346
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 11, 2023, 10:37:52 am »
pretty strong! why'd you stop squatting?
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
347
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 10, 2023, 03:43:16 pm »
~170 pounds/77 kg, i think. maybe a little less.
also, to answer the question you asked vag in his journal: for now i'm completely on the running train. but i'll get tired of it eventually and need to change things up, and at that point i think the likeliest thing will be to shift back toward a focus on strength and explosiveness. i don't think i'll ever dunk again -- i'm 36 and only ever managed to do it, like, twice, at the peak of my original dunk journey seven (!) years ago -- but it'd be nice to get back to being able to grab rim at will, at least. and squat 2x bw again.
incidentally, this journal turned 14 years old last month.
also, to answer the question you asked vag in his journal: for now i'm completely on the running train. but i'll get tired of it eventually and need to change things up, and at that point i think the likeliest thing will be to shift back toward a focus on strength and explosiveness. i don't think i'll ever dunk again -- i'm 36 and only ever managed to do it, like, twice, at the peak of my original dunk journey seven (!) years ago -- but it'd be nice to get back to being able to grab rim at will, at least. and squat 2x bw again.
incidentally, this journal turned 14 years old last month.
348
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 10, 2023, 10:23:03 am »
back in DC as of yesterday evening. what a weekend.
- run 8:00, 1.27 km
started to get a hint of that weird posterior left knee thing i developed in BA back in august. maybe it has something to do with trying to run so soon after getting off a long flight. cut myself off this time instead of trying to push through and see if it would go away.
- run 8:00, 1.27 km
started to get a hint of that weird posterior left knee thing i developed in BA back in august. maybe it has something to do with trying to run so soon after getting off a long flight. cut myself off this time instead of trying to push through and see if it would go away.
349
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 09, 2023, 02:58:45 am »
hello from denmark. week ended in an unexpected way: my fiancée called me on friday morning from copenhagen, in tears, asking me to call a doctor to her hotel room. she'd had a recurrence of the gastritis that knocked her out for two weeks in july 2022 and was freaking out. she ended up in the hospital, and i ended up on a plane over here to take care of her until she's well enough to travel. we're flying back today, so that's good. but anyway running plans (all plans) got disrupted. i did manage to get a treadmill workout in yesterday, which felt great.
- mixed tempo
-- warm up
-- 5 x (2 min @15kph, 2 min @9kph)
-- 10 min @ 14 kph
-- cool down
- GMB warm-up sequence
basic calisthenics to loosen up joints. got to commit to doing at least this every day.
- mixed tempo
-- warm up
-- 5 x (2 min @15kph, 2 min @9kph)
-- 10 min @ 14 kph
-- cool down
- GMB warm-up sequence
basic calisthenics to loosen up joints. got to commit to doing at least this every day.
350
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: October 08, 2023, 01:44:49 pm »
Kelvin Kiptum destroys marathon world record, finishing Chicago in 2:00:35! https://www.bbc.com/sport/athletics/67047638.amp
351
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 03, 2023, 09:17:42 pm »
nope, not at all. it's meditative when i'm by myself, and most of the time on long runs i'm with my fiancée anyway. she's good company. 
- run ~7 km, ~38 mins
watch died about a half km from home.
- run ~7 km, ~38 mins
watch died about a half km from home.
352
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 30, 2023, 05:52:24 pm »
- run 3:09:43, 29.07 km
distance PR, first time ever running over three hours. average pace dragged down a little because we took a 5-6 minute walking break around mile 13-14 and another minute long one around mile 16. pretty tired but feel okay, i didn’t drink enough water over the first couple hours.
distance PR, first time ever running over three hours. average pace dragged down a little because we took a 5-6 minute walking break around mile 13-14 and another minute long one around mile 16. pretty tired but feel okay, i didn’t drink enough water over the first couple hours.
353
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 28, 2023, 07:18:24 pm »
- intervals
-- warm up
-- 2 x (8 x 1 min 4:05-4:10 pace, 1 min slow jog) w/ 5 min jog between sets
-- cool down
workout comes from my new youtube dude will johnson. set the pace a little conservatively based on the zone calculator he uses: https://drwilloconnor.com/training-zones-how-to/. this workout is supposed to have the fast reps in zone 5, which based on the fastest 30 mins of my recent half marathon (a proxy he suggests for a 10k or 30 minute time trial), gives a range of 4:05-4:20. of course, this was on a track rather than up and downhill, but anyway it felt too easy. will do it a bit faster next time.
-- warm up
-- 2 x (8 x 1 min 4:05-4:10 pace, 1 min slow jog) w/ 5 min jog between sets
-- cool down
workout comes from my new youtube dude will johnson. set the pace a little conservatively based on the zone calculator he uses: https://drwilloconnor.com/training-zones-how-to/. this workout is supposed to have the fast reps in zone 5, which based on the fastest 30 mins of my recent half marathon (a proxy he suggests for a 10k or 30 minute time trial), gives a range of 4:05-4:20. of course, this was on a track rather than up and downhill, but anyway it felt too easy. will do it a bit faster next time.
354
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 27, 2023, 07:51:13 pm »
- run 47:43, 7.58 km
watch did not record HR at all this time. hm.
watch did not record HR at all this time. hm.
355
Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 27, 2023, 08:36:01 am »
Welcome back!
Yeah, I think Andrew purged inactive journals a few years ago. Don't remember why.
Yeah, I think Andrew purged inactive journals a few years ago. Don't remember why.
356
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 25, 2023, 07:52:40 pm »
- run 1:00:24, 9.69 km
watch clocked HR at 82bpm, which seems implausibly low, given that this was a little quicker than yesterday (but still slow) and on a partly overlapping route. the chart shows a couple of random spikes, which makes me think it was just not measuring at all most of the time and every once in a while got a little glimpse. sigh, maybe i should get a chest strap monitor.
watch clocked HR at 82bpm, which seems implausibly low, given that this was a little quicker than yesterday (but still slow) and on a partly overlapping route. the chart shows a couple of random spikes, which makes me think it was just not measuring at all most of the time and every once in a while got a little glimpse. sigh, maybe i should get a chest strap monitor.
357
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 25, 2023, 11:43:21 am »
don't hit them too hard! or at least, make sure you're not carrying too much fatigue into the race.
358
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 24, 2023, 06:55:29 pm »
yo thanks FP, the constructive criticism is definitely helpful. it hadn't occurred to me to go back to lyle but that's a good idea. i also just found this guy on youtube: https://www.youtube.com/@drwilloconnor. he's a big advocate of zone/HR-based training, which i think is worth trying after being so preoccupied with pace as a way to structure training. has good videos about everything up to ultras. one of the big takeaways is actually something i remember reading from lyle ages ago: keep the hard days hard and the easy days easy. i don't think i'm doing any "easy" runs too hard, especially since i'm so often running them with my fiancée, but i do think i'm probably not doing the hard ones hard enough.
one other post-HM thought: i need to reintroduce some cross training that's focused on strength and joint range of motion. this has been true for a while but it's time to start, even if it's only 15 minutes a day. i should still have access to the GMB elements workouts and will start with that or an adaptation of it.
rested all this past week, no runs or training of any kind.
- run 1:43:01, 16.02 km
HR averaged 129, although that includes big swings because the route i ran today was a bit hilly. that's right at the low end of where the guy i linked to above recommends for an "easy" run. i was intentionally keeping it low, aiming not to hit 140 even on uphills. consequently, slow: 6:32/km average.
one other post-HM thought: i need to reintroduce some cross training that's focused on strength and joint range of motion. this has been true for a while but it's time to start, even if it's only 15 minutes a day. i should still have access to the GMB elements workouts and will start with that or an adaptation of it.
rested all this past week, no runs or training of any kind.
- run 1:43:01, 16.02 km
HR averaged 129, although that includes big swings because the route i ran today was a bit hilly. that's right at the low end of where the guy i linked to above recommends for an "easy" run. i was intentionally keeping it low, aiming not to hit 140 even on uphills. consequently, slow: 6:32/km average.
359
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 17, 2023, 11:28:32 am »
- half marathon race in 1:34:38 (official), 1:33:53 (watch)
pretty disappointed. i set my pace to go out around 4:24 for the first 5 km and then drop down to 4:19 for the rest of the race until trying to go all-out the final km. that would have put me right at 1:31. i am just not even close to as fit as i thought, and in retrospect should have been less ambitious. in the event, only ran one split under 4:20 and never ran under 4:22 after km 10. was holding on for dear life for the last 8 km. less than a minute faster than the HM i did in march. bummer.
focus now turns to the ultra in december, which is a different sort of race. this was a wakeup call that if i want to run under 1:30, i need to switch up my training pretty substantially.
on the plus side, i felt like shit for basically the last 2/3 of the race and didn't quit, although there was a voice in my head telling me to do it. that's good. and i guess it's good to keep some perspective: i finished in the 94th percentile overall and 88th percentile for my demographic (men aged 30-39), with not very consistent training and not nearly enough speed and tempo work.
but damn, hard not to feel bad when i wanted <1:32, thought i had a real shot, and didn't even come close.
pretty disappointed. i set my pace to go out around 4:24 for the first 5 km and then drop down to 4:19 for the rest of the race until trying to go all-out the final km. that would have put me right at 1:31. i am just not even close to as fit as i thought, and in retrospect should have been less ambitious. in the event, only ran one split under 4:20 and never ran under 4:22 after km 10. was holding on for dear life for the last 8 km. less than a minute faster than the HM i did in march. bummer.
focus now turns to the ultra in december, which is a different sort of race. this was a wakeup call that if i want to run under 1:30, i need to switch up my training pretty substantially.
on the plus side, i felt like shit for basically the last 2/3 of the race and didn't quit, although there was a voice in my head telling me to do it. that's good. and i guess it's good to keep some perspective: i finished in the 94th percentile overall and 88th percentile for my demographic (men aged 30-39), with not very consistent training and not nearly enough speed and tempo work.
but damn, hard not to feel bad when i wanted <1:32, thought i had a real shot, and didn't even come close.
360
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 16, 2023, 05:42:58 pm »
spent the past week at the beach with fam. got in a couple of light runs and one short race-pace workout, which is about as good a taper as i've ever done, lol.
sunday
- run 59:15, 9.65 km
monday
- run 41:16, 6.59 km
thursday
- tempo
-- warm up
-- race pace x 15 mins (averaged just under 4:20/km, and it was hot and humid)
-- cool down
feeling pretty good about the race tomorrow, it's supposed to be decent conditions so hopefully i can get down close to that 1:30 mark! don't think i'm quite fit enough to get under it, but that's okay.
sunday
- run 59:15, 9.65 km
monday
- run 41:16, 6.59 km
thursday
- tempo
-- warm up
-- race pace x 15 mins (averaged just under 4:20/km, and it was hot and humid)
-- cool down
feeling pretty good about the race tomorrow, it's supposed to be decent conditions so hopefully i can get down close to that 1:30 mark! don't think i'm quite fit enough to get under it, but that's okay.