2761
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 06, 2018, 12:33:13 am »
frozen peas ftw. small, so they conform to your body really easily.
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2762
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 05, 2018, 10:51:38 am »
- run 7.62 km, strides 6 x 20s w/60s walking rest
first 4 km with gf, faster than the last couple times out and negative splits [5:21, 5:19, 5:17, 5:11]. proud of her, she complained a bit early on that her legs were dead but she stuck it out. picked it up a little for the last 3.6 [4:59, 4:57, 5:00] before starting the strides.
- stretch
total distance 8.91 km, total time 47:04.
focused on relaxing and keeping my hips/COG forward of my feet and relaxing into each stride. calves a little sore but didn't bother me once i started running. no cramps now. yay.
total distance for the last seven days is 44.6, which is a PR.
first 4 km with gf, faster than the last couple times out and negative splits [5:21, 5:19, 5:17, 5:11]. proud of her, she complained a bit early on that her legs were dead but she stuck it out. picked it up a little for the last 3.6 [4:59, 4:57, 5:00] before starting the strides.
- stretch
total distance 8.91 km, total time 47:04.
focused on relaxing and keeping my hips/COG forward of my feet and relaxing into each stride. calves a little sore but didn't bother me once i started running. no cramps now. yay.
total distance for the last seven days is 44.6, which is a PR.
2763
Football / Re: Misc NFL Training Videos
« on: April 05, 2018, 01:37:44 am »
i think odell beckham is my answer to the question, "if you could have one person's physical gifts, who would it be?"
2764
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 04, 2018, 02:01:21 pm »
yeah that resonates. i've been trying a bit to run with center of gravity forward, letting feet cycle with quiet steps, those kinds of cues. trying to run without brakes is a good cue.
2765
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 04, 2018, 11:18:06 am »
- run 8.35 km in 42:30
5:05 pace. takes concentration to run that slow, natural desire is to go faster. calves cramping a little bit now post-run. gonna slow down as it gets hotter.
- stretch
also foam rolled calves a bit.
5:05 pace. takes concentration to run that slow, natural desire is to go faster. calves cramping a little bit now post-run. gonna slow down as it gets hotter.
- stretch
also foam rolled calves a bit.
2766
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 03, 2018, 11:28:07 pm »
right, opposite of what joe said. lol. but then i wonder how you'd run if you lived in an actually hilly area. or what your pace actually looks like when you attack hills relative to flat pace. like it may be that attacking the hills still means slowing down below the overall target pace. especially when i'm dealing with hills that are particularly long or steep. well, i'll play around with both and see what feels right.
thanks.
thanks.
2767
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 03, 2018, 10:09:11 am »Matching effort rather than pace for the different graded sections seems like a reasonable thing to do.
well now that you put it that way it seems obvious. good point.
2769
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 02, 2018, 11:27:52 pm »
- run 3 km warm up
- intervals 500m x [1:51, 1:55, 1:59, 1:59, 1:58] w/90s rest
supposed to be 8 but i was dying on the last one. shut it down, build fitness patiently, do not injure self.
- run 2.3 km cool down
- stretch
total distance 8.74 km, total time 43:34
hills make it harder. i tried to keep pace even on the ups and downs but beginning to think i should sell out a little more on downhills and be a little more patient on uphills. it's easy to sail downhill in <3:30 but even a moderately steep uphill at <4:00 is taxing. probably better as a race strategy anyway.
adarq, thoughts on that? you live in the flatlands but i'm curious. joe, too.
- intervals 500m x [1:51, 1:55, 1:59, 1:59, 1:58] w/90s rest
supposed to be 8 but i was dying on the last one. shut it down, build fitness patiently, do not injure self.
- run 2.3 km cool down
- stretch
total distance 8.74 km, total time 43:34
hills make it harder. i tried to keep pace even on the ups and downs but beginning to think i should sell out a little more on downhills and be a little more patient on uphills. it's easy to sail downhill in <3:30 but even a moderately steep uphill at <4:00 is taxing. probably better as a race strategy anyway.
adarq, thoughts on that? you live in the flatlands but i'm curious. joe, too.
2770
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 02, 2018, 07:28:07 am »
data looks more legit when in greek. my brain just goes "IT'S MATH" and tells me it's very advanced.
2771
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 01, 2018, 11:07:40 am »
- run 6.67 km in 36:00
first ~4 km with gf again. a little quicker than yesterday but not much. picked up the pace a bit for the last ~700m, below 4:05, just for funsies.
- a little core and push/pull stuff
just to start doing it again
- stretch
feel nice. hungry now.
first ~4 km with gf again. a little quicker than yesterday but not much. picked up the pace a bit for the last ~700m, below 4:05, just for funsies.
- a little core and push/pull stuff
just to start doing it again
- stretch
feel nice. hungry now.
2772
Basketball / Re: March Madness 2018
« on: March 31, 2018, 01:54:01 pm »
GO BLUE
tip is just after 3 AM local time. planning to wake up for the second half.
tip is just after 3 AM local time. planning to wake up for the second half.
2773
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 31, 2018, 12:23:55 pm »
- run 12.01 km in 1:05:49
first 5.7km with gf, so very slow (~5:45). last 6.3km right around goal pace (5:08).
- stretch
first 5.7km with gf, so very slow (~5:45). last 6.3km right around goal pace (5:08).
- stretch
2775
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 29, 2018, 05:40:31 am »
thanks for the tip to jay johnson, looks like some good vids. have been thinking about that given how much harder it is to get going in the morning. LMLS looks like probably a good thing to start doing.