556
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
cooled down quite a bit, T+DI 146
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557
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).
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).
558
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.
-- 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.
559
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.
- 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.
560
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.
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.
561
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.
-- 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.
562
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.
- 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.
563
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.
- run 40:01, 7.76 km
so humid, jesus. T+DI was like 150.
564
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.
- 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.
565
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 21, 2023, 06:54:51 pm »
- run 58:45, 9.57 km
raining. nips got a little chafed!
raining. nips got a little chafed!
566
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 20, 2023, 09:52:44 am »
where'd you go?
567
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 20, 2023, 07:47:44 am »
yesterday
- rest, partly because legs were tired and partly to convince fiancée that it's okay to rest. she's getting very into training. we did go for a short, steep hike.
today
- tempo
-- warm up
-- 2 x 10 mins @ HM pace, 5 min jogging recovery (2.30 km, 2.29 km)
-- cool down
successfully woke up and ran before work. heel felt good, took it slow to warm up. splits for the second tempo segment weren't great for the first two km but i had plenty in the tank to kick and get the overall distance up to almost equal the first segment. there were steeper climbs on the second segment, as well.
- rest, partly because legs were tired and partly to convince fiancée that it's okay to rest. she's getting very into training. we did go for a short, steep hike.
today
- tempo
-- warm up
-- 2 x 10 mins @ HM pace, 5 min jogging recovery (2.30 km, 2.29 km)
-- cool down
successfully woke up and ran before work. heel felt good, took it slow to warm up. splits for the second tempo segment weren't great for the first two km but i had plenty in the tank to kick and get the overall distance up to almost equal the first segment. there were steeper climbs on the second segment, as well.
568
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 18, 2023, 07:37:49 pm »
- run 41:57, 8.01 km
freelanced a little extension on the usual 7.7-7.8 km route and in the end only had to run 40m past my back door. not bad for on the fly. pretty warm today but not super hot or anything. T+DI 130. legs felt okay, only a little tired from yesterday.
freelanced a little extension on the usual 7.7-7.8 km route and in the end only had to run 40m past my back door. not bad for on the fly. pretty warm today but not super hot or anything. T+DI 130. legs felt okay, only a little tired from yesterday.
569
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 17, 2023, 04:05:42 pm »
- run 1:55:34, 19.20 km
gassed by the end, did not have enough calories in me. tried out some gummies about 1/3 and 2/3 of the way through and they were fine but insufficient. still finished the last few km with splits below the overall average pace. also need to find a way to deal with nip chafing. learning experience.
gassed by the end, did not have enough calories in me. tried out some gummies about 1/3 and 2/3 of the way through and they were fine but insufficient. still finished the last few km with splits below the overall average pace. also need to find a way to deal with nip chafing. learning experience.
570
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 15, 2023, 08:52:23 am »
got up early again and tried to run but started to feel a hint of something in my left heel. similar to the problem i was having last year when trying to run in the morning. cut if off after a half block.
UPDATE: felt fine in the evening so off i went.
- km repeats
-- warm up
-- 1 km @HM pace x (4:20, 4:20, 4:19, 4:19, 4:21, 4:21), 90s jogging rest between reps
-- cool down
cut it off right at 10 km and walked the rest of the way home. this was pretty hard but not killer. 4:20 is like a 1:31:30 half marathon, so not even quite as quick as i'd like to go in september. long way to go. does make me doubtful that i'll be able to run sub-20 in a couple of weeks.
UPDATE: felt fine in the evening so off i went.
- km repeats
-- warm up
-- 1 km @HM pace x (4:20, 4:20, 4:19, 4:19, 4:21, 4:21), 90s jogging rest between reps
-- cool down
cut it off right at 10 km and walked the rest of the way home. this was pretty hard but not killer. 4:20 is like a 1:31:30 half marathon, so not even quite as quick as i'd like to go in september. long way to go. does make me doubtful that i'll be able to run sub-20 in a couple of weeks.