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Messages - LBSS

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2206
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 09, 2018, 03:23:11 am »
considering buying a training pack from mcmillan running (https://www.mcmillanrunning.com/) to follow when i get back from the trip. been reading a few articles on his site and he seems to have his head screwed on straight, and i've really enjoyed following the program i've been on. it's nice to be unthinking in training, especially when green.

specifically, i'd be looking at some combination of the following:


the whole thing would take me to 22 weeks, and the way he structures the training weeks there is more programmed cross (i.e. strength) training than i've been doing, which would be good. that would take me to november, when i'll head to south africa and namibia for a couple of weeks to meet my gf's mom and sister. there don't seem to be any 5k's in pretoria or windhoek.

an alternate option is finding a 5k closer to home and closer in time. i'd have to build it into a short vacation trip, say to oman or something, but that might be doable. it'd be hot as shit though.

or maybe i'll just step back from running and spend the hot months focusing more on strength and power for a little while.

who knows, right now gotta focus on the trip and the races upcoming.

2207
Progress Journals & Experimental Routines / Re: FP's log
« on: May 09, 2018, 12:44:29 am »
Quote from: Final Phenom on May 08, 2018, 05:26:09 pm
Quote from: LBSS on May 08, 2018, 11:56:58 am
sounds like good advice from med men. when do you hear?

ive got a tryout tourney this weekend and the one after that is invite only

edit: apparently i was wrong and the next tryout is invite only. but i got invited back!

 :highfive:

2208
800m+ Running and/or Conditioning / Re: sfl local running scene
« on: May 09, 2018, 12:43:17 am »
Donald J. Trump Fifth Avenue Mile. wonder if anyone will name anything after him ever again.

2209
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 08, 2018, 11:21:28 pm »
- run 4.62 km in 23.29
legs heavy from yesterday, no surprise. nice and relaxed, just to gejuflo.

- stretch

leaving tonight.

2210
Progress Journals & Experimental Routines / Re: FP's log
« on: May 08, 2018, 11:56:58 am »
sounds like good advice from med men. when do you hear?

2211
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 08, 2018, 11:25:37 am »
Quote from: Final Phenom on May 08, 2018, 11:00:15 am
owie wowie i need that level of getting completely destroyed in my life. so awesome to have people way better than you to train with.

anyone ever do blind training? i feel like it would be great for coordination and balance. and proprioception probably not blind skiing though  :o

truth.

i've done blind training as part of rehab from ankle sprains.

2212
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 08, 2018, 09:44:44 am »
Quote from: Joe on May 08, 2018, 08:32:26 am

As part of the general movement assessment the physio asked me to jump. I thwacked my head hard on the ceiling. He was like "Oh shit, no one's ever done that before! Epic jump!"

 :ibjumping: :ibjumping: :ibjumping: :ibjumping:

this is the true sign of an adarq.org member.  :highfive:

2213
Basketball / Re: NBA 2017 - 2018 Season
« on: May 08, 2018, 03:21:26 am »
from a message thread with a buddy of mine who is a complete MJ stan and another who's a raptors fan. i lol'd hard at the bolded part.

Quote
Shehryar
So here's my updated take on GOAT: no one has ever played the game better than MJ did from '89 - '93. But Lebron is playing better at 33 than MJ did (yes, who knows what would have happened had MJ not retired the first time)

Me
Wow fazli. I know how much it costs you to admit that.

Shehryar
it does. it does
😠

Shehryar
just to be clear: than MJ did at 33

Me
The first step is the hardest one to take.
😅

Andrew
The next step is admitting that, as a team, you would prefer having Lebron's career over MJ's.

Shehryar
First of all, as friends I expect you to be more sensitive in this very difficult moment
Secondly, Dane: I bet you 100 rupees I'll never admit that

Me
hahaha
i saw this just as a colleague was walking into my office and burst out laughing
he was very confused

Andrew
Difficult moment? Did Lebron just rip the heart out of your team? No. That's coming next round.

Shehryar
Hahaha

2214
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 07, 2018, 11:38:19 pm »
- tempo workout
-- run warm up x 2 km
-- run 1 km @3:46, 1 km @ 5:01, 1 km @4:08
-- run cool down x 2.4 km

- stretch

total distance 7.4 km, total time 35:46. ran with fast christian, who is fast. i held on at ~3:48 for 0.8 on the second fast km and then died. he finished his km and then looped back around to me, did not break a serious sweat. #goals. we will run together again after i'm back from the trip. especially if there are more mornings like this: sunny and 18/65 degrees. he also gave me a couple tips for the race, the main new one of which is not to panic if the first km is a little slower than target pace. contradictory to adarq's approach but on the other hand it's my first race and if i go out in 3:46 i will blow up really early. only need to average 3:59 to reach my goal and the gap between that and 3:46 is big.

quads cramping very mildly for a second after i got home.

incidentally, turns out the guy he ran the (half, not full) marathon with in hawaii was a gold medal paralympian in the 90s in...downhill skiing. blind. downhill skiing.

 :motherofgod:

2215
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: May 06, 2018, 11:37:58 pm »
i watched the last ~8 km of prague, when he was battling with sisay and then just dusted him with like two miles to go. opened up an 80-100m lead and that was all she wrote.

he puked immediately after finishing, too. it was funny: big smile with arms raised as he crossed the finish line, spit, a few steps to the right, puke.

2216
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 06, 2018, 11:34:16 pm »
- run 3.4 km in 19:48
with gf. she had to take a short walking break after about 2.5 km. legs tired and left posterior knee bugging a little so didn't want to do much this morning anyway, just get warm and stretch.

- stretch

tomorrow will run with fast christian inshallah.

2217
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 06, 2018, 10:53:03 am »
well, it's thunderstorming again today. guess i'll run tomorrow instead. jesus. it wasn't this stormy last year.

2218
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 06, 2018, 07:53:59 am »
Quote from: Joe on May 06, 2018, 05:51:27 am
Quote from: LBSS on May 06, 2018, 01:22:48 am
when i run in the morning i don't usually eat first, so i'm considering just doing that for the race. or may just have a banana or a granola bar or something, and coffee.

I also usually run fasted and have had good results with either oatmeal+coffee or banana+coffee a few hours before racing.

noted, thanks.

2219
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 06, 2018, 01:22:48 am »
thanks, that is good advice. at a party last night i talked for a while with a swedish diplomat here who's a 16:xx 5k runner. i've mentioned him before as the only guy who passes me at the cricket ground track. he also just went to hawaii to be a guide for a blind guy running a marathon, which is rad. anyway he offered to run with me this week and pace me at 3:50. definitely gonna do that at least once. tentative plan for the week:

sunday: run 8 km easy
monday: rest
tuesday: run 8-10 km easy with some tempo intervals (with christian the swede)
wednesday: run 6 km easy
thursday: fly home
friday: run 6 km easy with some tempo intervals
saturday: rest
sunday: race

when i run in the morning i don't usually eat first, so i'm considering just doing that for the race. or may just have a banana or a granola bar or something, and coffee.

2220
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 05, 2018, 10:40:34 am »
- run 14.43 km in 1:12:58 [60s @3:20-3:50 x 10 w/2 min jogging rest]

- stretch

overheated and dehydrated by the end but pretty pleased with this. last hard workout before race next saturday sunday (!). anyone got any tapering tips?

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