1951
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 18, 2019, 02:25:11 am »
these long slow runs are building the base for heavier efforts. just like light squats to build the base for heavy reps.
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1952
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 17, 2019, 10:29:52 am »
- run 8.11 km in 41:37
- stretch
- stretch
1953
Progress Journals & Experimental Routines / Re: Party's Over!
« on: January 16, 2019, 06:40:55 am »
3:23 pace is a fast pace to maintain and you haven't been running, don't beat yourself up.
also, it's almost 30s slower per km than eliud kipchoge's WR marathon.
also, it's almost 30s slower per km than eliud kipchoge's WR marathon.
1954
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 16, 2019, 06:39:02 am »
i've never heard the 1% thing. why would that even be the case? treadmills are unnatural by definition, the ground is moving away from you. doesn't matter whether it's flat or tilted.
1955
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 16, 2019, 03:05:10 am »
run for the cycle!
1956
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 15, 2019, 10:11:21 am »
- run 8.01 km in 40:03
- stretch
guy ran with me for a few km in the middle. on the inside of me so probably 6-10% slower. took me a little while to be sure he was trying to keep pace but eventually it was obvious. after about 6 laps he ran over to me and said, "thanks for the motivation!" and i gave him a high five and kept running.
- stretch
guy ran with me for a few km in the middle. on the inside of me so probably 6-10% slower. took me a little while to be sure he was trying to keep pace but eventually it was obvious. after about 6 laps he ran over to me and said, "thanks for the motivation!" and i gave him a high five and kept running.
1957
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 14, 2019, 10:32:12 am »
- run 8.12 km in 41:20
- superset x 3
-- pull up x 7,6,6
-- prone toe touch x 20; hollow body hold x 20s,20s
the toe touches felt bad in mid back, abandoned
- stretch
nice.
- superset x 3
-- pull up x 7,6,6
-- prone toe touch x 20; hollow body hold x 20s,20s
the toe touches felt bad in mid back, abandoned
- stretch
nice.
1958
Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: January 13, 2019, 08:29:06 pm »
wait, stamos, you're down to 220 pounds? how have i missed that in your journal?
1959
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 13, 2019, 08:11:44 am »
- run 10.06 km in 53:13
- superset x 3
-- push up x 16,15,15
-- tuck hanging leg raise x 10,10,10
- stretch
went out with the intention to run very light a la adarq, averaged 5:17 with a huge range: a few at 4:50-53 and a couple at 5:30-5:40, the rest in between. got some work to do at keeping steady at relaxed paces.
there's a chance i'll go to europe in late may, in which case i will seek out at least one and hopefully more than one race. my plan from now on is to run at least 5 days per week, at least 40 minutes per run, with one long and very easy run and one in which i do some kind of speed or race-pace work. could be a time trial, could be intervals, could be a fartlek, i won't fuss too much over the plan. but heightened effort. strides at the end of an ordinary easy run don't count.
- superset x 3
-- push up x 16,15,15
-- tuck hanging leg raise x 10,10,10
- stretch
went out with the intention to run very light a la adarq, averaged 5:17 with a huge range: a few at 4:50-53 and a couple at 5:30-5:40, the rest in between. got some work to do at keeping steady at relaxed paces.
there's a chance i'll go to europe in late may, in which case i will seek out at least one and hopefully more than one race. my plan from now on is to run at least 5 days per week, at least 40 minutes per run, with one long and very easy run and one in which i do some kind of speed or race-pace work. could be a time trial, could be intervals, could be a fartlek, i won't fuss too much over the plan. but heightened effort. strides at the end of an ordinary easy run don't count.
1960
Progress Journals & Experimental Routines / Re: Party's Over!
« on: January 12, 2019, 08:55:10 am »
aren't you more likely to get shipped off to fight a war that my stupid bellicose-ass country wades into and australia supports reflexively? than to have to defend australia from some external threat, i mean.
1961
Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: January 11, 2019, 11:45:24 pm »i'm also tempted, whenever i leave this country and am back in a place with basketball courts. wonder how much i've lost. presumably a lot.
#2019lostvertcomp, LBSS vs adarq???
lol, let's do it!
1962
Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: January 11, 2019, 12:36:46 pm »
i'm also tempted, whenever i leave this country and am back in a place with basketball courts. wonder how much i've lost. presumably a lot.
1963
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 10, 2019, 10:52:43 am »
it's raining and cold, no run.
- multidirectional lunges x 10/leg
- superset x 3
-- reverse hyper x 10
-- v-sit x 10/russian twist x 10 @ 10kg
-- pull up x 6
- stretch
left ITB has been tight from knee upward for a few days.
- multidirectional lunges x 10/leg
- superset x 3
-- reverse hyper x 10
-- v-sit x 10/russian twist x 10 @ 10kg
-- pull up x 6
- stretch
left ITB has been tight from knee upward for a few days.
1964
Progress Journals & Experimental Routines / Re: New year new me
« on: January 10, 2019, 02:34:31 am »
i <3 saucony kinvara, fwiw. if you can get 'em down there they're great. best running shoes i've worn. 4mm drop.
1965
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 09, 2019, 11:37:41 am »
@adarq: yeah i've been following the dialogue. i think the problem is less ego than maxent's general tendency to overanalyze and assume the things he does know relate much more strongly than they probably do.
same problem avishek had, which is funny considering maxent's recent use of "nonsensical." (check my sig if you haven't in a while)
same problem avishek had, which is funny considering maxent's recent use of "nonsensical." (check my sig if you haven't in a while
)