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Author Topic: a fast and explosive donkey!  (Read 1859222 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #4515 on: May 02, 2018, 11:29:41 am »
+1
- run 3.55 km in 17:42
rain is fine, once again i draw the line at "rapidly approaching lightning." damn it.

- stretch
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adarqui

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Re: a fast and explosive donkey!
« Reply #4516 on: May 02, 2018, 09:37:04 pm »
0
Quote from: LBSS on May 02, 2018, 11:29:41 am
- run 3.55 km in 17:42
rain is fine, once again i draw the line at "rapidly approaching lightning." damn it.

- stretch

sucks. seems like you get lots of lightning over there? we get rain here but less lightning/thunder.

also, i was just thinking back about how much I hated rain when I was into jumping/dunking, ruining the court when I was amp'd up for a session. Barely get derailed now because of the weather hah. With lightning tho i'd def abort/seek shelter. I did it a few weeks ago, sucked.
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LBSS

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Re: a fast and explosive donkey!
« Reply #4517 on: May 02, 2018, 11:26:45 pm »
+1
yeah it's thunderstorm season. i'm extra annoyed because i meant to start 45 minutes earlier but i was waiting for a guy to drop something off at my house and he just never showed.
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Muscles are nonsensical they have nothing to do with this bullshit.

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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #4518 on: May 03, 2018, 11:24:06 pm »
+1
- run 8.05 km, strides 20s x 5

- stretch

total distance 9.15 km, total time 47:12. peak pace 2:10, which is i guess 17+ mph?

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LBSS

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Re: a fast and explosive donkey!
« Reply #4519 on: May 05, 2018, 10:40:34 am »
+1
- run 14.43 km in 1:12:58 [60s @3:20-3:50 x 10 w/2 min jogging rest]

- stretch

overheated and dehydrated by the end but pretty pleased with this. last hard workout before race next saturday sunday (!). anyone got any tapering tips?
« Last Edit: May 06, 2018, 01:14:21 am by LBSS »
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Muscles are nonsensical they have nothing to do with this bullshit.

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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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adarqui

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Re: a fast and explosive donkey!
« Reply #4520 on: May 05, 2018, 11:18:24 am »
0
Quote from: LBSS on May 02, 2018, 11:26:45 pm
yeah it's thunderstorm season. i'm extra annoyed because i meant to start 45 minutes earlier but i was waiting for a guy to drop something off at my house and he just never showed.

damn that sucks! fu*k that guy!! hah.



i'm starting to think i could run around in a small circle for several hours, since i love super slow running. like, literally in my living room. lmao.



Quote from: LBSS on May 05, 2018, 10:40:34 am
- run 14.43 km in 1:12:58 [60s @3:20-3:50 x 10 w/2 min jogging rest]

nice!!!!

Quote
- stretch

overheated and dehydrated by the end but pretty pleased with this. last hard workout before race next saturday (!). anyone got any tapering tips?

not really tbh. last hard workout a week out is basically the taper, hah. hitting some strides at goal race pace during your lighter workouts this week, would probably be good.

i'd just make sure to get some light running in, on mon/wed at least. Just relax and visualize you achieving your goal/executing race strategy etc. I mean i'd personally get in some light running in "whenever" with the exception of Friday: so all of or some of M/T/W/Th. Friday I would just rest completely and hydrate well + eat good very early & good but lighter mid-day. It's good not to deviate much from normal diet or try anything new though, especially morning of the race. I like to eat the same thing before every race now: oatmeal + tons of salt + tons of honey, water. Not sure what your pre-race meal is.
« Last Edit: May 05, 2018, 04:30:54 pm by adarqui »
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LBSS

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Re: a fast and explosive donkey!
« Reply #4521 on: May 06, 2018, 01:22:48 am »
+1
thanks, that is good advice. at a party last night i talked for a while with a swedish diplomat here who's a 16:xx 5k runner. i've mentioned him before as the only guy who passes me at the cricket ground track. he also just went to hawaii to be a guide for a blind guy running a marathon, which is rad. anyway he offered to run with me this week and pace me at 3:50. definitely gonna do that at least once. tentative plan for the week:

sunday: run 8 km easy
monday: rest
tuesday: run 8-10 km easy with some tempo intervals (with christian the swede)
wednesday: run 6 km easy
thursday: fly home
friday: run 6 km easy with some tempo intervals
saturday: rest
sunday: race

when i run in the morning i don't usually eat first, so i'm considering just doing that for the race. or may just have a banana or a granola bar or something, and coffee.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Joe

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Re: a fast and explosive donkey!
« Reply #4522 on: May 06, 2018, 05:51:27 am »
+2
Quote from: LBSS on May 06, 2018, 01:22:48 am
when i run in the morning i don't usually eat first, so i'm considering just doing that for the race. or may just have a banana or a granola bar or something, and coffee.

I also usually run fasted and have had good results with either oatmeal+coffee or banana+coffee a few hours before racing.
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LBSS

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Re: a fast and explosive donkey!
« Reply #4523 on: May 06, 2018, 07:53:59 am »
0
Quote from: Joe on May 06, 2018, 05:51:27 am
Quote from: LBSS on May 06, 2018, 01:22:48 am
when i run in the morning i don't usually eat first, so i'm considering just doing that for the race. or may just have a banana or a granola bar or something, and coffee.

I also usually run fasted and have had good results with either oatmeal+coffee or banana+coffee a few hours before racing.

noted, thanks.
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Muscles are nonsensical they have nothing to do with this bullshit.

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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #4524 on: May 06, 2018, 10:53:03 am »
+1
well, it's thunderstorming again today. guess i'll run tomorrow instead. jesus. it wasn't this stormy last year.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: a fast and explosive donkey!
« Reply #4525 on: May 06, 2018, 05:16:39 pm »
+2
i've tried fasted racing, turned out to be a nightmare. I don't recommend it. :D

iif you plan on eating before the race, ie the oatmeal strategy, try it before one of your runs this week. i'd eat about 45-60 minutes before the run, just a bowl of oatmeal w/ honey (& salt if u want an extra kick!), and water to wash it down/settle it. I usually drink a tall glass of water or a bit more (tall glass with meal, random sips as i'm getting ready to run).
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LBSS

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Re: a fast and explosive donkey!
« Reply #4526 on: May 06, 2018, 11:34:16 pm »
+2
- run 3.4 km in 19:48
with gf. she had to take a short walking break after about 2.5 km. legs tired and left posterior knee bugging a little so didn't want to do much this morning anyway, just get warm and stretch.

- stretch

tomorrow will run with fast christian inshallah.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #4527 on: May 07, 2018, 11:38:19 pm »
+4
- tempo workout
-- run warm up x 2 km
-- run 1 km @3:46, 1 km @ 5:01, 1 km @4:08
-- run cool down x 2.4 km

- stretch

total distance 7.4 km, total time 35:46. ran with fast christian, who is fast. i held on at ~3:48 for 0.8 on the second fast km and then died. he finished his km and then looped back around to me, did not break a serious sweat. #goals. we will run together again after i'm back from the trip. especially if there are more mornings like this: sunny and 18/65 degrees. he also gave me a couple tips for the race, the main new one of which is not to panic if the first km is a little slower than target pace. contradictory to adarq's approach but on the other hand it's my first race and if i go out in 3:46 i will blow up really early. only need to average 3:59 to reach my goal and the gap between that and 3:46 is big.

quads cramping very mildly for a second after i got home.

incidentally, turns out the guy he ran the (half, not full) marathon with in hawaii was a gold medal paralympian in the 90s in...downhill skiing. blind. downhill skiing.

 :motherofgod:
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

FP

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Re: a fast and explosive donkey!
« Reply #4528 on: May 08, 2018, 11:00:15 am »
+2
Quote from: LBSS on May 07, 2018, 11:38:19 pm
- tempo workout
-- run warm up x 2 km
-- run 1 km @3:46, 1 km @ 5:01, 1 km @4:08
-- run cool down x 2.4 km

- stretch

total distance 7.4 km, total time 35:46. ran with fast christian, who is fast. i held on at ~3:48 for 0.8 on the second fast km and then died. he finished his km and then looped back around to me, did not break a serious sweat. #goals. we will run together again after i'm back from the trip. especially if there are more mornings like this: sunny and 18/65 degrees. he also gave me a couple tips for the race, the main new one of which is not to panic if the first km is a little slower than target pace. contradictory to adarq's approach but on the other hand it's my first race and if i go out in 3:46 i will blow up really early. only need to average 3:59 to reach my goal and the gap between that and 3:46 is big.

quads cramping very mildly for a second after i got home.

incidentally, turns out the guy he ran the (half, not full) marathon with in hawaii was a gold medal paralympian in the 90s in...downhill skiing. blind. downhill skiing.

 :motherofgod:

owie wowie i need that level of getting completely destroyed in my life. so awesome to have people way better than you to train with.

anyone ever do blind training? i feel like it would be great for coordination and balance. and proprioception probably not blind skiing though  :o
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LBSS

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Re: a fast and explosive donkey!
« Reply #4529 on: May 08, 2018, 11:25:37 am »
0
Quote from: Final Phenom on May 08, 2018, 11:00:15 am
owie wowie i need that level of getting completely destroyed in my life. so awesome to have people way better than you to train with.

anyone ever do blind training? i feel like it would be great for coordination and balance. and proprioception probably not blind skiing though  :o

truth.

i've done blind training as part of rehab from ankle sprains.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter
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