1786
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 03, 2019, 03:51:28 pm »
- run 8.54 km in 42:32
- stretch
nice and easy.
- stretch
nice and easy.
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1787
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: December 02, 2019, 07:22:31 am »
amazing progress on the weight/fat loss. reminds me of maxent when he was cutting, although without the constant self-flagellation.
do you feel like the mobility/joint health work is making any difference? you've also been really consistent with that. couple weeks ago you mentioned that a shoulder pain had gone away. how about the knee stuff?
do you feel like the mobility/joint health work is making any difference? you've also been really consistent with that. couple weeks ago you mentioned that a shoulder pain had gone away. how about the knee stuff?
1788
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 02, 2019, 07:12:17 am »
running in cold weather (above freezing) is the best! also, nice to see you making those rapid gains. i bet you could get some of the vert back with dedicated practice, but you're not focused on it right now. that's okay. when you play ball, between being able to jump a little higher and being able to play for an hour without wanting to fall over, which would you take at this point?
1789
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 02, 2019, 07:02:25 am »
buying a house in south florida just seems like a crazy long-term investment to me. storms are gonna get worse (or bad storms more frequent; tomayto tomahto), sea level's going up. same goes for anywhere along the water on the east coast, especially in the southeast but even in places like the jersey shore. like, are flood and hurricane insurance even available anymore? if so, don't they cost an absolute mint?
what are people saying about it down there? the climate crisis and its impact on the area, i mean. really curious actually.
what are people saying about it down there? the climate crisis and its impact on the area, i mean. really curious actually.
1790
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 01, 2019, 08:32:18 am »
- run 11.84 km in 1:08:11
very slow/relaxed, 5:46 pace. the "slow slow slow, keep it slow, slow it down, keep it slow, slow slow slow..." mantra helped. good ego discipline to allow myself to be passed by people i'd ordinarily pass without a second thought. adarq i have no idea how you jog any slower than that. got more work to do, i guess, lol.
- stretch
something bugging in right hip. came out of nowhere, hope it's nothing. 56.1 km covered over the last week, which may be a weekly distance PR. will cut way back down this week in anticipation of saturday race. tuesday and wednesday will be ~8 km, with maybe some very short pace work on tuesday (like a few reps of 500m at 3:53-58).
very slow/relaxed, 5:46 pace. the "slow slow slow, keep it slow, slow it down, keep it slow, slow slow slow..." mantra helped. good ego discipline to allow myself to be passed by people i'd ordinarily pass without a second thought. adarq i have no idea how you jog any slower than that. got more work to do, i guess, lol.
- stretch
something bugging in right hip. came out of nowhere, hope it's nothing. 56.1 km covered over the last week, which may be a weekly distance PR. will cut way back down this week in anticipation of saturday race. tuesday and wednesday will be ~8 km, with maybe some very short pace work on tuesday (like a few reps of 500m at 3:53-58).
1792
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 29, 2019, 02:59:02 pm »signed up -- and actually made sure it went through this time -- for a race in victoria park on 15 december. joe/gukl, y'all gonna be around/interested? VP isn't as flat as battersea but i know it super well by now so that will hopefully help. 1.5 laps of the upper portion, no street crossing.
I should be able ti do this!
- run 10.1 km in 47:35
back to back 10k "PR"s, lol. 47:13.
- stretch
1793
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 28, 2019, 12:11:08 pm »
- run 10.06 km in 47:45
another 10k "PR", 47:30. kicked a bit in the last 500-600m or so, pace was down around 4:15 for that stretch. nice run.
- stretch
another 10k "PR", 47:30. kicked a bit in the last 500-600m or so, pace was down around 4:15 for that stretch. nice run.
- stretch
1794
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 26, 2019, 03:09:21 pm »
- pace practice: warm up x 2.6 km; 3 x 1 km in [3:52, 3:53, 4:05] w/3:00 walk/jog rest; cool down
annoyed about the last interval, i felt fine to go harder than that but watch kept telling me i was going too fast. or i misheard/misread it. total distance 9.89 km.
- stretch
headache back a little but not too bad. stretched shoulders, chest, and neck and will do some SMR and more stretching after i shower.
annoyed about the last interval, i felt fine to go harder than that but watch kept telling me i was going too fast. or i misheard/misread it. total distance 9.89 km.
- stretch
headache back a little but not too bad. stretched shoulders, chest, and neck and will do some SMR and more stretching after i shower.
1795
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 26, 2019, 12:10:38 pm »
signed up -- and actually made sure it went through this time -- for a race in victoria park on 15 december. joe/gukl, y'all gonna be around/interested? VP isn't as flat as battersea but i know it super well by now so that will hopefully help. 1.5 laps of the upper portion, no street crossing.
1796
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 25, 2019, 10:36:53 am »
doctor diagnosed trapezius-related headache. in other words, my shoulders are jacked up and i'm getting referred pain. prescribed heat patches and an infrared self-massager. i'm super blown because that means it's just a failure of self-care. on the other hand better to know than not know, means treatment is possible.
- run 14.21 km in 1:15:06
headache present in the morning but not as severe as previous several days. went away by noon. heat + self massage + changed my pillow.
- stretch
- run 14.21 km in 1:15:06
headache present in the morning but not as severe as previous several days. went away by noon. heat + self massage + changed my pillow.
- stretch
1797
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 23, 2019, 06:28:26 am »
thanks vag and joe. unfortunately i've had a headache for the last four days. it's faded at times and never quite reached migraine strength, but it gets pretty bad. i had to lie down and take a nap on thursday evening, which is very unusual for me. also, it's moved around (right temple for the first three days, then left temple last night and this morning when i woke up, and now both temples). woke up this morning with it switched very on. standing up and walking around is a slow process, no question of being able to run. so no race.
gf convinced me to go to the A&E/ER about it, so i'll head up there in a bit. i've been headache-prone my whole life, i'm used to getting them, but this is weird.
gf convinced me to go to the A&E/ER about it, so i'll head up there in a bit. i've been headache-prone my whole life, i'm used to getting them, but this is weird.
1798
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 21, 2019, 02:31:42 am »happy birthday man!! cool about the race sat, have fun & crush it!
thanks andrew! that is the hope...
last night
- run 8.0 km in 39:25
- stretch
rest today and tomorrow.
1799
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 19, 2019, 03:49:13 pm »
- run 8.36 km in 40:58
new set pace seems to be in the 4:54 range. not gaining any fitness now, this was just to stay loose.
- stretch
started to get nervous/excited for the race on saturday.
new set pace seems to be in the 4:54 range. not gaining any fitness now, this was just to stay loose.
- stretch
started to get nervous/excited for the race on saturday.
1800
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 18, 2019, 04:18:45 pm »
got a cold on friday. seems to be progressing quickly, hopefully it'll be resolved before the race this weekend.
saturday
- 3k test: run x 2 km; test in 11:52; run x 2.15 km
eh, felt kind of bad tbh. congestion didn't help. still, sub-20 pace and a negative split despite running an out-and-back that finished on a gentle but continuous uphill.
- stretch
saturday
- 3k test: run x 2 km; test in 11:52; run x 2.15 km
eh, felt kind of bad tbh. congestion didn't help. still, sub-20 pace and a negative split despite running an out-and-back that finished on a gentle but continuous uphill.
- stretch