1936
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: September 29, 2018, 03:54:07 pm »
why are you going low on the jump squats? recipe for disaster IME unless you're very careful.
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
1937
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: September 29, 2018, 11:03:59 am »
ran 3 km in 11:48, which is on pace for a 19:40 5k. 
1938
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 29, 2018, 11:02:56 am »
- run x 7.21 km [warm up x 2 km; time trial x 3km in 11:48 ; cool down x 2 km]
- stretch
woot! read once that a 3 km time trial is a decent benchmark of fitness for a 5k race (i.e. competing with other people). meant to do this on the track but ended up having to do it on the road for logistical reasons, which meant a couple of steep-ish climbs but also that it i ended up a few meters lower than i started. calling it a wash. i set it up on my watch as a 2-mile test but hit 3km right as i got to a major road and had to stop to not, you know, get hit by a car. once i could start again i was dead so i finished slow. so i'll just let myself be happy that i hit the 3km target. next time i do a 2-mile test i'll either do it on the track or turn right onto the street right before the big road.
; cool down x 2 km]- stretch
woot! read once that a 3 km time trial is a decent benchmark of fitness for a 5k race (i.e. competing with other people). meant to do this on the track but ended up having to do it on the road for logistical reasons, which meant a couple of steep-ish climbs but also that it i ended up a few meters lower than i started. calling it a wash. i set it up on my watch as a 2-mile test but hit 3km right as i got to a major road and had to stop to not, you know, get hit by a car. once i could start again i was dead so i finished slow. so i'll just let myself be happy that i hit the 3km target. next time i do a 2-mile test i'll either do it on the track or turn right onto the street right before the big road.
1939
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 28, 2018, 11:20:35 am »
- run 6.63 km in 36:12 [light strides x ~100m, 170m, 150m at the end]
forced slow pace and kept it short because plan is 3km time trial (or maybe two-mile test, i.e. 3.21 km) tomorrow.
- stretch
i have had a very shitty week at work. in an unusually bad mood, letting it affect me to an unusual degree. not sure why.
forced slow pace and kept it short because plan is 3km time trial (or maybe two-mile test, i.e. 3.21 km) tomorrow.
- stretch
i have had a very shitty week at work. in an unusually bad mood, letting it affect me to an unusual degree. not sure why.
1940
Article & Video Discussion / Re: An old video... Professor Dunking (single leg)
« on: September 28, 2018, 06:43:49 am »
someone please explain short-sleeved hoodies to me.
1941
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 27, 2018, 12:30:08 pm »
- run 8.55 km in 42:39
unplanned day of rest + slightly cooler weather = sub-5:00 relaxed pace. noice.
- stretch
unplanned day of rest + slightly cooler weather = sub-5:00 relaxed pace. noice.
- stretch
1942
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 26, 2018, 10:53:20 pm »
last night
worked until 8 PM, was wiped out by the time i got home. thought for two seconds about running then said, fuck it, and had dinner and a beer. back on the horse tonight inshallah.
worked until 8 PM, was wiped out by the time i got home. thought for two seconds about running then said, fuck it, and had dinner and a beer. back on the horse tonight inshallah.
1943
Progress Journals & Experimental Routines / Re: Party's Over!
« on: September 26, 2018, 10:00:28 am »
1944
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 25, 2018, 11:01:20 am »
lol maybe we will. for the time being, give me desert summer over subtropical autumn any day.
- run 8.60 km in 44:28
had been getting too cute with last few runs, need to remind myself that the bread and butter remains LISS.
- stretch
seven-day total is 54.6 km and i'm on track for my first ever calendar week over 50 km. somehow despite several seven-day stretches over 50km i haven't hit that number from a sunday to a saturday yet.
- run 8.60 km in 44:28
had been getting too cute with last few runs, need to remind myself that the bread and butter remains LISS.
- stretch
seven-day total is 54.6 km and i'm on track for my first ever calendar week over 50 km. somehow despite several seven-day stretches over 50km i haven't hit that number from a sunday to a saturday yet.
1945
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 25, 2018, 09:10:27 am »Humidity destroys me too. 9+km in 45' with a sub-4 km in is not a bad workout anyway, even granted how much you have progressed.
humidity, from the perspective of exercise, is the great satan.
1946
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 24, 2018, 11:42:53 am »
- run 9.2 km in 45:48 [tempo 1 km x 3:45; 500m @3:42, dead]
struggle bus. very humid, felt pre-crampy. shut it down, finished chill. ugh.
- stretch
not every workout can be a good workout.
struggle bus. very humid, felt pre-crampy. shut it down, finished chill. ugh.
- stretch
not every workout can be a good workout.
1947
Progress Journals & Experimental Routines / Re: acole14's journal
« on: September 23, 2018, 11:17:57 pm »
lovely squats
1948
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 23, 2018, 11:05:55 am »
- run 9.68 km in 51:33 [strides x 30s, 20s, 30s]
right knee pulling a bit on the first stride rep, which i did starting at 3 km. second rep okay, third rep pulling a little again.
- stretch
not so hot but the humidity is back in a big way. woof.
right knee pulling a bit on the first stride rep, which i did starting at 3 km. second rep okay, third rep pulling a little again.
- stretch
not so hot but the humidity is back in a big way. woof.
1949
Progress Journals & Experimental Routines / Re: Party's Over!
« on: September 21, 2018, 12:49:19 pm »
glad you got healthy. boo to your teammates for pulling out of a chance to play for a championship! injuries are one thing but family commitments are just other things to put on the calendar.
1950
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 21, 2018, 11:22:41 am »
no doubt. in all seriousness i bet you could get there with patience, if you set it as a goal and really focused on it.
- run 9.06 km in 46:22
5:07 pace, right on target for a relaxed run with 19:30 5k pace as the goal, based on that one training calculator i used months ago.
- stretch
57.3 km seven-day volume, which is a huge (>10%) PR and probably also means i should take a day off tomorrow just in the interest of not pushing myself too fast, AERS, etc. if gf wants to do yoga maybe i'll do that.
- run 9.06 km in 46:22
5:07 pace, right on target for a relaxed run with 19:30 5k pace as the goal, based on that one training calculator i used months ago.
- stretch
57.3 km seven-day volume, which is a huge (>10%) PR and probably also means i should take a day off tomorrow just in the interest of not pushing myself too fast, AERS, etc. if gf wants to do yoga maybe i'll do that.