1546
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1547
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 02, 2020, 03:02:18 pm »
- run 7.07 km in 35:54
forced myself to run slower, averaged 5:05 pace. good discipline. foot fine.
- stretch
- GMB torso/shoulder/wrist warm up
- pull up x 4,4,4,3,8
- push up x 14,14,10,10,16
each week the rx is for 60s rests on day 1, 90s on day 2, and 120s on day 3. i didn't follow that last week but will from now on. this was a 60s rest day, hence the lower number for the last set.
forced myself to run slower, averaged 5:05 pace. good discipline. foot fine.
- stretch
- GMB torso/shoulder/wrist warm up
- pull up x 4,4,4,3,8
- push up x 14,14,10,10,16
each week the rx is for 60s rests on day 1, 90s on day 2, and 120s on day 3. i didn't follow that last week but will from now on. this was a 60s rest day, hence the lower number for the last set.
1548
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 31, 2020, 05:06:18 pm »
we've been waking up super early too, because our room faces east-ish and daylight savings makes the sun so bright way too early. it got markedly better for me after the clocks changed a couple days ago.
1549
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 31, 2020, 02:10:40 pm »
- run 7.46 km in 35:52
4:48 including little not-quite extensive tempo stretches in km 5 (4:36) and 7+ (4:32). foot felt 100%, hurray. still resting tomorrow. knees a little achey post-run.
4:48 including little not-quite extensive tempo stretches in km 5 (4:36) and 7+ (4:32). foot felt 100%, hurray. still resting tomorrow. knees a little achey post-run.
1550
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 30, 2020, 01:44:03 pm »
- GMB warm up
- push up x 15,11,9,9,22
- pull up x 4,3,3,4,5
- scales front and back x 6,6,6
- push up x 15,11,9,9,22
- pull up x 4,3,3,4,5
- scales front and back x 6,6,6
1551
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 29, 2020, 02:42:48 pm »
- run 4.29 km in 19:55
too fast (4:38 average including a sub-race-pace kick over the last 3-400m), almost like extensive tempo except it didn't feel hard. arch of right foot present at beginning of run but just that, and it went away.
- stretch
too fast (4:38 average including a sub-race-pace kick over the last 3-400m), almost like extensive tempo except it didn't feel hard. arch of right foot present at beginning of run but just that, and it went away.
- stretch
1552
Progress Journals & Experimental Routines / Re: Party's Over!
« on: March 29, 2020, 05:07:01 am »
why not start with something like couch to 5k, where you intersperse walking with jogging at first?
also, dry needling is wild. my n=1 is that it is extremely effective at resolving referred pain. wish i'd thought of it last fall when i was getting those posture headaches (like i did the other day). something to seek out whenever the lockdown is over. no idea how it'd work for something as severe as what you have, or why the PT thinks it'd help fix your achilles, but i guess he's prescribing it for a reason.
also, dry needling is wild. my n=1 is that it is extremely effective at resolving referred pain. wish i'd thought of it last fall when i was getting those posture headaches (like i did the other day). something to seek out whenever the lockdown is over. no idea how it'd work for something as severe as what you have, or why the PT thinks it'd help fix your achilles, but i guess he's prescribing it for a reason.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 29, 2020, 04:21:44 am »
i may be catastrophizing because of the stress caused by isolation. but we are on the ropes.
1554
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 28, 2020, 01:48:48 pm »
- walk 6.48 km in 1:04:06
windy but not unpleasant.
compounding covid-19 isolation and stress, my relationship appears to be in the process of ending.
windy but not unpleasant.
compounding covid-19 isolation and stress, my relationship appears to be in the process of ending.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 27, 2020, 10:20:05 am »
- run 7.07 km in 34:54
perfect pace average, although i was all over the place given the stiff wind.
- GMB warm up + foot mobilization
- push up x 10,12,8,8,22
- pull up x 4,3,2,4,5
- GMB shoulder stretches
perfect pace average, although i was all over the place given the stiff wind.
- GMB warm up + foot mobilization
- push up x 10,12,8,8,22
- pull up x 4,3,2,4,5
- GMB shoulder stretches
1556
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 27, 2020, 05:14:33 am »
had a headache all day yesterday that became severe in the mid-afternoon. spent a while lying down, took some ibuprofen, just kept getting worse. finally i got up and shaved and it went away just like that. note to self: next time you get a bad headache, try hot water on your face.
i feel great today, will run and do push ups (and maybe pull-ups, depending on if i can get the bar set up).
i feel great today, will run and do push ups (and maybe pull-ups, depending on if i can get the bar set up).
1557
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 25, 2020, 03:05:03 pm »
- walk 5.44 km in 53:19
- GMB warm up
- GMB foot routine
- push ups x 10,12,7,7,21
trying 100 pushup challenge on for size. let's see if i actually stick with it this time. meant to start 20 pull up challenge too but my pull up bar turns out to be broken. i think i fixed it but i'll wait for the glue to set before i put it up.
- GMB warm up
- GMB foot routine
- push ups x 10,12,7,7,21
trying 100 pushup challenge on for size. let's see if i actually stick with it this time. meant to start 20 pull up challenge too but my pull up bar turns out to be broken. i think i fixed it but i'll wait for the glue to set before i put it up.
1558
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 24, 2020, 03:03:49 pm »
yesterday
- GMB floor 1.1
eh, i don't think i want to start this all over again, either.
today
- run 6.1 km in 28:48
tried to keep it relaxed, still ended up at 4:43 pace. that is a few hairs fast but i hadn't run in two weeks (!!!) so it makes sense that my legs were ready to go. right foot felt a little weird at the beginning but not the arch really so that's a good sign. still, no run tomorrow and i'll keep the distances very modest for a while.
- stretch
- GMB floor 1.1
eh, i don't think i want to start this all over again, either.
today
- run 6.1 km in 28:48
tried to keep it relaxed, still ended up at 4:43 pace. that is a few hairs fast but i hadn't run in two weeks (!!!) so it makes sense that my legs were ready to go. right foot felt a little weird at the beginning but not the arch really so that's a good sign. still, no run tomorrow and i'll keep the distances very modest for a while.
- stretch
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 22, 2020, 10:31:10 am »
yes, exactly.
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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 21, 2020, 01:12:12 pm »
is australia a month behind the rest of the world? or are you for some reason logging with a month-long lag? 
(you're writing dates with "2" in the months position)
(you're writing dates with "2" in the months position)