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Messages - LBSS

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2806
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.

2807
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.

2808
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.

2809
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

2810
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.

2811
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 13, 2018, 01:08:04 am »
+8 million to what adarq said.

2812
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.

2813
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.

2814
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: March 12, 2018, 12:39:46 am »
that's an interesting idea, although politically there's no way i could do it. first because fuck the police, second because my employer wouldn't be down with me trying to establish an independent relationship with anything security-apparatus-related.

2815
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 12, 2018, 12:34:58 am »
there's a 350-400m uphill on the back side on my neighborhood. thinking about running around to it as an extended warm up (~3 km), doing some hill repeats, then cooling down with the final ~1 km to my house. maybe tomorrow, partly just to rest and partly to begin to shift my schedule earlier so i'm running the morning. got an early night and good night's sleep last night. today might do a little bit of yoga/calisthenics or might do nothing, we'll see.

2816
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 11, 2018, 09:11:54 am »
- run 5.01 km in 23:24 (4:37, 4:32, 3:55, 5:09, 5:07)
set out to do 2 km warm up and then multiple sub-4:00 intervals but was super gassed after the first one. was kind of hot again, plus the interval worked out to be mostly uphill.

- superset x 3
-- KB swing x 10
-- KB suitcase carry 80'/arm

- handstand wall kick-ups + floats

- stretch

slightly disappointed in myself for bailing on the second interval but this is a good baseline. must work on adding horsepower a bit while continuing to work on mileage.

2817
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: March 11, 2018, 06:34:02 am »
Quote from: adarqui on March 10, 2018, 07:07:23 pm
Quote from: LBSS 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.

damn that sucks a$$. Website disappearing is sketchy.

at some point you might have to organize your own race :o......... not sure how hard that would be.

damn hope you find something in the not-so-distant future.

that Loco Rio group I run with organizes their own races, plan on doing some eventually. I think the next one is in April (8k). They also talked about creating their own XC "circuit".. i'd be very interested in that. I love running on soft surfaces.

the problem with organizing your own race here is the police and security. basically if you want to have any large concentration of people, especially outside, you need a "no-objection" from the police and that can take ages and they're liable to cancel at the last minute. happened to my gf last month: she was supposed to open for this big pop star on valentine's day and like two days before they said, all outdoor events on valentine's day are banned. it was a bummer.

that said, one of the guys i ran with last wednesday morning said there was an austrian lady who used to live here who organized a triathlon and left behind a list of all the steps she took to get that done. so it's possible. longer-term project perhaps.

2818
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: March 11, 2018, 06:30:15 am »
something tells me joe will have no difficulty avoiding burgers before the half...

2819
Nutrition & Supplementation / Re: Taking double dose of pre workout
« on: March 11, 2018, 03:29:58 am »
Quote from: acole14 on March 10, 2018, 06:32:25 pm
If you have kidney issues, I'd be staying the hell away from pre-workouts. I doubt they're more effective than having a strong coffee 30min before.

and much more expensive.

2820
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 11, 2018, 01:48:37 am »
last night

- run 9.21 km in 45:41
warm weather = slow. kept this easy (three in three out) but felt like a slog most of the way and was in fact slow: 4:57 pace. GPS started working right away and the map seems accurate so i'm going with the garmin measurement.

- stretch

also spent some time moving heavy potted plants around. chest and biceps a little sore today.

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