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Messages - LBSS

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616
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.

617
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.

618
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.

619
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.

620
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 14, 2023, 07:53:37 am »
- hills
-- warm up
-- 3x (hill run @5k pace x 2 mins, jog down rest)
-- cool down
that's probably too hard a pace for this hill. workout called for six reps but i forgot the number and was sucking wind very hard after the third rep, and also running late for work. it's a great hill, though: longer than it needs to be and very straight. i can feel how getting better at this workout would make me faster. will do again but moving up in reps.

successfully got up and ran in the morning  :highfive:

621
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 12, 2023, 07:25:56 pm »
headache yesterday, didn't run.

- run 51:15, 8.07 km
very slow, fiancée was feeling sluggish. all good.

622
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 10, 2023, 06:24:34 pm »
yesterday

- run 37:29, 7.44 km
air quality still a little bad

today

- run 1:37:18, 16.05 km
legs surprisingly tired by the end of this

7-day total 44.9 km

623
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 08, 2023, 03:49:25 pm »
air quality index was in the 280s this morning, worst measurement ever taken here. it's down to like 180-190 now but that's still way into the "unhealthy for everyone" range and my eyes are feeling a little irritated even inside. so yeah, no running today.

624
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 07, 2023, 11:30:51 am »
air quality warnings are in effect for today and tomorrow, i will probably heed them and not run. mileage jumped from ~25 to 50 km last week and i've now run six days in a row so it's not a bad idea to rest anyway, even though my legs feel good.

625
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 07, 2023, 11:27:34 am »
hate to argue but...go nuggets. sick that you're going to the game, though, should be an incredible atmosphere!

626
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 06, 2023, 06:49:35 pm »
sunday

- run 47:43, 7.79 km

yesterday

- run 35:47, 5.16 km (~1 mile walking rest in middle)
buddy visiting from out town, wanted to run together. he is not in great shape. meant to go four miles easy but ended up with a little over three VERY easy.

today

- tempo intervals
-- warm up
-- 7 mins @ 4:30, 4:31, 4:29 w/3 mins active rest
-- cool down

pace too easy, need to dial it up a bit next time. that's okay, first time doing anything other than steady-state in a while and this was my half marathon pace, so seemed like a good place to start. total distance 8.5 km.

that also brings my last-seven-days mileage to 53 km! good stuff.

627
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 03, 2023, 11:17:10 pm »
- run 16.0 km, 1:34:59
nice, started a little warm but ended up being a beautiful evening.

628
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 02, 2023, 05:22:15 pm »
yesterday

- run 57:50, 9.66 km

today

- run 33:20, 6.75 km
hot! T+DI 152. may was beautiful here in DC but june has started out aggressively. still pretty quick (4:56 average pace) for a "normal" run.

629
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 30, 2023, 06:49:52 am »
may 23

- run 37:04, 7.18 km

may 26

- run 36:39, 6.95 km

may 28

- run 58:37, 9.75 km
fiancee back from her trip to south africa, ran together

may 29

- run 39:50, 6.34 km
fiancee dragging badly, turned out she had mild food poisoning

630
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 21, 2023, 08:45:44 pm »
- long run w/HM tempo finisher (total 1:07:29, 11.60 km)
-- run 9 km @
-- HM tempo 1.68 km in 7:13 (4:15, 4:26 pace)
-- run 0.32 km
-- walk 0.6 km

dang! that was way too hard for what waas basically a 6:48 mile plus a little bit more distance (i got to 1.62 in sight of a red light so just kept going until i got to the intersection). if i'm going to hit sub-1:30 in september, i'll have to be averaging 6:51 splits. well, nothing to do but keep getting out there.

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