Author Topic: a fast and explosive donkey! (Read 1860796 times)

LBSS · « **Reply #4890 on:** May 19, 2019, 01:45:16 pm »

rested today, the left shin thing came up again a couple of times yesterday. it's still super light but the last time i had something like this i tried to run through it and ended up derailed. must be more careful. long slow run tomorrow, if everything feels okay.

LBSS · « **Reply #4891 on:** May 20, 2019, 11:30:24 am »

realized that the rx for today is strength. so i did strength. the mileage will come.

- warm up (jump rope + GMB mobility)

- SL pogo x 8,8/leg

- ME SVJ x 8
felt terrible but got one on vid and it looked around 27, which is better than i'd have expected given the two-plus year layoff from any kind of explosive training.

- superset x 2
-- BSS x 10,10/leg
-- SLRDL +10kg x 10,10/leg
rest ad hoc but minimal

- superset x 2
-- push up x 33,20
-- pull up x 10,6
rest 75-90s

- russian twist +10kg x 20,20

- band pull apart x 23,14

- stretch

LBSS · « **Reply #4892 on:** May 21, 2019, 12:54:15 pm »

- run 11.56 km in 1:01:59
5:22 pace. and the rest was a good call: no shin issue at all. nice.

- stretch

glutes and upper hams a bit sore (and pecs). but nothing too bad.

EDIT (next day): day 2 DOMS always worse. glutes, hams and, oddly, right VMO but not left VMO. that's probably not a great sign. still nothing serious. it's just funny to groan like an old man when mounting and dismounting the porcelain throne.

LBSS · « **Reply #4893 on:** May 22, 2019, 10:52:09 am »

- frisbee x 1:10
gonna say i covered about a normal amount, so ~4.5 km total. today should have been fartlek today but it's the last chance to play ultimate for a while and i'm hitting the road friday anyway. thought about tacking on a short run after getting home then thought better of it.

- stretch

LBSS · « **Reply #4894 on:** May 30, 2019, 04:16:38 am »

i'm in belgium! new country for me. number 38, by century club rules (if you've been on the ground, it counts, even if just in transit -- by that standard i've been to qatar, senegal, and turkmenistan); number 35 by ordinary people rules (you've got to have driven or walked around outside a transit center).

spent the last several days in france, mostly in the small village where my gf's dad lives, a few hours east of paris, in champagne-ardenne. did two runs along the canal towpath next to the place we were staying:

monday
- run 8.52 km in 42:39

tuesday
- fartlek 8.8 km in 42:54
felt amazing, ran through the woods on an old track for a while, did a couple 500m stretches at 3:20-3:30 pace, some strides, some very light trotting. towpaths are the best.

plan is to catch up on a bit of work now while we digest breakfast and then go for a light run around the suburb where gf's aunt and uncle live outside brussels.

adarqui · « **Reply #4895 on:** May 31, 2019, 01:29:57 pm »

Quote from: LBSS on May 30, 2019, 04:16:38 am

i'm in belgium! new country for me. number 38, by century club rules (if you've been on the ground, it counts, even if just in transit -- by that standard i've been to qatar, senegal, and turkmenistan); number 35 by ordinary people rules (you've got to have driven or walked around outside a transit center).

spent the last several days in france, mostly in the small village where my gf's dad lives, a few hours east of paris, in champagne-ardenne. did two runs along the canal towpath next to the place we were staying:

monday
- run 8.52 km in 42:39

tuesday
- fartlek 8.8 km in 42:54
felt amazing, ran through the woods on an old track for a while, did a couple 500m stretches at 3:20-3:30 pace, some strides, some very light trotting. towpaths are the best.

plan is to catch up on a bit of work now while we digest breakfast and then go for a light run around the suburb where gf's aunt and uncle live outside brussels.

awesome

LBSS · « **Reply #4896 on:** June 01, 2019, 04:55:50 am »

thursday

- run 7.64 km in 45:21
with gf, so slow. did a couple of longish (~600m) hills for funsies.

- stretch

have had a cold since france that's now migrated into a deep cough. planned to run 8-10 km today but will take it easy instead. gf has it worse, she went back to bed this morning.

LBSS · « **Reply #4897 on:** June 02, 2019, 10:16:23 am »

- run 10.25 km in 56:04
nice and relaxed, through the beautiful park near gf's aunt and uncle's. mostly in the shade but it was still a bit warm (29-30, mid-80's) and i'm getting over this cold.

- push up x 15,15,15

- stretch

looking forward, strangely, to running in the islamabad heat again. it builds character, could set me up for a fit autumn in europe.

also, meant to mention that although we didn't run for a couple days we've been walking quite a lot, exploring neighborhoods in which we might live.

adarqui · « **Reply #4898 on:** June 02, 2019, 05:16:43 pm »

Quote from: LBSS on June 02, 2019, 10:16:23 am

looking forward, strangely, to running in the islamabad heat again. it builds character, could set me up for a fit autumn in europe.

that's the spirit

it def builds character, and fitness. awesome to see you embracing it.

i can run in the heat for hours & lose 10+ lb of water weight. my dogs can play in that same heat for 10-20 minutes with rest breaks, before they are ready to pass out. In the cold they can play forever. When we're out there pushing through the scorching heat, it unlocks some great fitness & mental strength that's been locked away by the comforts of life (for most of us).

I ran in a thick long sleeve today in 103 F (heat index), lost 5 lb water in ~45 minutes going 11:XX min/mi (crazy slow). haha.

Quote

also, meant to mention that although we didn't run for a couple days we've been walking quite a lot, exploring neighborhoods in which we might live.

damn.. awesome.

LBSS · « **Reply #4899 on:** June 10, 2019, 02:02:18 pm »

back in pakistan. cold stuck around, didn't end up running at all in london.

- run 10.12 in 54:18
smoggy/hazy and pretty hot, although i waited until after dark to run. coughing a bit after. felt okay though.

- stretch

LBSS · « **Reply #4900 on:** June 12, 2019, 11:36:21 am »

joined a gym.

- treadmill tempo/progression: 1 km @ 10.5, 12, 14, 15, 10.5, 15/10.5, 9
total 7 km in ~36:30. the late 500m split at 15kph was a bit tough, legs felt tired. still not too hard overall. the last segment at 9kph (6:40/10:44 pace) was good practice for future superslow runs.

- pull up myo-rep x 8+3+3

- dip x 8+3+3
took it easy since it's the first time in a long time doing these

- straight leg raise x 10,10,10

- BSS x 10/leg

- stretch

LBSS · « **Reply #4901 on:** June 13, 2019, 12:27:25 pm »

- treadmill run 8.0 km in 41:30
treadmill okay for tempo, extremely boring for steady-state. will need to bring headphones if i'm going to do this more.

- stretch

vag · « **Reply #4902 on:** June 14, 2019, 04:01:34 am »

Steady state treadmill is a torture. Stationary bike is better, at least you get to let your mind go , in the treadmill you have to stay focused to not fall. Hate treadmill with passion!!!

LBSS · « **Reply #4903 on:** June 15, 2019, 09:46:45 am »

tried with headphones today, listened to a podcast. it was better. still not great, but tolerable.

- treadmill run 10.0 km in 52:08

- stretch

total distance for first week back: 35.1 km. good start, will bump it up next week.

LBSS · « **Reply #4904 on:** June 15, 2019, 02:52:25 pm »

also, i weighed myself at the gym today. first time on a scale since i don't remember when. seems i've lost ~4 kg since moving to pakistan: came in just over 74kg/163 pounds. i guess i knew i'd lost a little but that's quite a lot. wonder when it happened, i.e. right away (people who haven't seen me in a while have been telling me i look like i've lost weight for the last two years or more) or after i started running.

in any event, do not want to be any lighter than this.

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