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Messages - LBSS

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406
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 18, 2023, 08:01:19 pm »
- run 41:14, 8.08 km
T+DI 152, less humid. ran alone, so, much quicker than w/ fiancée: 5:06, right back in my normal steady pace range. she's adjusted her schedule a bit since she has work travel coming up, so she did tempo tonight.

407
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 16, 2023, 02:23:33 pm »
- run 50:18, 8.02 km
so humid. T+DI 152, but temp (79) and dew point (73) almost the same. right away, something started to hurt just a little in my left foot. looks like metatarsalgia, which just means a bit o' inflation down there. tomorrow is a rest day anyway.

also, i think it's time to invest in some more cushioned shoes for the long runs.

408
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 15, 2023, 01:21:39 pm »
- run 2:34, 23.95 km
T+DI 157 but that is all in the humidity. felt fine until the last mile and a half or so and then it was a struggle. but i did finish, so there's that. ate 2.75 cereal bars and drank 500mL of lemonade with a half teaspoon of salt mixed in. should be about 550 calories, which i guess is not enough. stomach was a little something also right in the final couple km, not sure what that was about. i hadn't eaten any of the bars recently by that point, i think i tolerate them well.

i am tired!

409
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 14, 2023, 02:15:03 pm »
- run 53:21, 9.73 km
T+DI 160. took it easy because tomorrow is 15 miles.

410
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: July 13, 2023, 08:06:07 am »
i'm gonna try to run later today in what might be the hottest day of the year so far, here in DC. wish me luck.

411
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 11, 2023, 07:59:08 pm »
- tempo
-- warm up
-- 15 min, 10 min @ HM pace (3.51 km, 2.34 km)
-- cool down
T+DI 147, pretty hot but less humid. kicked up the intensity on the intervals, average pace was around 4:16 for the first one and 4:18 for the second. that's down closer to sub-1:30 HM pace (4:15). bit by bit.

412
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 09, 2023, 08:21:05 pm »
- run 47:18, 8.03 km
cooled down quite a bit, T+DI 146

413
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 08, 2023, 05:36:43 pm »
- run 2:19, 22.08 km
T+DI 160+ but it's partly cloudy so at least we didn't have much direct sunlight to deal with. ate two cereal bars and drank a small gatorade (and some water) and was thirsty by the end but never crashed like last week. legs tired now but not too bad. we hit 14 miles short of home and walked the rest of the way.

definitely a PR for weekly volume, 69 km (nice).

414
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 06, 2023, 06:18:38 pm »
- tempo
-- warm up
-- 3 x 1 km @ HM pace (4:16, 4:18, 4:13)
-- cool down
T+DI 163. following my own advice, i cut the tempo part of this workout in half (was supposed to be 6 km). warm up was a little longer than usual because i had to run past my friend's place to water her plants. could have done more reps or done these harder. should lower the pace to 4:10-4:15 next time.

415
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 06, 2023, 07:47:50 am »
tuesday

- tempo
-- warm up
-- 2x 10 min @ HM pace (2.3 km, 0.9 km)
-- cool down
so hot, only made it a bit over 4 mins into the second rep and just did not feel like a good idea to push through. when it's this hot and humid out i need to either dial back intensity or duration.


yesterday

- run 1:09, 11.23 km
T+DI 160 but felt fine. i think the crash on the weekend long run had as much to do with calories and, to a lesser extent, fluids as the heat. got to just start bringing more food and water with me on those.

416
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 02, 2023, 04:10:26 pm »
- run 2:04, 19.59 km
had to take a couple walking breaks after about 17.5 km and eventually had to stop about 3/4 km from home, just overheated to the point where i was starting to get lightheaded. T+DI 166. total distance covered ~21 km but came up short on the running. better safe than sorry.

417
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 01, 2023, 05:06:58 pm »
- hills
-- warm up
-- 6 x (hill run @HM pace; jog down rest)
-- cool down
T+DI 160, very humid. did not manage to finish the last hill rep, stopped a couple hundred meters early. total distance ~8.8 km.

418
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 30, 2023, 02:32:57 pm »
wednesday

- run 1:10:16, 11.22 km
leisurely pace, air already starting to get bad again.

thursday

no run due to wildfires in canada. i'm reluctant to run when the AQI gets up past like 170. just doesn't seem worth it, it's like running while smoking cigarettes.

419
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 27, 2023, 02:32:21 pm »
last night

- run 40:01, 7.76 km
so humid, jesus. T+DI was like 150.

420
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 25, 2023, 05:03:29 pm »
yesterday

- run 40:17, 7.60 km

today

- run 59:14, 9.69 km
pretty hot, stopped about a mile and a half early and walked the rest of the way home because gf was overheating. we were signed up to do a 5k this morning but we skipped it since we both had insomnia last night.

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