286
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 29, 2024, 08:22:30 pm »
- "easy" run 39:14, 7.67 km; km 3 and 5 @ ~10 mile pace (4:22, 4:21)
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287
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: February 29, 2024, 09:29:02 am »
happy belated birthday!
288
Progress Journals & Experimental Routines / Re: Raptor's log
« on: February 29, 2024, 09:15:20 am »
after we moved in together my wife started having pain in her neck and getting frozen, where she couldn't turn her head very far to either side. this coincided with her starting to use a big armchair that i inherited as a primary desk, sitting with her body facing forward and the laptop balanced on the left arm of the chair. once she changed her position in the chair so that she is facing the arm with her legs tucked under, the neck pain went away.
also, i get tension headaches from time to time, which are referred pain from my upper back when i'm stressed out by something. i don't notice the extra tension in my back but it is obviously there, i end up with big knots. moving my shoulders, thoracic spine, and neck through their full range of motion - carefully, as in through feldenkrais - helps a lot. e.g., https://nickellson.com.au/2020/04/06/feldenkrais-shoulder-spine-integrator/.
point is, sounds like it might be good to find a different position for your racing game, and spend some time moving your shoulders deliberately.
also, i get tension headaches from time to time, which are referred pain from my upper back when i'm stressed out by something. i don't notice the extra tension in my back but it is obviously there, i end up with big knots. moving my shoulders, thoracic spine, and neck through their full range of motion - carefully, as in through feldenkrais - helps a lot. e.g., https://nickellson.com.au/2020/04/06/feldenkrais-shoulder-spine-integrator/.
point is, sounds like it might be good to find a different position for your racing game, and spend some time moving your shoulders deliberately.
289
Progress Journals & Experimental Routines / Re: Raptor's log
« on: February 28, 2024, 07:22:37 am »
damn man that sounds terrifying, thanks for sharing. maybe try coming clean with the neurologist about this part, if you haven't already:
just throw it on the doc as a challenge? like, "you gonna be one of these 15 minute assholes or you gonna try to help me?" idk, hope it goes well tomorrow, good luck.
Quote
don't have much hope - the problem is complex, with a lot of details, and these people are there to just make an opinion in 15 minutes and come up with something and most of the time they don't care, they simply say "you're imagining, it's a psychiatric thing" etc. It's been going on for two years, already, and I don't even know its nature, its ethiology - is it nervous? Is it mental? Is it exhaustion? Is it circulatory? I even went as far to assume that the vaccine might be involved, as there is a lack of explanation for these weird symptoms.
just throw it on the doc as a challenge? like, "you gonna be one of these 15 minute assholes or you gonna try to help me?" idk, hope it goes well tomorrow, good luck.
290
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 27, 2024, 07:17:40 pm »
- 10k pace repeats
-- warm up
-- 5 x 1 km (4:11, 4:09, 4:11, 4:11, 4:06)
-- cool down
legs felt heavy.
-- warm up
-- 5 x 1 km (4:11, 4:09, 4:11, 4:11, 4:06)
-- cool down
legs felt heavy.
291
Progress Journals & Experimental Routines / Re: Raptor's log
« on: February 26, 2024, 04:50:22 pm »
have you been to the doctor?
292
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 26, 2024, 04:48:53 pm »
- run 39:42, 6.39 km
freaking beautiful outside today. weird for late february.
freaking beautiful outside today. weird for late february.
293
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 25, 2024, 05:19:18 pm »
- run 1:40:34, 16.02 km
with wife, nice and easy pace.
with wife, nice and easy pace.
294
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 23, 2024, 07:19:38 pm »
wednesday
- treadmill tempo
-- warm up
-- 5 x (2 mins @ 3:52, 1 min @ 6:00)
-- cool down
today
- run ~4.5 miles
got home yesterday afternoon after 28 hours in transit. woof. watch didn't charge overnight so it was dead, so just an estimate based on knowing the route. was probably a little more than 4.5.
- treadmill tempo
-- warm up
-- 5 x (2 mins @ 3:52, 1 min @ 6:00)
-- cool down
today
- run ~4.5 miles
got home yesterday afternoon after 28 hours in transit. woof. watch didn't charge overnight so it was dead, so just an estimate based on knowing the route. was probably a little more than 4.5.
295
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 20, 2024, 09:26:58 am »
- treadmill whatever
-- warm up
-- run x 5 mins @ 4:00, 5 mins @ 3:52
-- cool down
work meant this had to be really short. better than nothing. guts still a little off but pretty much okay.
-- warm up
-- run x 5 mins @ 4:00, 5 mins @ 3:52
-- cool down
work meant this had to be really short. better than nothing. guts still a little off but pretty much okay.
296
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 19, 2024, 08:43:28 pm »
was in siem reap from saturday-monday, working and maxing out the time i had for tourism. no running. also got the shits yesterday, after a week-plus in the country with no issues. go figure. got back last night and tried to run but felt bad so stopped after five minutes.
trips like this were more fun when i was in my 20s. it's cool to be out here, i'm learning a lot and that's great. but i'm tired and i miss my wife and i want to be able to train consistently for something for once in my life. last year was an anomaly with the lack of work travel. this year is looking more typical: strong likelihood that i'll have to come back out to cambodia in a couple of months. kyrgyzstan and bangladesh are possibilities for later in the year, maybe sri lanka, maybe vietnam. starting to think again what it'd look like to change careers.
trips like this were more fun when i was in my 20s. it's cool to be out here, i'm learning a lot and that's great. but i'm tired and i miss my wife and i want to be able to train consistently for something for once in my life. last year was an anomaly with the lack of work travel. this year is looking more typical: strong likelihood that i'll have to come back out to cambodia in a couple of months. kyrgyzstan and bangladesh are possibilities for later in the year, maybe sri lanka, maybe vietnam. starting to think again what it'd look like to change careers.
297
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: February 19, 2024, 08:33:44 pm »
oh man, TIL that kelvin kiptum died the weekend before last in a car crash. he was gonna try to run an official sub-2:00 in april. two young kids and a wife left behind. RIP. 
298
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 16, 2024, 07:03:08 am »
sick and then swamped with work the last couple days.
- treadmill tempo
-- warm up
-- 3 x (4 min @ 4:20, 1 min @ 6:00); replaced last cool down interval with a bit more than a minute at 3:55 just to get to 5 km
-- cool down
- pull ups x a few
4:20 is target 10-mile pace, ish. obviously these tempo workouts aren't really pushing it, but they're better than a half hour of steady-state.
- treadmill tempo
-- warm up
-- 3 x (4 min @ 4:20, 1 min @ 6:00); replaced last cool down interval with a bit more than a minute at 3:55 just to get to 5 km
-- cool down
- pull ups x a few
4:20 is target 10-mile pace, ish. obviously these tempo workouts aren't really pushing it, but they're better than a half hour of steady-state.
299
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 13, 2024, 08:30:16 am »
yesterday
- treadmill incline walk x 30 mins
- GMB warm up + hip mobility
- a few pull ups
today
- treadmill tempo
-- warm up
-- (2 mins @ 4:10, 2 min @ 4:40) x 4
-- cool down
- GMB warm up
- static stretching for legs
- treadmill incline walk x 30 mins
- GMB warm up + hip mobility
- a few pull ups
today
- treadmill tempo
-- warm up
-- (2 mins @ 4:10, 2 min @ 4:40) x 4
-- cool down
- GMB warm up
- static stretching for legs
300
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 10, 2024, 10:29:32 pm »
i'm in cambodia for the next week and a half.
- treadmill incline walk x 20 mins
no more running right after long flights. dulles to seoul was 15+ hours and seoul to phnom penh 5+, and we only had an hour layover. honestly, though, i've had worse flights that weren't quite as long. not sure why, it's not like korean was particularly comfortable. anyway, will probably stick to walking tomorrow and then switch to running. one benefit of jet lag/work travel is that i'm usually up early so it's easy to exercise before work.
- treadmill incline walk x 20 mins
no more running right after long flights. dulles to seoul was 15+ hours and seoul to phnom penh 5+, and we only had an hour layover. honestly, though, i've had worse flights that weren't quite as long. not sure why, it's not like korean was particularly comfortable. anyway, will probably stick to walking tomorrow and then switch to running. one benefit of jet lag/work travel is that i'm usually up early so it's easy to exercise before work.