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Messages - LBSS

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151
Progress Journals & Experimental Routines / Re: AGC's journal
« on: March 07, 2024, 08:06:31 am »
welcome back! and congrats on the third (and final, lol) kid. my wife and i are starting to try to have our first and i'm trying to pack in some races and other stuff this year before that takes and we've got a little whippersnapper around to take care of.

it is amazing that this place is still going. adarq hasn't signed in since august 2023. as vag once put it, it seems like he's "loved up" and living his dream life on his little farmstead in florida. although, i stopped using instagram and facebook a while ago so i'm not even sure how he's doing. should check in, come to think of it. anyway, huge shoutout to him for letting us keep coming here.

152
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 06, 2024, 04:27:24 pm »
monday

- run ~5.5 km
very easy pace

yesterday

- tempo
-- warm up
-- 5 x 800m @ 5k pace
-- cool down
did not have watch so used wife's, which doesn't have any workouts pre-loaded. so i was just guessing on pace and checking the watch as i went. eventually i'll get some lap estimates from her.

today

- run 34:15, 4.96 km

153
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 04, 2024, 08:19:42 am »
one thing to try, in terms of pushing yourself and also learning better pacing, is to try to hit the intervals with descending times. you want to have a negative split in any race over like a mile, from everything i've read, so it's best to practice that way. instead of 4:55, 5:01, 5:05, try to do 5:05, 5:01, 4:55. or better yet, 5:01, 4:55, 4:51.

154
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 03, 2024, 01:38:25 pm »
- long run 1:34:13, 17.00 km; 5 individual kms at 4:23, 4:16, 4:16, 4:28, 4:15
gonna start using the weekly long run to surge to race pace throughout. started out sore and legs were cooked by the fourth surge, as you can see from the time. rested a little longer before the last one and pushed a bit harder. also it was all downhill.

155
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 02, 2024, 07:20:54 pm »
- hike/scramble x 4 hours, 14.8 km, ~710m/2300 feet of elevation gain over the first 5.5 km.
climbed old rag mountain for the first time since i was a teenager. there's some class 3 scrambling at the top, which was fun. we went with our packs and trekking poles as a kind of warm up climb for the mount washington attempt next weekend.

156
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 01, 2024, 07:14:06 pm »
- run 45:22, 7.32 km

157
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 01, 2024, 10:36:41 am »
signed up for a 5k race on 23 march and a 10k on 14 april. i think one of the problems with my training last summer was a lack of races to practice really pushing myself. the latter is two weeks out from the 10-miler that's my main target race at the moment, so i will not absolutely kill myself in it, but it'll be good to at least shoot for a pace that's under my target 10-mile pace.

the 5k will be a good gauge of how fit i actually am, as well. based on that, i'll see how realistic my imagined target time of <1:10 is for the 10-miler. we'll see if i'm still in sub-20:00 shape.

158
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 01, 2024, 09:04:52 am »
SAID principle, man. gotta stress your body. add distance or add speed or both. pick a race and a goal time that seem slightly out of reach. hell, i had a race and a goal time last year and barely improved from march to september, in large part because i didn't adjust my training enough. (suboptimal conditions did play a role, in fairness to myself.) you know this already, of course. but do it!

159
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 01, 2024, 07:48:21 am »
agree with joe, and also why not try swimming? hard to imagine a better activity to get you moving your shoulders through a big range of motion. also repeating the suggestion of feldenkrais. these people might have suggestions about where you could take a class near yourself: https://www.facebook.com/groups/1469132926443860/. there are lots of free resources online, as well.

160
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 29, 2024, 08:22:30 pm »
- "easy" run 39:14, 7.67 km; km 3 and 5 @ ~10 mile pace (4:22, 4:21)

161
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: February 29, 2024, 09:29:02 am »
happy belated birthday!

162
Progress Journals & Experimental Routines / Re: Raptor's log
« on: February 29, 2024, 09:15:20 am »
after we moved in together my wife started having pain in her neck and getting frozen, where she couldn't turn her head very far to either side. this coincided with her starting to use a big armchair that i inherited as a primary desk, sitting with her body facing forward and the laptop balanced on the left arm of the chair. once she changed her position in the chair so that she is facing the arm with her legs tucked under, the neck pain went away.

also, i get tension headaches from time to time, which are referred pain from my upper back when i'm stressed out by something. i don't notice the extra tension in my back but it is obviously there, i end up with big knots. moving my shoulders, thoracic spine, and neck through their full range of motion - carefully, as in through feldenkrais - helps a lot. e.g., https://nickellson.com.au/2020/04/06/feldenkrais-shoulder-spine-integrator/.

point is, sounds like it might be good to find a different position for your racing game, and spend some time moving your shoulders deliberately.

163
Progress Journals & Experimental Routines / Re: Raptor's log
« on: February 28, 2024, 07:22:37 am »
damn man that sounds terrifying, thanks for sharing. maybe try coming clean with the neurologist about this part, if you haven't already: 

Quote
don't have much hope - the problem is complex, with a lot of details, and these people are there to just make an opinion in 15 minutes and come up with something and most of the time they don't care, they simply say "you're imagining, it's a psychiatric thing" etc. It's been going on for two years, already, and I don't even know its nature, its ethiology - is it nervous? Is it mental? Is it exhaustion? Is it circulatory? I even went as far to assume that the vaccine might be involved, as there is a lack of explanation for these weird symptoms.

just throw it on the doc as a challenge? like, "you gonna be one of these 15 minute assholes or you gonna try to help me?" idk, hope it goes well tomorrow, good luck.

164
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 27, 2024, 07:17:40 pm »
- 10k pace repeats
-- warm up
-- 5 x 1 km (4:11, 4:09, 4:11, 4:11, 4:06)
-- cool down
legs felt heavy.

165
Progress Journals & Experimental Routines / Re: Raptor's log
« on: February 26, 2024, 04:50:22 pm »
have you been to the doctor?

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