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Messages - LBSS

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1861
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 26, 2019, 12:34:02 pm »
- intensive tempo: run 2 km; 4 x 300m in [0:45, 0:49, 0:53, 0:53], run 2 km
hard.

- stretch

edit: re-aggravated the right knee thing that only flares up when i sprint. the main work today was on grass but it still tweaked on the third 300 and now it’s irritated. i should not sprint.

1862
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 25, 2019, 03:50:13 am »
how's the leg rebalancing coming along? you dropped BSS as soon as you picked them up, but might be a good idea to do some unilateral stuff?

1863
Nutrition & Supplementation / Re: Fasting benefits chart
« on: October 25, 2019, 03:46:50 am »
super interested to see the citations for this. she sounds convincing but a lot of the research behind these kinds of claims is pretty limited, for example by sample size, and a lot of people who popularize that kind of research cherry-pick like crazy. not saying she's wrong! just curious. do you have the email she's referring to?

1864
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 24, 2019, 03:21:55 pm »
- run 10.56 km in 52:53
legs tired from yesterday. didn't check watch at all, hit easy 5:00 pace. finally managed to run a loop route from home without planning it (rather than an out and back). means i'm starting to get oriented here.

- stretch

1865
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 23, 2019, 03:59:52 pm »
- extensive tempo: run 2km, 2 x 2km @ [(4:00,3:54)(3:46,3:53)] w/600m walking rest, run 2 km
second set got into mantra territory: "come on now, come on now, come on now." good.

1866
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 23, 2019, 09:13:02 am »

1867
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

1868
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.

1869
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.

1870
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:

1871
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.

1872
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

1873
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.

1874
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?

1875
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).

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