736
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.
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737
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.
- 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.
738
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.
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.
739
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
challenging but not too bad
- neutral chin x 6
- DB OHP 17.5s x 5
740
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 22, 2022, 01:17:53 am »
last friday
- treadmill ladder 1 km @ 12kph, 12kph, 15.4 kph, 11kph
felt so much better
- pull up x 5
- DB OHP 15s x 5
- KB swing 15? x 10
- TTB x 5
yesterday
no training but spent several hours walking around an astounding old city a short ways away from kathmandu called bhaktapur. so cool.
- treadmill ladder 1 km @ 12kph, 12kph, 15.4 kph, 11kph
felt so much better
- pull up x 5
- DB OHP 15s x 5
- KB swing 15? x 10
- TTB x 5
yesterday
no training but spent several hours walking around an astounding old city a short ways away from kathmandu called bhaktapur. so cool.
741
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 19, 2022, 11:38:17 am »
- treadmill run 4 km @ 5:07
struggle. better than nothing.
- stretch
struggle. better than nothing.
- stretch
742
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 18, 2022, 12:00:49 pm »
yesterday
- treadmill ladder 1 km @ 10.2kph, 12kph, 15.1 kph, 12kph, 10.2kph
today
slept like three hours last night, ended up sick today. i feel better now but man i've now thrown up three times in the past month after going nearly three years without doing it. body telling me something is wrong.
- treadmill ladder 1 km @ 10.2kph, 12kph, 15.1 kph, 12kph, 10.2kph
today
slept like three hours last night, ended up sick today. i feel better now but man i've now thrown up three times in the past month after going nearly three years without doing it. body telling me something is wrong.
743
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 16, 2022, 12:33:22 pm »
need to start signing up for some races. starting to feel motivation coming back, although i've had little mini false starts here and the over the past year-plus. but man i don't know, i'm getting itchy. need a goal. need to get that discipline back. sub-19 can fall if i want it to. sub-12 two-miler. 5:00 mile. do an ultra.
right now, though, i need to go to bed.
right now, though, i need to go to bed.
744
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 16, 2022, 11:01:42 am »
probably a combination of both. lesson learned, though.
last thursday
- run 50:59, 9.70 km
- stretch
this morning
- treadmill run ~21 mins, 4 km
jet-lagged and also i'm in kathmandu, around 1400m/4600' elevation. this was not enjoyable. will try to run every day this week and then maybe go for a hike somewhere outside the city this weekend. here until the middle of next week and then flying to CA to visit my cousin and go to a wedding.
- stretch/mobilizations
last thursday
- run 50:59, 9.70 km
- stretch
this morning
- treadmill run ~21 mins, 4 km
jet-lagged and also i'm in kathmandu, around 1400m/4600' elevation. this was not enjoyable. will try to run every day this week and then maybe go for a hike somewhere outside the city this weekend. here until the middle of next week and then flying to CA to visit my cousin and go to a wedding.
- stretch/mobilizations
745
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 09, 2022, 01:16:40 pm »
last week was long. my cocky ass decided that the best way to start the new week would be to accompany my gf (we have moved past "woman-i've-been-dating") on a 15-mile run, her longest before she starts to taper for her half marathon in a couple weeks.
- run 19.31 km in 1:52:45, walk 5.5 km
felt great for the first 15 km. last 4+ were hitting-the-wall shit like i have not felt in two years. did not have enough calories in me, have not done enough long runs to believe -- which i know now -- that you should take some gel or a fruit roll-up or something. gf was also struggling (not from lack of fitness, unlike yours truly) so we called it at 12 miles and walked the rest of the way.
got a milkshake to deal with my crashing blood sugar, drank too much too fast, and puked much of it up an hour later. all in all, a humbling experience.
- run 19.31 km in 1:52:45, walk 5.5 km
felt great for the first 15 km. last 4+ were hitting-the-wall shit like i have not felt in two years. did not have enough calories in me, have not done enough long runs to believe -- which i know now -- that you should take some gel or a fruit roll-up or something. gf was also struggling (not from lack of fitness, unlike yours truly) so we called it at 12 miles and walked the rest of the way.
got a milkshake to deal with my crashing blood sugar, drank too much too fast, and puked much of it up an hour later. all in all, a humbling experience.
746
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 02, 2022, 07:41:07 am »
4/26
- run ladder 1 km @ 11,13,16,13,11
- stretch
4/29
- walk x ~9 km in the gnarly bangkok heat and humidity
this morning
- run 1:00:20, 11.68 km
- stretch
did not sleep one wink last night. first time i think that's ever happened to me because of jet lag. must be getting old. i feel great right now but man early afternoon is gonna suuuuuuck.
- run ladder 1 km @ 11,13,16,13,11
- stretch
4/29
- walk x ~9 km in the gnarly bangkok heat and humidity
this morning
- run 1:00:20, 11.68 km
- stretch
did not sleep one wink last night. first time i think that's ever happened to me because of jet lag. must be getting old. i feel great right now but man early afternoon is gonna suuuuuuck.
747
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 25, 2022, 11:07:12 pm »
i'm in bangkok! the cold was not really covid, apparently. two negative PCR tests in the last few days (required for entry into thailand).
4/23
- treadmill run x a couple km
- stretch
plane rides that long are a pain in the ass.
4/24
- treadmill run ladder: 1 km @ 11kph, 1 km @ 12kph, 1 km @15.2kph, 1 km @ 12kph, 500m @ 15.2kph, 500m @12kph, 1 km @ 11kph
- pull ups x 5,5
- stretch
4/23
- treadmill run x a couple km
- stretch
plane rides that long are a pain in the ass.
4/24
- treadmill run ladder: 1 km @ 11kph, 1 km @ 12kph, 1 km @15.2kph, 1 km @ 12kph, 500m @ 15.2kph, 500m @12kph, 1 km @ 11kph
- pull ups x 5,5
- stretch
748
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 19, 2022, 08:18:04 pm »
- run 1:09, 13.31 km
windy and cold, ran with lady friend again and she was feeling good so pace was quicker with her. picked it up a bit as well after she stopped at her place, ~4:30 for the final 1.3km.
- stretch
i am getting sick (tested negative for covid this morning but feeling coldy), this might have been a bad idea.
windy and cold, ran with lady friend again and she was feeling good so pace was quicker with her. picked it up a bit as well after she stopped at her place, ~4:30 for the final 1.3km.
- stretch
i am getting sick (tested negative for covid this morning but feeling coldy), this might have been a bad idea.
749
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 16, 2022, 07:16:37 pm »
- run 59:21, 10.18 km
weird weather, sunshowers and even a little sunthunder. humid but not too hot and a nice breeze. not quite TDI normalization season yet! running-partner-pace-normalization, though: yes.
- stretch
also, for the first time in my life i fell while running. we were going over a little wooden bridge and i just tripped. not badly hurt, just some scrapes, but it was startling. first time for everything, i guess.
also, went skydiving today for the fourth time.
weird weather, sunshowers and even a little sunthunder. humid but not too hot and a nice breeze. not quite TDI normalization season yet! running-partner-pace-normalization, though: yes.
- stretch
also, for the first time in my life i fell while running. we were going over a little wooden bridge and i just tripped. not badly hurt, just some scrapes, but it was startling. first time for everything, i guess.
also, went skydiving today for the fourth time.
750
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 13, 2022, 06:36:25 pm »
- run 33:35, 6.65 km
holy crap it's hot all of a sudden! T+DI 136, not peak but first time it's been worth noting this year. i'm also a bit sleep-deprived at the moment. that combo = struggle bus. need to recalibrate set pace.
- stretch
holy crap it's hot all of a sudden! T+DI 136, not peak but first time it's been worth noting this year. i'm also a bit sleep-deprived at the moment. that combo = struggle bus. need to recalibrate set pace.
- stretch