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Messages - LBSS

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706
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 25, 2023, 08:23:33 pm »
- tempo
-- warm up
-- 10, 10, 5 min @ HM pace (4:21 avg pace, 4:22, 4:22)
-- cool down
T+DI 154, humidity high. dialed back the intensity a bit from the other day and that was a good call.

707
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 24, 2023, 09:47:48 pm »
- run 59:10, 11.25 km
waited until later. still humid but not so hot, felt good. ran alone so quicker.

708
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 23, 2023, 02:39:20 pm »
did not end up running yesterday, stayed on schedule and ran today instead.

- tempo
-- warm up
-- HM pace x 5.05 km (4:19, 4:20, 4:23, 4:33, 4:34, and change)
-- cool down
T+DI 147 but felt hotter, especially in the sun. this was supposed to be a 6-mile time trial but i accidentally plugged it in as 6 km. set target pace too fast anyway, as evidenced by the cratering pace and early finish. woof.

709
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 22, 2023, 12:52:50 pm »
- gardening x 2.5 hours
dug up two small trees and pulled a LOT of weeds. still planning to run later since i ended up with a lighter week than i was supposed to have.

710
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 20, 2023, 09:37:42 am »
yesterday

- run 58:21, 11.07 km
more humid, a little less quick. it's amazing how the longer runs totally changed my frame of reference. a couple of months ago ~7 miles would have felt like a pretty long run. having gone on even just a few 2+ hour runs, anything under an hour now feels like a breeze.

711
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.

712
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.

713
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!

714
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.

715
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.

716
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.

717
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

718
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).

719
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.

720
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.

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