2701
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 03, 2018, 11:49:25 pm »
forerunner 235.
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2702
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 03, 2018, 09:55:45 am »
- run 5.96km in 27:59
jet lagged and not enough sleep, legs feel a bit heavy. 4:50 pace is alright under the circumstances. first run with garmin. will continue to fiddle with settings and such to make sure it's optimized but as a first run this was good.
- foam roll adductors and hip flexors
- stretch
- shoulder mobilizations
jet lagged and not enough sleep, legs feel a bit heavy. 4:50 pace is alright under the circumstances. first run with garmin. will continue to fiddle with settings and such to make sure it's optimized but as a first run this was good.
- foam roll adductors and hip flexors
- stretch
- shoulder mobilizations
2703
Progress Journals & Experimental Routines / Re: FP's log
« on: January 03, 2018, 02:18:08 am »12/25
Ss1a: Squat:
305*5 paused
355 *2,2,2,2 pretty easy
Ss1b DJs:
4*5
Hit my hand on a railing going up for dj and injured my wrist. It's pretty gnarly looking, bony lump right index finger around the base of the wrist. Waiting on an X-ray at the hospital
UUPDATE: it's fractured for sure and possibly dislocated. cant really use my right hand for anything. No DB's, probably no BB. I can't draw or write which is the big killer, I can't work and I don't know if I'll be able to continue with my digital art class that starts next week. I foresee a lot of leg press volume in the future, maybe zercher squats or some funky front rack shit. We will see.
what did the annoying doc say?
2704
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: January 03, 2018, 02:14:58 am »
you have to literally pick up your paycheck? it's 2018, man! i live in pakistan, where the banking system is such a joke that you can't set up a paypal account, and even here i get direct deposit.
2705
Progress Journals & Experimental Routines / Re: 95
« on: January 03, 2018, 02:10:23 am »QuoteI think im ok with one or two persons training around me in isolation. But when there is a group especially youths, i feel they'll judge me more? Is that weird? Anyway.
if there's any group of people you should care less about judging, it's youths. lmao. it can be annoying when they are acting like little giggly twats, but really, it's probably better if they are too afraid to judge you..
You're right. But why do i care so much lol. I just remembered we went to watch a movie and these teen giggly twats were not enjoying the movie (Downsizing) and they ruined the experience for us by talking shit and laughing and giggling constantly throughout the film.
i went to see the last jedi in islamabad right before leaving for the holidays and a kid in the row ahead of us literally took a call at one point. i smacked him on the shoulder and hissed at him to stop, which he did.
2706
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 02, 2018, 11:16:05 pm »
24 december
- run x 2 km
- interval run 2 x 1km @4:00, 90s rest
- cool down run x 1.5km
- stretch
total 6.5, done on treadmill. something went screwy in my lower right leg almost immediately but i ran through it. mistake, it bugged me for the next 5-6 days. a spot of pain about four inches up my shin, right where the muscle meets the bone. had absolutely no issues with the street run so i'm hoping it isn't the shoes (!).
lots of walking around the rest of break but no running. it was cold as all mf get out. back in islamabad now, will try to run tonight if jet lag is not too cruel.
- run x 2 km
- interval run 2 x 1km @4:00, 90s rest
- cool down run x 1.5km
- stretch
total 6.5, done on treadmill. something went screwy in my lower right leg almost immediately but i ran through it. mistake, it bugged me for the next 5-6 days. a spot of pain about four inches up my shin, right where the muscle meets the bone. had absolutely no issues with the street run so i'm hoping it isn't the shoes (!).
lots of walking around the rest of break but no running. it was cold as all mf get out. back in islamabad now, will try to run tonight if jet lag is not too cruel.
2707
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 23, 2017, 08:02:14 am »
sent garmin and a few other things to my old house 
dumbass. got amazon to refund the $ but still so annoyed at myself.
kinvaras came though, and they are a dream
- run 6.40 km in 30:38
there are a lot more hills at home than in islamabad.
- stretch
dumbass. got amazon to refund the $ but still so annoyed at myself.
kinvaras came though, and they are a dream
- run 6.40 km in 30:38
there are a lot more hills at home than in islamabad.
- stretch
2708
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 21, 2017, 10:38:23 am »
vag: PUSH THROUGH, VACATION IS SOON
vag's body: no way brah. time to take a break.
vag's body: no way brah. time to take a break.
2709
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 21, 2017, 10:36:25 am »
- run 1 km
- intervals 1000m x 2, 90s rest
3:57, 4:07 -- a little faster than i meant to and pacing is still uneven. i'm learning.
- run 1.7 km
- stretch
time to shower and pack. not bringing running shoes in the fervent hope that i'll like the kinvaras. and if i don't then damn it i need a new pair anyway. there's always brick and mortar shopping.
- intervals 1000m x 2, 90s rest
3:57, 4:07 -- a little faster than i meant to and pacing is still uneven. i'm learning.
- run 1.7 km
- stretch
time to shower and pack. not bringing running shoes in the fervent hope that i'll like the kinvaras. and if i don't then damn it i need a new pair anyway. there's always brick and mortar shopping.
2710
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 21, 2017, 02:51:54 am »
yep, 8.32 is second longest run certainly since high school. i'm planning to build up to 10 km as the weekly long run pretty early in the new year. plan will be to get to about 40km per week with a couple of faster days:
but yeah don't want to be doing junk miles just to meet an arbitrary goal!
and yeah i'm gonna have a hard time not wanting to run right away, unless it's raining and miserable, or snowy/icy.
LEAVING TONIGHT! will try to get one last run in before the long trip home.
| Sunday | 4-5 very easy |
| Monday | 10 easy |
| Tuesday | 6-7 easy |
| Wednesday | 6-8 x 500 interval @<20:00 pace |
| Thursday | 6-7 easy |
| Friday | rest |
| Saturday | 3-4 x 1000 interval @21:00 pace |
but yeah don't want to be doing junk miles just to meet an arbitrary goal!
and yeah i'm gonna have a hard time not wanting to run right away, unless it's raining and miserable, or snowy/icy.
LEAVING TONIGHT! will try to get one last run in before the long trip home.
2711
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 20, 2017, 10:22:22 am »
meant to run last night but ended up having to work until 11. had a headache this morning so ran this evening instead. didn't think about it beforehand so tonight's distance gives me only 24.1 km in the last week, short of the 25 km december quota.
- run 8.32 km in 41:36
kept it easy, had let myself run a little too fast the last couple of times out.
- stretch
knees a bit achey now. ordered saucony kinvara 8s to my parents' house, hopefully they'll feel right (i'm usually a 10.5 or 11 so i ordered both and will return the pair that doesn't fit) and that'll help with the longer run knee ache.
- run 8.32 km in 41:36
kept it easy, had let myself run a little too fast the last couple of times out.
- stretch
knees a bit achey now. ordered saucony kinvara 8s to my parents' house, hopefully they'll feel right (i'm usually a 10.5 or 11 so i ordered both and will return the pair that doesn't fit) and that'll help with the longer run knee ache.
2712
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 18, 2017, 01:11:41 pm »
it's gnarly.
- run 6.51 km in 31:27
not great, i think last night took a little more out of me than i thought. went out a little too fast as well and then slowed down, 4:50 average pace.
- stretch
- run 6.51 km in 31:27
not great, i think last night took a little more out of me than i thought. went out a little too fast as well and then slowed down, 4:50 average pace.
- stretch
2713
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 18, 2017, 02:48:48 am »- run 7.01 km in 33:12
felt fast, full of energy. evenings still easier than mornings. hit 5.00 km in 23:12, which is just 0:12 behind my december goal for a 5k...in the middle of a longer run. good.
- stretch
calves a little tight
solid!
that's how i see most experienced do their tempo too.. 1 run, with 2-3+ mile warmup, tempo in the middle, 2-3+ mile cool down.
i am still running 3-5 miles, so pretty far from 2-3 mile warm up and cool down! once i get fitter i guess i can do my current workouts with a more serious workout in the middle.
2714
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 18, 2017, 02:36:20 am »
w/r/t "trying to run slower": like you i'm still very much at the beginning of running training. the best thing for me is, at least 80% of the time, to not think about pace at all. settle into a comfortable cadence, whatever that means that day, and go with it. i don't try to run at any particular speed. if my experience is any indication, you'll speed up over time without meaning to. i started out in august/september at 5:12/km for 4 km as a natural pace on the roads and last night ran 4:34 for 5 km. that's a nearly 40-second improvement, with little noticeable difference in workout-to-workout effort,* in three months.
so my recommendation is just not to fuss about pace at all while you're running. it'll take care of itself.
*i did kick a bit at the end of the run last night, when it was clear that i could get under 23:00 if i wanted to. but i wasn't gassed, still very much a training run.
so my recommendation is just not to fuss about pace at all while you're running. it'll take care of itself.
*i did kick a bit at the end of the run last night, when it was clear that i could get under 23:00 if i wanted to. but i wasn't gassed, still very much a training run.
2715
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 17, 2017, 11:43:23 am »
- run 5.01 km in 22:56
road adult PR, second time meeting december goal. slower than first time because road.
- stretch
went to lahore this weekend with gf. was fun but also stressful for a couple of reasons. the old city is batshit, doubt many or any of you have experienced driving like that. street barely wide enough for a small car, motorcycles and pedestrians passing on both sides in both directions. hiring a driver next time, it's worth it. anyway i needed to move when we got back. slightly lightheaded now.
road adult PR, second time meeting december goal. slower than first time because road.
- stretch
went to lahore this weekend with gf. was fun but also stressful for a couple of reasons. the old city is batshit, doubt many or any of you have experienced driving like that. street barely wide enough for a small car, motorcycles and pedestrians passing on both sides in both directions. hiring a driver next time, it's worth it. anyway i needed to move when we got back. slightly lightheaded now.