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Messages - LBSS

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1786
Progress Journals & Experimental Routines / Re: Party's Over!
« on: May 17, 2019, 06:35:11 am »
my gf spent a year in an absolutely toxic work situation, which she finally got out of when she quit last month. a big part of the drain on her energy and mood was the constant self-doubt, wondering if it was just her shortcomings that meant she wasn't performing as well as she expected of herself or doing as much as she was being asked to do. that was never the case: she's brilliant at the responsibilities she had (although they're not her first choice of professional work) but the company she worked for was shambolic in the extreme, not to mention corrupt. (by the way, folks: do your due diligence before you donate money to a nonprofit.) it was a strange relief when she realized that one of the only coworkers she respected told her that she was crying every day out of frustration.

not the same situation as yours in the details but sounds similarly shitty. good luck getting out of there.

also, yeah: i do not regret "retiring" from competitive ultimate. i was never as good at it as you are at rugby but i had a couple of years of being a respectable player before the sixth ankle sprain just pushed me over the edge. playing pick-up now, in tennis shoes rather than cleats, is just good fun. if i were you i'd think seriously about hanging up your cleats and sticking to activities that are less likely to derail you for months at a time.

1787
Basketball / Re: NBA 2018 - 2019 Season
« on: May 17, 2019, 12:54:14 am »
GSW is the greatest third-quarter team of all time.

1788
- run 11.38 km in 1:00:55
averaged 5:21 pace, which is right in the window i'd planned. requires deliberate slowing, which is what i want. left shin said hi a couple of times around the middle kilometers. no discomfort, just something to monitor and be very careful of. opposite leg from the one that got a shin splint a few months ago.

- push up x 20,20

- pull up x 8,5 (lol)

- band pull apart x 24

- stretch

- SMR tib anterior and gastroc

- stretch feet


1789
update to previous plan, which i never really followed anyway. takes into account recent revelation about needing to run slower and longer. is work in progress.

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

1790
Basketball / Re: NBA 2018 - 2019 Season
« on: May 15, 2019, 10:53:00 am »
i mean i don't sympathize with him that much, he's about to make many, many millions of dollars to play a game. but as a fan of the league and of watching him play it's a bummer.

1791
i meant the cross country national champ, running in austin. the vid you posted has him doing extensive tempo of 3 mi warm up, 3 mi tempo, 3 mi cool down.

but yeah that boling kid is nuts. relaxed 24s 200s in flats as a high schooler. lol.

1792
Basketball / Re: NBA 2018 - 2019 Season
« on: May 14, 2019, 11:34:24 pm »
god damn it, the pelicans aren't that much better a destination for him than the knicks.

1793
- warm up x 2 km; progressive tempo x 3 km [4:39, 4:33, 4:16]; cool down x 2 km

- stretch

inspired by the vid of the wisconsin kid adarq posted. first time doing progressive tempo not on the treadmill. finally realizing what it means for me to keep the hard days hard(er) and the easy days easy(ier). need more ~12 km runs at 5:45+ and more challenging tempo. this was not too hard but it was the first time trying something like this.

1794
- run 12.56 km in 1:10:50
nice and slow, tried to limp noodle it but i'm not advanced enough yet, lol. 5:38 pace still qualifies as very light for me. will keep working on it.

- superset
-- pull up x 5,5,5
-- push up x 15,15

- stretch

1795
400m Sprinting or Shorter / Re: The Sprinting News Thread
« on: May 13, 2019, 02:56:00 am »
also ran a 9.98 (wind-aided) after literally stumbling out of the blocks.

1796
Progress Journals & Experimental Routines / Re: FP's log
« on: May 13, 2019, 02:52:05 am »
+1 way to fight it and win.

1797
beyond parody.

1798
- run 8.0 km in 41:31 ; walk ~300m
it's hot now: 30/86 degrees. went out too hard, first 2 km under 5:00, but slowed it down to reasonable after that. died in last km (5:29), still averaged 5:11 pace. gonna need to be careful to keep hydrating even though it's ramadan and i can't drink publicly (including in the office) for the two weeks between now and when i head to europe. might start trying to run mornings again.

- push up x 25

- pull up x 8

- stretch

1799
i think if you ask ross tucker, there's no way he could do it in an actual race. he wasn't all that close when he broke the WR in berlin last year: 3% is a yawning gulf at that level. the breaking2 thing really does require perfect conditions, the pace car allowing him to draft, the track. at least for now.

1800
last night

- run 4.11 km in 21:24
weak, stiff, and slow. but finished antibiotics last night and appetite is back to normal so that's good. one foot in front of the other.

- stretch

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