706
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 01, 2022, 10:18:40 am »
spectacular life PR: i'm engaged! 
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707
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 28, 2022, 06:28:54 pm »
- run 33:34, 6.47 km
legs felt a little heavy, not surprising.
legs felt a little heavy, not surprising.
708
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 28, 2022, 03:26:34 pm »
damn, making me want to jump again! after this half marathon, maybe...
709
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 27, 2022, 02:08:30 pm »
saturday
- speed
-- warm up
-- 800m x [3:02, 2:56]
-- cool down
late morning. track was open so i did it there. was dragging a little but not unhappy with the times or split.
sunday
- run 1:14, 12.96 km
rainy but not too cold. pretty nice.
forgot to log saturday before, added now.
- speed
-- warm up
-- 800m x [3:02, 2:56]
-- cool down
late morning. track was open so i did it there. was dragging a little but not unhappy with the times or split.
sunday
- run 1:14, 12.96 km
rainy but not too cold. pretty nice.
forgot to log saturday before, added now.
710
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 23, 2022, 04:20:58 pm »
- tempo
-- warm up x 2 km
-- run x 5 km @ 4:37 [4:39, 4:51, 4:35, 4:33, 4:27]
-- cool down x 1.86 km
EDIT: signed up to do a 5k race on 17 december, with my mom. she did her first 5k last weekend (run/walking with a friend of hers who is not in great shape) but she's gotten it in her head to do another triathlon so she's starting to run again and wants to race to give herself little motivators. very cool. i think i'll just be aiming for 20:xx, given how my last 5k went. will not taper or anything, treat it as a training run.
-- warm up x 2 km
-- run x 5 km @ 4:37 [4:39, 4:51, 4:35, 4:33, 4:27]
-- cool down x 1.86 km
EDIT: signed up to do a 5k race on 17 december, with my mom. she did her first 5k last weekend (run/walking with a friend of hers who is not in great shape) but she's gotten it in her head to do another triathlon so she's starting to run again and wants to race to give herself little motivators. very cool. i think i'll just be aiming for 20:xx, given how my last 5k went. will not taper or anything, treat it as a training run.
711
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 23, 2022, 08:01:15 am »
thanks adarq!
actually followed through on signing up for the half marathon in march. it was expensive, too, so i'm really committed now!
actually followed through on signing up for the half marathon in march. it was expensive, too, so i'm really committed now!
712
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 21, 2022, 06:08:15 pm »
- run 46:02, 7.58 km
very relaxed.
very relaxed.
713
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 20, 2022, 02:44:21 pm »
as of today, i am 36. age
- run 1:17:39, 12.89 km
fuckin' cold, 38/4 degrees or so, and gusty. wore gloves and was glad to have them.
- run 1:17:39, 12.89 km
fuckin' cold, 38/4 degrees or so, and gusty. wore gloves and was glad to have them.
714
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 19, 2022, 03:11:23 pm »
- speed work
-- warm up
-- 800m x [3:03, 3:01], 1:30 walking rest
-- cool down
again starting off conservatively. these are meant to be RPE 8-9 on the plan i'm following but i'll work up to that. still, was huffing and puffing a bit at the end of the second one. long way to go, long way to go.
also, meant to run these on the track at the high school that's about a kilometer from my place but there was a JV football game in full swing, with a big crowd. duly noted: no track work on saturday mid-afternoons until the winter.
-- warm up
-- 800m x [3:03, 3:01], 1:30 walking rest
-- cool down
again starting off conservatively. these are meant to be RPE 8-9 on the plan i'm following but i'll work up to that. still, was huffing and puffing a bit at the end of the second one. long way to go, long way to go.
also, meant to run these on the track at the high school that's about a kilometer from my place but there was a JV football game in full swing, with a big crowd. duly noted: no track work on saturday mid-afternoons until the winter.
715
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 16, 2022, 05:05:32 pm »
welp, missed yesterday because i procrastinated until it was 40 degrees and raining so hard that the power was flickering in my house. off to a great start!
today better.
- tempo/race pace
-- warm up x 2 km
-- run x 5 km @ 4:40 (4:38, 4:38, 4:36, 4:40, 4:38)
-- cool down
because i have 4+ months and have done essentially no work above easy pace in many moons, plan is to start conservatively. this translates to about a 1:38-1:39 half marathon; i'll need to run at 4:16 pace to get under 1:30. so i'll drop 0:05/km every few weeks, and also build from 5 km to 7 km for the meat of these runs.
today better.
- tempo/race pace
-- warm up x 2 km
-- run x 5 km @ 4:40 (4:38, 4:38, 4:36, 4:40, 4:38)
-- cool down
because i have 4+ months and have done essentially no work above easy pace in many moons, plan is to start conservatively. this translates to about a 1:38-1:39 half marathon; i'll need to run at 4:16 pace to get under 1:30. so i'll drop 0:05/km every few weeks, and also build from 5 km to 7 km for the meat of these runs.
716
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 15, 2022, 08:00:10 am »
i mean i just started so let's see how realistic it is to get there in four months. but the running time predictors give 1:30 as roughly equivalent to 19:30 5k, which is another reachable target (i ran 19:42 a couple years ago, after all) and like a 6:17/mile pace.
i love LISS, there's a reason that it's basically taken over my training for the last three years or more. it's relaxing and centering and recently it's become a nice activity to do with my girlfriend. i don't bring my phone or wear headphones and so it's basically the only part of my day where i can't be interrupted by a device. i should spend more of my day like that, but that's a side point. but running gives me time to either ruminate and think over a problem i'm dealing with or to just settle into comfortable mindfulness. it's great.
i love LISS, there's a reason that it's basically taken over my training for the last three years or more. it's relaxing and centering and recently it's become a nice activity to do with my girlfriend. i don't bring my phone or wear headphones and so it's basically the only part of my day where i can't be interrupted by a device. i should spend more of my day like that, but that's a side point. but running gives me time to either ruminate and think over a problem i'm dealing with or to just settle into comfortable mindfulness. it's great.
717
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 14, 2022, 05:20:49 pm »
- run 37:15, 7.48 km
chilly, upper 40s. first time wearing tights this season.
chilly, upper 40s. first time wearing tights this season.
718
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 14, 2022, 01:42:17 pm »
saturday
- run 51:31, 9.8 km
bit slow, it was strangely warm.
leaning toward signing up for the rock 'n' roll half marathon next march. i need a target and something for me to build a training plan around that isn't just "run when you feel like it and sometimes when you don't." found one that's 12 weeks long and includes tempo and speed work, as well as one day a week of strength. seems like building off of that would be a good place to start, obviously extending it some weeks as march is farther out.
goal would be 1:30 which is about 4:16 pace. i'm obviously not near that level of fitness now, but i guess that's the point!
- run 51:31, 9.8 km
bit slow, it was strangely warm.
leaning toward signing up for the rock 'n' roll half marathon next march. i need a target and something for me to build a training plan around that isn't just "run when you feel like it and sometimes when you don't." found one that's 12 weeks long and includes tempo and speed work, as well as one day a week of strength. seems like building off of that would be a good place to start, obviously extending it some weeks as march is farther out.
goal would be 1:30 which is about 4:16 pace. i'm obviously not near that level of fitness now, but i guess that's the point!
719
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 09, 2022, 08:23:47 am »
well, it wasn't really holiday, we both worked every day. but yeah for a traveling week 4 runs is pretty good!
720
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 08, 2022, 12:49:03 pm »
yesterday
- run 57.35, 9.59 km
nice and slow w/gf, just getting the blood flowing after the travel on sunday.
- run 57.35, 9.59 km
nice and slow w/gf, just getting the blood flowing after the travel on sunday.