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Messages - LBSS

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2941
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.

2942
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:

Sunday4-5 very easy
Monday10 easy
Tuesday6-7 easy
Wednesday6-8 x 500 interval @<20:00 pace
Thursday6-7 easy
Fridayrest
Saturday3-4 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.

 :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat:

2943
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.  :uhhhfacepalm:

- 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.

2944
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

2945
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 18, 2017, 02:48:48 am »
Quote from: adarqui on December 13, 2017, 10:23:40 am
Quote from: LBSS on December 13, 2017, 10:11:02 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.  :ibrunning: :ibrunning: :ibrunning:

2946
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.

2947
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.

2948
Progress Journals & Experimental Routines / Re: FP's log
« on: December 15, 2017, 03:06:42 am »
105x8 seated btn ohp is really solid, especially considering how long your arms are.  :lololol:

2949
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 14, 2017, 10:20:54 pm »
- run 4.34 km in 22:16
struggle bus. didn't really eat dinner last night (salad and 1.5 cinnamon rolls, which i made and which took so long i forgot about dinner, lol) and drank more than i should have (but won $50 playing poker so...worth it!). these were junk miles, but not enough that i'm worried about it. still happy to have done more than nothing.

- stretch

2950
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 14, 2017, 02:40:33 am »

2951
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 13, 2017, 12:02:51 pm »
if that dude is legit built and lean, then haters gonna hate, lol  :P

it's like adarq driving internet people insane with quarter squats back in the day. it was working for him, so he gave no fucks.

2952
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 13, 2017, 10:11:02 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

2953
Basketball / Re: Mid range sucks in pickup ball?
« on: December 12, 2017, 10:08:17 pm »
Quote from: jumperer on December 12, 2017, 10:06:06 pm
haha yea.. seems like that is the case now esp. since the rise of the warriors. but kobe and MJ dominated with the mid range, right?

sure, although kobe is overrated so not sure he's the best case to point to. but the midrange is just inefficient. it's math: gains you no more points than a shot closer to the rim, at a significantly lower likelihood of going in. threes are worth 50% more so the lower percentage of success is easily justified.

2954
Basketball / Re: Mid range sucks in pickup ball?
« on: December 12, 2017, 09:47:00 pm »
mid-range shots suck at all levels of basketball, compared to post shots/layups and threes.

2955
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 12, 2017, 01:04:36 pm »
all-time PR is surrious.  :lololol:

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