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Messages - LBSS

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541
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 15, 2023, 07:30:47 am »
tuesday

- run 45:15, 7.15 km
very slow, fiancee was sore and tired.

542
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 12, 2023, 05:20:54 pm »
march 6

- run 57:37, 9.24 km

yesterday

- ski x 5 hours
spur of the moment thing. great conditions (for mid-atlantic, anyway): mid-20s/~-5 degrees and there was about 3 inches of fresh snow. took a little while to shake the rust off but had such a good time, just with gf. she's such a good athlete, this was her third or fourth time skiing, ever, and she only fell once, right at the beginning. she can't go very fast but didn't want to anyway, just kept control. totally worth the five hours of driving each way.

today

- run 5-5.5 km, slowish

543
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 05, 2023, 05:42:33 pm »
- run 1:50:14, 19.42 km
longest i'll run before the half marathon in two weeks. felt pretty good. also, brought some dates and kosher salt and started eating them 1-2 at a time every couple of km, starting halfway through. tired now but okay.

544
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 03, 2023, 11:55:08 am »
that's a steady run, no breaks. i log the splits to track how i lose energy over time, which would not happen if i were better at pacing (or in better shape, lol). i did walk for about 200m after finishing the 6 km tempo and then jogged very slowly the rest of the way home.

for faster work i include a rest period. the 800s i've been doing include 90s rest between reps.

545
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 02, 2023, 06:39:05 pm »
- tempo
-- warm up
-- 6 km @ 4:20 [4:20, 4:20, 4:17, 4:19, 4:25, 4:23]
-- cool down
legs a little tired still from sunday, i guess. calves pretty tight when i got home but stretched a bit and they feel fine now.

546
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 27, 2023, 06:03:40 pm »
- run 40:37, 6.45 km
w/fiancee. pretty miserable out, 40s and spitting rain with a breeze.

547
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 26, 2023, 10:38:56 am »
- 5k race in 19:46 (chip), 19:48 (watch)
same course as last time, which i think confirms that it's a little short. but hey, chip time is chip time and maybe my watch is off. the field was faster than usual, i finished tenth overall but way behind the leaders. three people finished in 16:xx, three in 17:xx (including a woman!), and two in 18:xx, and one woman finished about thirty seconds ahead of me. fiancee PR'd in 22:36, 24th overall. and my mom also PR'd, in 35:33. good stuff.

the 10k winner finished in 33:20!!! his 5k split was faster than the winning 5k time. damn.

EDIT: this is actually a chip-timed PR, which gets the gif:  :personal-record:

548
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 25, 2023, 03:27:43 pm »
- run 31:23, 5.11 km
just keeping it loose. it snowed this morning! nothing stuck, it's been too warm and it's a little too warm today even. but it was pretty to watch.

549
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 24, 2023, 10:40:31 am »
last night

- run 33:25, 6.23 km
nice and light, got a race sunday morning.

550
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 20, 2023, 07:37:53 pm »
- speed work
-- warm up
-- 800m x [3:09, 3:07, 3:09, 3:10]
-- cool down
legs unsurprisingly a little tired after the ten-miler yesterday. slowed these down to target 5k race pace (i.e., by about 10s/km) and they felt like the faster ones.

551
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 19, 2023, 04:39:06 pm »
- run 1:39, 16.10 km
lovely, lovely day

552
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: February 19, 2023, 12:07:55 pm »
<a href="http://www.youtube.com/watch?v=xW4SVoTd4EQ" target="_blank">http://www.youtube.com/watch?v=xW4SVoTd4EQ</a>

553
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 18, 2023, 11:01:29 am »
lost week, i went out to run on monday evening and my heel hurt so i stopped right away. then the rest of the week was just nuts with work and life stuff. layoffs like that are always demotivating for me. got back out today w/gf just to do something.

- run 30:10, 5.00 km
blah. at least it's nice out.

554
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 12, 2023, 03:54:47 pm »
- run 1:16:05, 12.98 km
a spectacularly miserable day: about 39/4 degrees and raining/hailing, and on the ascent home the wind picked up. always feels good not to quit on myself but ngl this was not an enjoyable run.

555
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 10, 2023, 07:30:12 pm »
- tempo
-- warm up x 2 km
-- 6 km @ 4:17 [4:20, 4:18, 4:14, 4:21, 4:14, 4:16]
-- cool down
pleased with that. i lowered the pace substantially and added a km, and i managed to not quit on myself when, somewhere around halfway through, i started trying to tell myself that it'd be fine to stop at 5 km.

4:17/km average is just over 1:30 half marathon pace. five weeks out, there is no way on god's green earth that i'm running 3.5 times the distance at this pace on 18 march. but it's okay.

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