2356
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.
2357
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 06, 2018, 12:16:12 am »
- run 8.9 km in 41:39
garmin short by ~450m. took 10 minutes again for the GPS to start. ~4:40 pace.
- stretch
this route is not good at night, the sidewalk is too busted up for running in the dark and people park in the shoulder so there's sometimes not enough clearance from traffic to be safe. it is hillier than my old route.
got invited for an early morning hill run/hike (when it gets really steep) tomorrow up and down the trail behind the faisal mosque. it's about 8.4 km round trip with about 750m/2500' elevation gain. must hydrate well today although it'll be nice and cool in the morning.
ETA: another complaint about garmin is that the garmin app and garmin connect online interface are both atrocious.
garmin short by ~450m. took 10 minutes again for the GPS to start. ~4:40 pace.
- stretch
this route is not good at night, the sidewalk is too busted up for running in the dark and people park in the shoulder so there's sometimes not enough clearance from traffic to be safe. it is hillier than my old route.
got invited for an early morning hill run/hike (when it gets really steep) tomorrow up and down the trail behind the faisal mosque. it's about 8.4 km round trip with about 750m/2500' elevation gain. must hydrate well today although it'll be nice and cool in the morning.
ETA: another complaint about garmin is that the garmin app and garmin connect online interface are both atrocious.
2358
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: March 05, 2018, 12:56:43 am »
i wish. keep looking for something to run. the khunjerab pass marathon seems to be cancelled: the website is no longer there. glad i didn't put any money down on that. there was a 5k/10k/half/marathon in hunza a couple of years ago organized by samina baig (climbed everest at age 21, climbed the other six summits in eight months at age 23, first pakistani woman to do either of those things). need to find out if it's on again this year. if so then i should contrive to be there and compete.
2359
Football / Re: NFL Combine 2018
« on: March 05, 2018, 12:03:52 am »
faster than zeke elliott, julio jones, richard sherman (who ran a 4.6 (!) at the combine).
<a href="http://www.youtube.com/watch?v=cqIdr2ZR3FY" target="_blank">http://www.youtube.com/watch?v=cqIdr2ZR3FY</a>
and he's got a belly, too. wonder if any team will take a flyer on him.
and he's got a belly, too. wonder if any team will take a flyer on him.
2360
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 04, 2018, 09:14:54 am »
thursday
- run 4.2 km in 19:54
felt drained, legs no pop. the garmin map of this is hilarious, apparently i can fly.
- stretch
friday and saturday
- move house, give self break from exercise because man moving sucks
today
- run 7.52 km (7.19 km on Garmin but i'm going with google maps on this one) in 35:17
slow start but got into the groove a bit and this ended up feeling nice. two circuits around the neighborhood. garmin took 10-15 minutes to pick up the signal and i'm gonna go ahead and trust google maps on this one. very disappointed in garmin and myself for not doing more research. it's weird, it felt like it was being pretty accurate at first but now i don't know. 330m is a pretty major difference. 4:41 pace for an easy run is okay.
- stretch
- run 4.2 km in 19:54
felt drained, legs no pop. the garmin map of this is hilarious, apparently i can fly.
- stretch
friday and saturday
- move house, give self break from exercise because man moving sucks
today
- run 7.52 km (7.19 km on Garmin but i'm going with google maps on this one) in 35:17
slow start but got into the groove a bit and this ended up feeling nice. two circuits around the neighborhood. garmin took 10-15 minutes to pick up the signal and i'm gonna go ahead and trust google maps on this one. very disappointed in garmin and myself for not doing more research. it's weird, it felt like it was being pretty accurate at first but now i don't know. 330m is a pretty major difference. 4:41 pace for an easy run is okay.
- stretch
2361
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 03, 2018, 01:48:14 am »
when i was in college we had ultimate practice late at night in the winter because that's when we could get the indoor football field. one day i was hungry before practice so i scarfed down a grilled cheese sandwich and fries right before i left. only time i've ever puked from exercise. it was not pleasant.
2362
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 28, 2018, 02:06:28 pm »
- yoga x 75 mins
big toes were bugging a little, especially ligaments underneath my left big toe.
big toes were bugging a little, especially ligaments underneath my left big toe.
2363
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 28, 2018, 02:53:09 am »
yeah it's weird. gonna charge it today and see how it does tomorrow. tree cover apparently messes with it, which is a shame because islamabad is pretty leafy.
yoga planned for this afternoon.
yoga planned for this afternoon.
2364
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 27, 2018, 10:16:11 am »
- run 6.16 km in 28:51
the garmin maps seem to be getting jankier. maybe it knows i'm upset with it and it's messing with me out of spite. or maybe i'm just looking more closely now.
- stretch
might get a stryd because sure, i've got $200 burning a hole in my pocket and damn it i want to know how far and fast i'm going.
the garmin maps seem to be getting jankier. maybe it knows i'm upset with it and it's messing with me out of spite. or maybe i'm just looking more closely now.
- stretch
might get a stryd because sure, i've got $200 burning a hole in my pocket and damn it i want to know how far and fast i'm going.
2365
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 27, 2018, 02:38:31 am »
PLAN UPDATE
originally the phase 2 plan was as follows:
- build up weekly distance to 40km/week, 5 days running/week
- one day/week of 1km tempo at 4:10/km pace
- one day/week of 500m tempo at 4:00/km pace
- two easy days
- one long easy day
- yoga/HIIT/gymnastics 1-2 days/week
- test
i got up to 40 km/week before the frisbee adventure/misadventure, and am going to work my way back up there this week. couple of tweaks, however: i need to keep focusing on building the base by extending easy-to-medium runs, i don't need to be fussed about mixing different tempos, and i want to do a little more yoga/calisthenics. hopefully that'll be easier in the new spot because of space and constant presence of gf-the-yogi-and-bodyweight-exercise-enthusiast. so, new plan:
- 5-6 days running per week, with preference for 6 but not killing myself to reach it
- 3-4 runs of at least 40 minutes, option to go up to an hour if i feel good
- one day of hills or tempo, with focus on speed/power rather than trying to maintain a set pace. the neighborhood i'm moving to this weekend is close to a couple of straight hills that i can hit in the mornings when traffic is light
- switch to morning runs in anticipation of weather getting hot
- at least 1 day of yoga or calisthenics per week, including lower body strength/power/balance work (e.g. calf raises, lunges, glute/ham stuff, jumps)
- flexibility to add one hike per week if i feel like it; there's a crew that i like who sometimes go really early before work and that sounds like fun. they're fit so the pace could be vigorous, might even be able to turn it into something like a trail/fell run.
might test 5k soon just to see where i'm at. i've hit sub-22 already, weeks ago. hopefully i can get under 21 without making any accommodation other than a day of rest.
originally the phase 2 plan was as follows:
- build up weekly distance to 40km/week, 5 days running/week
- one day/week of 1km tempo at 4:10/km pace
- one day/week of 500m tempo at 4:00/km pace
- two easy days
- one long easy day
- yoga/HIIT/gymnastics 1-2 days/week
- test
i got up to 40 km/week before the frisbee adventure/misadventure, and am going to work my way back up there this week. couple of tweaks, however: i need to keep focusing on building the base by extending easy-to-medium runs, i don't need to be fussed about mixing different tempos, and i want to do a little more yoga/calisthenics. hopefully that'll be easier in the new spot because of space and constant presence of gf-the-yogi-and-bodyweight-exercise-enthusiast. so, new plan:
- 5-6 days running per week, with preference for 6 but not killing myself to reach it
- 3-4 runs of at least 40 minutes, option to go up to an hour if i feel good
- one day of hills or tempo, with focus on speed/power rather than trying to maintain a set pace. the neighborhood i'm moving to this weekend is close to a couple of straight hills that i can hit in the mornings when traffic is light
- switch to morning runs in anticipation of weather getting hot
- at least 1 day of yoga or calisthenics per week, including lower body strength/power/balance work (e.g. calf raises, lunges, glute/ham stuff, jumps)
- flexibility to add one hike per week if i feel like it; there's a crew that i like who sometimes go really early before work and that sounds like fun. they're fit so the pace could be vigorous, might even be able to turn it into something like a trail/fell run.
might test 5k soon just to see where i'm at. i've hit sub-22 already, weeks ago. hopefully i can get under 21 without making any accommodation other than a day of rest.
2366
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: February 26, 2018, 11:52:38 pm »
he squats 2.67x his bodyweight if those numbers are accurate. that's a big squat. but squatting /= speed.
2367
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: February 26, 2018, 09:46:51 pm »Super pissed off
looks like i gotta take getting back in shape seriously this time
didnt get the apprenticeship because of stupid bull shit.
health shit?
2368
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 26, 2018, 11:17:23 am »
- run 8.72 9.5 km in 48:24
weirdly, google maps calculates the distance as more like 9.5 km. i actually do think the watch is goofy sometimes, my pace was pretty consistent throughout but it booked me at 6:51 and 7:08 pace for the third and fourth kilometer, which is slower than i ever ran even when i was first starting out. rest ranged from 4:48-5:14, and a distance of 9.5 would put average pace at around 5:04, which makes much more sense.
- stretch
EDIT: http://www.nytimes.com/2011/12/20/health/nutrition/gps-watches-may-not-track-runs-accurately.html?pagewanted=all
oh. gosh forkin' darn it.
EDIT 2: put estimated actual distance in. gonna start verifying runs against google maps when they feel off.
weirdly, google maps calculates the distance as more like 9.5 km. i actually do think the watch is goofy sometimes, my pace was pretty consistent throughout but it booked me at 6:51 and 7:08 pace for the third and fourth kilometer, which is slower than i ever ran even when i was first starting out. rest ranged from 4:48-5:14, and a distance of 9.5 would put average pace at around 5:04, which makes much more sense.
- stretch
EDIT: http://www.nytimes.com/2011/12/20/health/nutrition/gps-watches-may-not-track-runs-accurately.html?pagewanted=all
oh. gosh forkin' darn it.
EDIT 2: put estimated actual distance in. gonna start verifying runs against google maps when they feel off.
2369
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: February 26, 2018, 10:05:40 am »great read, i might have posted it before:
https://medium.com/enda-sportswear/how-to-train-for-a-marathon-like-a-kenyan-93726ef782cc
this scaled down could also be a great template for 5k race (or time trial) training, no?
2370
Progress Journals & Experimental Routines / Re: 35
« on: February 26, 2018, 08:51:10 am »BW: 90.2
Activity:
Misc: n/a
Diet Compliance: 1/1
Mobility:
Skill work:
My waking HR was 109. It's been high since weds night. Im going to go see a doctor
Good idea mate. Best to get it checked. What's your resting HR?
it's between 50 and 70 now. but long story short i had to go to hospital (gp send me there) b/c there was a problem with my heart shown on the ECG, showed a flutter pattern. GP called me an ambulance and i spent a night at the hospital. Magically my heart went into sinus in the morning and they discharged me that day. Im on beta blockers and blood thinners now so i cant play contact sport anymore. No basketball for 5 months. Cardiologist wants to do an ablation. Im not sure i want that but he knows better i guess. so idk. never had surgery before.. bit scary.
glad you went to the doctor, man. my uncle died suddenly of an undiagnosed heart condition at 31-32 years old, when i was a baby. scary shit. take care.