241
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 16, 2025, 07:41:20 pm »
the dark up that far north was what i remember really killing in the winter. so little light, so little sun.
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242
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 16, 2025, 07:29:49 pm »
thanks man! i have been pretty consistent, it feels good. just have to stay healthy, keep focusing on getting to bed at a good hour. wife has been on my case about eating more protein and she's right, so i've started to do that again.
- run 52:40, 9.09 km
funnily, almost the same pace as tuesday but lower average HR (caveat that watch may not be that accurate).
this puts me at 49.5 km for the week already. much easier to get to 50 km when you're doing 22 km in one go! makes 80 km/week seem attainable.
- run 52:40, 9.09 km
funnily, almost the same pace as tuesday but lower average HR (caveat that watch may not be that accurate).
this puts me at 49.5 km for the week already. much easier to get to 50 km when you're doing 22 km in one go! makes 80 km/week seem attainable.
243
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 15, 2025, 07:44:57 am »
- tempo
-- warm up
-- 6 x 4 min @ threshold (4:20, 4:16, 4:14, 4:11, 4:05, 4:08), 1 min walking
-- cool down
pretty cold. the track is still frozen over in places so i did this as laps around the block with some of the other members of the running group. not as fun when you can't all see each other but still ok. the rx was for eight reps but that feels like too many at this stage. i'll get there. good workout.
-- warm up
-- 6 x 4 min @ threshold (4:20, 4:16, 4:14, 4:11, 4:05, 4:08), 1 min walking
-- cool down
pretty cold. the track is still frozen over in places so i did this as laps around the block with some of the other members of the running group. not as fun when you can't all see each other but still ok. the rx was for eight reps but that feels like too many at this stage. i'll get there. good workout.
244
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 14, 2025, 07:42:58 am »
last night
- climb x 2.5 hours
buddy came about an hour in. hands rubbed very raw by the end.
today
- run 48:12, 8.42 km
a little too fast for an easy run day, it was cold so i started out a little quick and then wasn't aware enough to slow down. nbd, just need to be sure that on these days i'm really focused on keeping HR below 130.
- climb x 2.5 hours
buddy came about an hour in. hands rubbed very raw by the end.
today
- run 48:12, 8.42 km
a little too fast for an easy run day, it was cold so i started out a little quick and then wasn't aware enough to slow down. nbd, just need to be sure that on these days i'm really focused on keeping HR below 130.
245
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 12, 2025, 01:40:02 pm »
now that i am scheming for ultras again, i have my eye on an FKT in my area that hasn't been seriously attempted by a man. a woman made quite an impressive effort, which i'm not sure i'd be able to beat. but the male record holder was clearly walking and camping along the way. would be cool to hold an FKT! it's a bit over 100k, so something to work toward for 2026. would require significant planning, as i'd have to stash food along the route. fingers crossed that no one else notices the gap first.
246
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 12, 2025, 06:29:06 am »
yesterday
- dreadmill intervals
-- warm up
-- 4 x 5 min @ 6:53/mile pace, 2 min @ 10:00/mile pace
-- cool down
a workout i've seen in several places. it works well for treadmill, makes 40 minutes pass tolerably. i'll do it again, upping the working pace gradually.
- climb x one hour
meh
today
- trail run x 2:08:21, 22.00 km
meant to do 12ish miles today but a buddy texted last night to ask if i wanted to join him and a friend for an early morning run today. had to say yes. i didn't know they were planning to do most of it on trails, in the snow! there ended up being five of us for the first ~5 miles, and then my buddy and his friend turned around and i kept going with the other two. they're both in great shape, definitely pulled me up the hills faster than i would have gone on my own. i ended up stopping at a cafe and getting a coffee and a scone and then ubering the last mile and a half home, lol. really fun.
ETA: i was too warm with long underwear, a long-sleeve t-shirt, zip fleece, and hat. not uncomfortable at all during the run, the wicking worked great so i was dry while the inside of my fleece was wet. but that's too much sweat for a cold day. need to keep experimenting with layers on these cold but not very cold days. gloves remain a must.
- dreadmill intervals
-- warm up
-- 4 x 5 min @ 6:53/mile pace, 2 min @ 10:00/mile pace
-- cool down
a workout i've seen in several places. it works well for treadmill, makes 40 minutes pass tolerably. i'll do it again, upping the working pace gradually.
- climb x one hour
meh
today
- trail run x 2:08:21, 22.00 km
meant to do 12ish miles today but a buddy texted last night to ask if i wanted to join him and a friend for an early morning run today. had to say yes. i didn't know they were planning to do most of it on trails, in the snow! there ended up being five of us for the first ~5 miles, and then my buddy and his friend turned around and i kept going with the other two. they're both in great shape, definitely pulled me up the hills faster than i would have gone on my own. i ended up stopping at a cafe and getting a coffee and a scone and then ubering the last mile and a half home, lol. really fun.
ETA: i was too warm with long underwear, a long-sleeve t-shirt, zip fleece, and hat. not uncomfortable at all during the run, the wicking worked great so i was dry while the inside of my fleece was wet. but that's too much sweat for a cold day. need to keep experimenting with layers on these cold but not very cold days. gloves remain a must.
247
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 11, 2025, 09:31:04 am »
just signed up for a 50k in october. plan is to try to get into the JFK 50 miler a month after that, and use the 50k as a trial run. but if i don't get into the JFK (spots are limited), then at least i'll have one ultra on the calendar for this year!
248
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 10, 2025, 12:54:43 pm »
yesterday
- run 40:48, 7.27 km
same thing as the day before, lapping the high school, middle school, and library near my house since their sidewalks are well shoveled. took a slightly different route home so lost a few hundred meters in distance. it's a drag to run on ice.
- run 40:48, 7.27 km
same thing as the day before, lapping the high school, middle school, and library near my house since their sidewalks are well shoveled. took a slightly different route home so lost a few hundred meters in distance. it's a drag to run on ice.
249
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 08, 2025, 08:13:10 am »
- run 46:59, 7.49 km
not as cold as i expected since there wasn't much wind to speak of. woke with a headache, again, but it didn't seem as bad and then run helped a little. what a pain. proud of myself for dragging myself out the door.
not as cold as i expected since there wasn't much wind to speak of. woke with a headache, again, but it didn't seem as bad and then run helped a little. what a pain. proud of myself for dragging myself out the door.
250
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 07, 2025, 05:46:30 pm »
that turned into a two-day headache. unpleasant, was incapacitated for most of the day today, basically lay on the bed staring at the wall or with my eyes closed. feeling a bit better now but still fragile. the running group is going to meet up for a light run together tomorrow morning, since the track is under 8 inches of snow, but i'm TBD about joining. would be most likely my coldest-ever run (24/-5, windchill 14/-10).
251
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 06, 2025, 03:20:24 pm »
woke up feeling sick, hasn't gotten any better throughout the day. if i feel better before dark then i'll get out for a little snow run. if not, rest day.
252
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 05, 2025, 08:55:44 pm »
saturday
- ski x 5.5 hours
cold and windy, windchill was around -9/-23 (air temp ~10/-12). but we layered up and it snowed on the way up - the drive was difficult, especially after dark - so we were fine until the wind really picked up in the afternoon and our faces started to get cold through the balaclavas. still, it was a really fun day.
today
morning:
- ski x 3 hours
conditions perfect: air temp was ~13/-10 and the wind had died all the way down. clear blue skies. and for whatever reason the mountain was not at all busy, we never waited more than 5-6 minutes for a lift. the snow was still nice, no ice which is the great bane of east coast skiing (the relevant subreddit is r/icecoast).
evening:
- jump rope
- mobility
- climb x 45 mins
was pretty dead but figured i'd join my wife at the gym anyway. i stuck to easy climbs for the most part and stopped when my biceps started telling me to cut it out.
- ski x 5.5 hours
cold and windy, windchill was around -9/-23 (air temp ~10/-12). but we layered up and it snowed on the way up - the drive was difficult, especially after dark - so we were fine until the wind really picked up in the afternoon and our faces started to get cold through the balaclavas. still, it was a really fun day.
today
morning:
- ski x 3 hours
conditions perfect: air temp was ~13/-10 and the wind had died all the way down. clear blue skies. and for whatever reason the mountain was not at all busy, we never waited more than 5-6 minutes for a lift. the snow was still nice, no ice which is the great bane of east coast skiing (the relevant subreddit is r/icecoast).
evening:
- jump rope
- mobility
- climb x 45 mins
was pretty dead but figured i'd join my wife at the gym anyway. i stuck to easy climbs for the most part and stopped when my biceps started telling me to cut it out.
253
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 03, 2025, 07:57:02 am »
yesterday
- run 36:30, 6.53 km
going skiing this weekend, leaving at lunch time. if i have time, i'll do a short run later this morning.
- run 36:30, 6.53 km
going skiing this weekend, leaving at lunch time. if i have time, i'll do a short run later this morning.
254
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 01, 2025, 08:24:55 pm »
- treadmill run x 20 mins @ 9:40 pace
- climb x 2 hours
my friend josh came. he's not as strong a climber so we focused on the easier stuff. it was fun, i like to teach and i'm enough better than he is that i actually have some useful feedback and advice to give. got him to the top of his first purple route, which he was happy about.
- push up x 11,10
happy new year!
- climb x 2 hours
my friend josh came. he's not as strong a climber so we focused on the easier stuff. it was fun, i like to teach and i'm enough better than he is that i actually have some useful feedback and advice to give. got him to the top of his first purple route, which he was happy about.
- push up x 11,10
happy new year!