Author Topic: a fast and explosive donkey! (Read 1860015 times)

LBSS · « **Reply #4860 on:** April 07, 2019, 11:57:51 am »

mileage was down substantially last week because i took a couple of nights off. one for work, and one because of the dead legs. i'm just going to write it off as a recovery week and bump up over 42km for the coming week. legs felt great tonight, fwiw.

LBSS · « **Reply #4861 on:** April 08, 2019, 11:43:32 am »

- run 8.56 km in 43:19

- stretch

nice and normal

LBSS · « **Reply #4862 on:** April 10, 2019, 11:28:19 am »

- run 8.78 km in 44:50

- stretch

the skin right next to the inside of my left big toe nail has been giving me trouble, rubbing against my sneakers and, i noticed today, my desert boots. irritation may have started with the latter, actually. when running it's only annoying for the first km or so, after that it's fine.

LBSS · « **Reply #4863 on:** April 11, 2019, 10:12:37 am »

- run 8.29 km in 41:54
went out a bit too quick (first km 4:56) and apart from the third km didn't go above 5:04. some weird tightness in posterior left knee. out of nowhere, not painful. rest tomorrow and then plan for saturday is speed, but i'll be careful with the knee

- stretch

- pull up myo reps x 10+3+3+3
still weak, sheesh

LBSS · « **Reply #4864 on:** April 13, 2019, 09:14:29 am »

- warm up 2 km, 500m on/off [1:59,1:50,1:34,1:52], cool down 1.4 km
all on road so the first intervals was entirely uphill, third entirely downhill. ran with gf so warm up and cool down were slower than usual, but that's okay. felt good, no issue with posterior left knee.

- stretch

LBSS · « **Reply #4865 on:** April 14, 2019, 12:06:13 pm »

- run 12.38 km in 1:08:36
nice and easy, 5:32 average pace

- stretch

looking ahead i've got a bunch of travel next month, which will disrupt training. might try to take one more heavy week, a taper/rest week, and then do a 5k time trial in two weeks. i'm not as fit as i'd like to be, training has been inconsistent and not as high-volume as it should over the last few months. but i'm likely to lose fitness in may anyway, so might as well see where i'm at.

adarqui · « **Reply #4866 on:** April 14, 2019, 04:35:54 pm »

Quote from: LBSS on April 14, 2019, 12:06:13 pm

- run 12.38 km in 1:08:36
nice and easy, 5:32 average pace

- stretch

looking ahead i've got a bunch of travel next month, which will disrupt training. might try to take one more heavy week, a taper/rest week, and then do a 5k time trial in two weeks. i'm not as fit as i'd like to be, training has been inconsistent and not as high-volume as it should over the last few months. but i'm likely to lose fitness in may anyway, so might as well see where i'm at.

sounds like a good idea. go4it.

LBSS · « **Reply #4867 on:** April 16, 2019, 10:38:56 am »

- run 8.25 km in 41:07
4:59 pace, slightly too fast, but first 5 km were on the track and it's just easier there.

- push up x 20

- hollow body hold x 20s

- pull up x 8

- stretch

calves tight, especially right. must do some SMR and extra gentle stretching.

LBSS · « **Reply #4868 on:** April 19, 2019, 01:34:39 am »

24-hour headache from wednesday evening to thursday evening. never severe enough to be a migraine but included some nausea yesterday late morning to late afternoon. took two separate naps yesterday and slept for nine hours overnight. plan is to make up for the lost days today with a very long (for me), very slow run. we're talking 16km. then tempo tomorrow will be practicing 3:55 pace for 1k's.

LBSS · « **Reply #4869 on:** April 19, 2019, 10:56:54 am »

- run 11.04 km in 1:02:09

- stretch

well, did the slow part but not the long part. decided that it was foolish to randomly jack up distance that much. so this was better than nothing but not great. left ITB bugging a little now. and left shin was announcing itself during the run, not even to the level of mild discomfort but just there. to be monitored. can't wait for my parents to come with my new shoes.

LBSS · « **Reply #4870 on:** April 20, 2019, 10:40:31 am »

- warm up x 2 km; tempo 1km x 3 w/3:00 rest [3:55,3:54,3:58]; cool down x 2 km

- stretch

total distance 8.46 km, total time 42:06

okay pretty good. programmed the rest a little too long but that's okay.

LBSS · « **Reply #4871 on:** April 22, 2019, 11:50:43 am »

- run 7.13 km in 36:19

- stretch

bit of left calf tightness.

gf on the misery wagon today. sucks.

LBSS · « **Reply #4872 on:** April 23, 2019, 11:59:24 pm »

stubbed my toe so badly last night that it bled. no run. still hurts this morning but not as badly, will do a light run tonight.

adarqui · « **Reply #4873 on:** April 24, 2019, 01:22:07 am »

Quote from: LBSS on April 23, 2019, 11:59:24 pm

stubbed my toe so badly last night that it bled. no run. still hurts this morning but not as badly, will do a light run tonight.

LBSS · « **Reply #4874 on:** April 24, 2019, 03:50:45 am »

Quote from: adarqui on April 24, 2019, 01:22:07 am

Quote from: LBSS on April 23, 2019, 11:59:24 pm
stubbed my toe so badly last night that it bled. no run. still hurts this morning but not as badly, will do a light run tonight.

yeah and i slipped and stubbed it because a friend who was over spilled water on the kitchen floor and then just left it there. tbh i'm glad i didn't eat it and bang my head on the counter or something.

Adarq.org

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Author Topic: a fast and explosive donkey! (Read 1860015 times)

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