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Messages - LBSS

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1876
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 16, 2019, 10:14:11 am »
- 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


1877
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 16, 2019, 04:57:18 am »
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

1878
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.

1879
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 15, 2019, 01:27:27 am »
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.

1880
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.

1881
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 14, 2019, 11:33:07 am »
- 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.

1882
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 13, 2019, 12:26:57 pm »
- 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

1883
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.

1884
Progress Journals & Experimental Routines / Re: FP's log
« on: May 13, 2019, 02:52:05 am »
+1 way to fight it and win.

1885
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: May 11, 2019, 09:42:34 am »
beyond parody.

1886
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 11, 2019, 09:40:54 am »
- 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

1887
800m+ Running and/or Conditioning / Re: Eliud Kipchoge will make another attempt at a sub2 marathon
« on: May 09, 2019, 11:36:36 pm »
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.

1888
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 04, 2019, 11:28:40 pm »
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

1889
Progress Journals & Experimental Routines / Re: Party's Over!
« on: May 01, 2019, 09:30:54 am »
shiiiiiiiit. shit.

1890
Track & Field / Re: Random Tracks
« on: May 01, 2019, 05:38:19 am »
here's the only two that i know of in islamabad:



not really usable because they're in the national sports complex.

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