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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 28, 2025, 06:53:53 pm »
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227
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: April 28, 2025, 06:52:29 pm »
glad to hear it!
228
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 27, 2025, 09:59:31 am »
- half marathon in 1:29:54 (watch), 1:30:28 (chip), 1:30:41 (gun)
very happy with this. i didn't red-line as early as i could have, so even at my current fitness i might have knocked off a few seconds. but i did kick enough at the end to pass a few people, including one guy right at the line, so i don't feel like i left too much in the tank. race and learn. pacing other than that was excellent: first third averaging 4:22, second third 4:15, and final third 4:10. i've been hurt twice since january, so training did not go as well as it could have. i only had one week over 40 miles.
and, most amazingly of all, my watch time was under 1:30.
conditions were great, low 50's fahrenheit and dry, although there were a few sections in the final third into a pretty stiff headwind. but overall, no complaints on that front. the course has some longish hills but they're all pretty gentle. if i don't sign up for the cherry blossom ten-miler next year, i'll probably do this race again.
very happy with this. i didn't red-line as early as i could have, so even at my current fitness i might have knocked off a few seconds. but i did kick enough at the end to pass a few people, including one guy right at the line, so i don't feel like i left too much in the tank. race and learn. pacing other than that was excellent: first third averaging 4:22, second third 4:15, and final third 4:10. i've been hurt twice since january, so training did not go as well as it could have. i only had one week over 40 miles.
and, most amazingly of all, my watch time was under 1:30.
conditions were great, low 50's fahrenheit and dry, although there were a few sections in the final third into a pretty stiff headwind. but overall, no complaints on that front. the course has some longish hills but they're all pretty gentle. if i don't sign up for the cherry blossom ten-miler next year, i'll probably do this race again.
229
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 26, 2025, 06:21:32 pm »
that'd be something else. i wonder if i could do it at this age. it was so marginal the first time around, and it's been so long since i trained for strength or power that i feel like i'd be starting from scratch, except 15 years older. in fairness, i am a bit wiser now. maybe? but idk, i'm really enjoying running for the time being. i do think about it sometimes, though.
- run 19:06, 3.24 km, strides 3 x 100m
strides were closer to an actual sprint, up on toes. weirdly, none of the normal discomfort in my right knee when i get up on my toes like that. hm.
- knee PT (did yesterday as well but forgot to log)
- run 19:06, 3.24 km, strides 3 x 100m
strides were closer to an actual sprint, up on toes. weirdly, none of the normal discomfort in my right knee when i get up on my toes like that. hm.
- knee PT (did yesterday as well but forgot to log)
230
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 25, 2025, 07:09:44 pm »
upon further reflection, i really think it would have been asking for injury to try to ramp up for a 40-miler that soon. i will look for races later in the summer.
- run 38:10, 7.12 km
nice and easy. warm and humid. sunday is supposed to be cool but maybe pretty windy, hope that holds off until later in the day.
- run 38:10, 7.12 km
nice and easy. warm and humid. sunday is supposed to be cool but maybe pretty windy, hope that holds off until later in the day.
231
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 25, 2025, 12:31:10 pm »
lol, damn it. hoisted by my own petard. i missed the registration deadline, though, so back onto the waiting list i go. actually might be for the best, since starting in july i'll be immune to wasp and hornet stings that currently put me in the ER and therefore a lot less nervous about being somewhere remote.
232
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 23, 2025, 05:27:26 pm »
just found out i got in off the wait list for a 40-mile trail race in june. i know i was talking about taking a month or so off to focus on weights but i'm honestly kinda tempted to just go for this one. 40 miles doesn't seem that far, especially if i'm just trying to finish and not worry about time (the cutoff is 12 hours, which i could cover at a literal walk). would mean ramping up mileage again after the half, obviously with some care. hmmmmmmm...
i have until friday to decide whether to register. should i do it?
i have until friday to decide whether to register. should i do it?
233
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 23, 2025, 07:43:24 am »
- track intervals
-- warm up
-- 6 x [800m @ HM pace, 400m jog]
-- cool down
all sets within a second of goal pace of 4:16 (3:23-3:25 per 800). very easy workout as a result, lol. everyone else did this as yasso 800s.
-- warm up
-- 6 x [800m @ HM pace, 400m jog]
-- cool down
all sets within a second of goal pace of 4:16 (3:23-3:25 per 800). very easy workout as a result, lol. everyone else did this as yasso 800s.
234
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 22, 2025, 07:30:28 am »
- run 40.25, 6.91 km, strides 4 x 100m
i like adding strides on the track more than trying to do them on the street or sidewalk. not hot this morning but pretty humid: dew point 58. praying that breaks a bit by sunday.
it's race week, so instead of mileage being lower because i'm hurt, it'll be lower because "taper." plan is: tomorrow 3 x 1 mile at HM pace; thursday similar to today; friday rest; saturday 2-3 km or rest; sunday race.
i like adding strides on the track more than trying to do them on the street or sidewalk. not hot this morning but pretty humid: dew point 58. praying that breaks a bit by sunday.
it's race week, so instead of mileage being lower because i'm hurt, it'll be lower because "taper." plan is: tomorrow 3 x 1 mile at HM pace; thursday similar to today; friday rest; saturday 2-3 km or rest; sunday race.
235
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 21, 2025, 07:39:03 pm »
- knee PT
236
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 20, 2025, 04:41:50 pm »
- run 1:17:38, 13.55 km, strides 4 x 100m
strides <2:50 pace, so not quite an all-out sprint but quite fast. everything feels ok, glad i threw the strides in at the end. warm out but not hot.
strides <2:50 pace, so not quite an all-out sprint but quite fast. everything feels ok, glad i threw the strides in at the end. warm out but not hot.
237
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 19, 2025, 01:36:34 pm »
- knee PT
started to get a little pull in the sole of my right foot on the hamstring flossing. only when dorsiflexing through the extension part of the movement; if i wait to dorsiflex them after my leg is close to straight, no pull.
- run 48:26, 5.33 km
hot but not too humid. knee fine.
started to get a little pull in the sole of my right foot on the hamstring flossing. only when dorsiflexing through the extension part of the movement; if i wait to dorsiflex them after my leg is close to straight, no pull.
- run 48:26, 5.33 km
hot but not too humid. knee fine.
238
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 18, 2025, 07:59:53 pm »
- knee PT
- climb x 1.5 hours
much more fun this time, a buddy came with and then ran into one of my old colleagues, so we climbed together. hands a bit raw. but felt a little more confident on the wall.
- climb x 1.5 hours
much more fun this time, a buddy came with and then ran into one of my old colleagues, so we climbed together. hands a bit raw. but felt a little more confident on the wall.
239
Progress Journals & Experimental Routines / Re: jr life log
« on: April 18, 2025, 09:59:26 am »
seems like you might benefit from some improvements to your diet. lot of junk food, lot of sugar, not many vegetables or fruits or legumes. would be interesting to see if your health improves (your immediate health, like getting sick or feeling fatigued) if you made an effort to clean it up and diversify it a bit.
i say that with no judgment: i also eat too much sugar and not enough protein. just a thought.
i say that with no judgment: i also eat too much sugar and not enough protein. just a thought.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 18, 2025, 06:51:03 am »
yesterday
- dreadmill "hill" run x 36:57, 8.01 km (4 miles)
- climb x 40 mins
fingers weak.
- knee PT
woke up this morning with my back feeling strained. right side, about halfway down. not sure what happened there, didn't have any acute pain during climbing.
- dreadmill "hill" run x 36:57, 8.01 km (4 miles)
- climb x 40 mins
fingers weak.
- knee PT
woke up this morning with my back feeling strained. right side, about halfway down. not sure what happened there, didn't have any acute pain during climbing.