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Messages - LBSS

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2326
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 18, 2018, 09:54:20 am »
- run 11.17 km in 1:03:50
first 5.3 with gf, so very slow (~6:15-6:20 pace), then peeled off and kept going at ~5:10 pace. distance PR, i think. definitely duration PR, first time running for longer than one hour.

- stretch

meant to run yesterday but had evening plans and lots of work to do, ended up working until it was too late.

2327
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 18, 2018, 06:12:03 am »
looks like you overcompensated a bit and now you're too bent over to get any push.

props for making it to the track in those conditions. looks nasty.

2328
Basketball / Re: March Madness 2018
« on: March 18, 2018, 02:42:47 am »
jordan poole with the buzzer-beating three! go blue!

<a href="http://www.youtube.com/watch?v=1n4rqMnxaig" target="_blank">http://www.youtube.com/watch?v=1n4rqMnxaig</a>

the reaction from the houston kids is so brutal.

2329
Crazy Weird Analysis & Stuff :) / Re: The Resting Heart Rate Thread
« on: March 16, 2018, 01:53:07 am »
the garmin wrist HR monitor is useless. just ignore it.

2330
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: March 16, 2018, 12:59:18 am »

2331
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 16, 2018, 12:49:13 am »
you read everything he wrote and still made a video.  :pokerface:

2332
Basketball / Re: March Madness 2018
« on: March 16, 2018, 12:46:37 am »
every year i do a mascot bracket, imaging who would win a matchup between each school's mascot. this year CSU Fullerton takes it in a cakewalk. they're the titans, and no team is called the gods, so that just about ties it up.

2333
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 16, 2018, 12:31:57 am »
^^^for sure re: looking at watch. one of the reasons i like wearing long-sleeved shirts while running is that they cover the watch so i can't look without moving my cuff back. on my easy runs i try to just let myself run at a pace that feels very sustainable and only see how fast that was when i get home. but it might be worth backing off a little bit even from that and going longer.

no run today, tomorrow plan is to do >10km relaxed.

2334
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 15, 2018, 08:56:26 am »
Quote from: Joe on March 15, 2018, 07:43:29 am
I still think you're running too fast on your easy runs. You're probably running nearer your, like, half-marathon-marathon pace, and I get the impression that doing that for all your runs can definitely wear you out. I'm not an expert here at all, though.

you might be right. but just last week i ran 8.9 km at 4:41 and felt great -- it was an easy, relaxed run. today i died after 5 km at 4:51 average. then again splits were 4:41, 4:35, 4:34, 4:59, 5:01, 5:23, and then the last fraction even slower. you can tell what was downhill and what was uphill. perhaps what i need to do is just be even more patient with myself climbing steep hills. or stick to flatter routes.

also might just be continued recovery from the hill workout two days ago.

in any case, you're right that i should be careful to keep the easy runs easy and focus on mileage rather than speed, and then "run with power" (as adarq's training partner said) on the hard days.

2335
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 14, 2018, 11:35:36 pm »
- run 6.34 km in 30:48
either hills are harder than i think or my fitness is backsliding. hoping it's the former and that once i learn to pace myself on them better it'll just help my fitness that i now (1) live higher up than i used to and (2) live in a hillier spot than i used to. once again died in the last 1 km.

- stretch

EDIT: i went back and looked and my old standard route had ~26m of elevation gain while today was ~38m. that's not a big absolute difference but the one today had ~2.3 km of descent followed by ~2.3 km of solid climbing in the back half. old route was 2 km of climb to start out, level, then 2 km of descent. would be good to find a route where i'm climbing to start and then descending to return. but also just to suck it up and get better at climbing when i'm tired.

in fairness to myself, 4:51 is not a horrible pace for a relaxed run, and it includes a couple of stops for traffic because this route crosses several major roads. but still i died after 5+ km. not great.

2336
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 14, 2018, 04:19:18 am »
i peaked at 2:54 per garmin, which is unreliable as we know but even taking it at face value it's just bananas that i was gasping after 1/150th of the distance they cover at that pace.

thunderstorm this morning but my gf dragged me out of bed to run in the rain. thanks to her for that.

- run 7.4 km in 37:04
glutes not sore but tired. took a while to warm up, then ran okay for 5 km or so, then died over the last 2 km, especially last 1 km. overall pace evened out to 5:00, which sucks.

- stretch

2337
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 13, 2018, 01:11:12 am »
i swear by my breakfast of smoothie consisting of frozen strawberries, two scoops of WPC, big spoonful of peanut butter, water, and a banana. WPC is just protein, nothing special about it, but that keeps me full until lunch, tastes good, and gets some fruit in me. mmv.

don't disagree with the point about super high protein intake not bringing additional benefit, though. and i'm all whole protein the rest of the day.

2338
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 13, 2018, 01:08:04 am »
+8 million to what adarq said.

2339
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 13, 2018, 12:56:14 am »
turns out the hill is 280m. not sure how i got 350m before, maybe i was measuring past the point where it levels off.

- run 2.5 km

- hill runs 280m x 4, slow jog down recovery
can't call these sprints, really, but they were hard. pace peaked a little below 3:00/km in each. didn't have a clear sense going in of how many i wanted to do so cut it off once i was really gasping by the end. i liked this, though. will do hills once a week, adding volume and trying to run harder gradually over time. there's a longer hill on the front side of the neighborhood, but for the time being i'm gonna go with this one.

- run 1.7 km
total distance 6.31 km, total time 31:59

- stretch

also, this gives me so much goddamn respect for elite runners. the girl who just broke the US high school record in the 5k ran my hill pace for 5k. it was on an indoor track, sure, but still. the elitest of the elite marathoners run that pace FOR 42 KILOMETERS.

christ.

2340
Nutrition & Supplementation / Re: Taking double dose of pre workout
« on: March 12, 2018, 08:53:18 am »
seems a bit silly to equate crackers -- which consist of mainly flour, water, and salt and are intended to do nothing more than make you less hungry or perhaps serve as a vessel for some cheese -- with PWO supplements of questionable ingredients that are intended to jack you up. lots of OTC stuff can be dangerous if you take too much of it, or too much at once. caffeine included.

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