Conditioning / Re: Eliud Kipchoge will make another attempt at a sub2 marathon
« on: October 14, 2019, 09:23:53 am »
i don't know about the slippery slope argument. he wasn't doing sports, it was more akin to trying to climb a mountain that no one has ever climbed before, or to give a specific example like alex honnold's free solo ascent of el capitan. there's no competition involved, it's a team with specialized roles behind an athlete, with corporate sponsorship.

the technology involved -- shoes, phalanx of pacers, timing guide projected on the ground -- make it a very different thing than a competitive race. no comparison, really. it's a great athletic achievement but it doesn't have any larger meaning with respect to running. the whole difference between his actual WR and 1:59:40 is the shoes and the pacers/screeners and the flat unidirectional course.

my $0.02.

1499
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 13, 2019, 11:59:53 am »
Flaked yesterday on intensive tempo: errands took longer than expected, my brother called and needed help with something, could have gone out lateish but was hungry and allowed myself to just make dinner and eat. Annoyed at self.

today

- run 14.05 km with fartlek of [60s on/60s off x 10]

- stretch

Door to door with two laps of Victoria Park is almost exactly 14k. Nice..

1500
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 09, 2019, 01:46:26 pm »
last night

- extensive tempo/progression: warm up x 2 km; 3 km in [4:21, 4:12, 4:04]; cool down x 1.5 km
this felt tougher than it ought to have, not sure why.

- stretch

today

- run 11.16 km in 55:34
did not check watch except once, ended up at easy <5:00 pace. nice. very windy around my place, which is up kind of high (for london). once i got into the canals, much less wind.

- stretch

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