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Messages - LBSS

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661
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 06, 2022, 10:47:37 pm »
- run 2.x km; fast intervals 320m x 6 w/60s rest for the first four and then 120s rest; run 2.x km -- total distance 7.01 km
bit of track work. kind of silly. felt good to do before work.

662
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 04, 2022, 02:03:38 pm »
- run 1:36:33, 16.28 km
warm but not overly hot. ran with gf, kept the pace niiice and slow. we stopped about 9km in to get a gatorade because she was dehydrated and running out of energy. great run.

663
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 02, 2022, 05:45:37 pm »
- run 36:43, 6.39 km
first ~5 km with gf, who was really struggling with the heat/early days of her period. picked it up a little after we parted ways. T+DI highest of the year so far, 162. it's really humid.

664
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 29, 2022, 07:25:30 pm »
monday

- run 32:53, 6.17 km
steepest loop. nice evening, took it easy. a little sore from the race, especially quads.

today

- run 51:33, 10.0 km
negative split out and back. pretty hot, T+DI 150. calves cramping just a little bit in the last 3km or so, definitely a little dehydrated.

- stretch

665
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 26, 2022, 09:53:01 am »
- run 2km (warm up)

- 5k race in 21:41 (chip timed)
went out way too fast and so watch splits were silly: 4:01, 4:13, 4:13, 4:33, 4:42. hot and humid. definitely was just hanging on for dear life for the last 2 km. still it was really fun and i'm not too mad about the time because i didn't go into this with any illusions, just wanted to treat it like a hard tempo run and that's what it ended up being.

got second in my age group (30-39) and sixth overall. gf finished second overall for women, in something like 23:11.

first race since i was living in london. very motivating. want to run under 20 again.

666
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 25, 2022, 08:59:19 am »
thursday

- run ~4.5 km

- bouldering x 1 hour
gf's friend invited us to come to her gym. it was fun, but two days later my hands are still a little raw and forearms sore!

667
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 21, 2022, 10:03:42 am »
yesterday

- run 5.5 km, run 3.3 km
gf and i ran to the wrong boathouse to meet up with her friend to go kayaking. had to double back. lol, whoops.

- kayaking x 1 hour
shoulders felt so good digging into the water.

668
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 19, 2022, 02:14:22 pm »
- run 1:27, 15.3 km
glorious day, warm but not hot or humid. sunny. and running in the park in DC in the summer means lots of shady trees.

669
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 17, 2022, 12:48:44 pm »
- run 38:54, 7.11 km
did km 4 in 3:43 on the track. wayyy too fast, i meant to do it in like 4:15 just to push a little bit because i'm so out of shape. made it the full km no problem but hoo boy i have some pacing practice to do.

670
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 16, 2022, 08:27:07 am »
- tennis w/dad x ~30 mins
shaking off the rust and working up a light sweat. not as rusty as i thought we'd be, had some nice rallies.

671
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 13, 2022, 03:35:16 pm »
was in a play last weekend so with that plus work it was a week straight of 15-hour days. no running.

it's fuckin' hot out.

- run 41:28, 7.47 km
with gf. HR high because TD+I is 163.

672
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 03, 2022, 08:04:27 pm »
no run today but walked almost six miles for outreach plus some errands. definitely got my steps in, lol.

673
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 02, 2022, 08:08:03 pm »
did no exercise while in california. back on the horse tonight and it is SUMMER. it wasn't even that hot out but the humidity was way up there and i struggled.

- run 40:13, 7.22 km
5:34 pace! well, i guess it's time to re-adapt to T+DI running. on that note: T+DI 146 because the dew point is SEVENTY-TWO. jesus.

674
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 24, 2022, 02:35:32 am »
no! missed it. a couple of my colleagues had yogurt with their lunches but i didn't try it. next time.

just signed up for a 5k on june 26. goal will be <21 as i am not in very good shape. but gf just finished her first half (top 10% overall, men and women!) and is jazzed about racing so she talked me into signing up. can treat it as a gnarly tempo run. i won't get a workout in today, as i'm leaving and don't want to get on the plane with sweat-soaked clothes stinking up my bag. but will keep up the intervals and tempo over the next few weeks (and slow runs, of course) in hopes of being in some semblance of shape for the race.

675
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 22, 2022, 02:34:38 am »
- treadmill ladder 1 km @ 12, 15.4, 11, 15.4, 10.1
challenging but not too bad

- neutral chin x 6

- DB OHP 17.5s x 5

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