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Author Topic: a fast and explosive donkey!  (Read 1858424 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5775 on: March 02, 2023, 06:39:05 pm »
+1
- tempo
-- warm up
-- 6 km @ 4:20 [4:20, 4:20, 4:17, 4:19, 4:25, 4:23]
-- cool down
legs a little tired still from sunday, i guess. calves pretty tight when i got home but stretched a bit and they feel fine now.
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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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vag

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Re: a fast and explosive donkey!
« Reply #5776 on: March 03, 2023, 11:35:06 am »
0
Do you use a small rest between those tempo kms or are they consecutive?
I used to do 3*1000m consecutively, then i bumped it to 3-4*1.5K but i do use 2 minutes rest in between.
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: a fast and explosive donkey!
« Reply #5777 on: March 03, 2023, 11:55:08 am »
+1
that's a steady run, no breaks. i log the splits to track how i lose energy over time, which would not happen if i were better at pacing (or in better shape, lol). i did walk for about 200m after finishing the 6 km tempo and then jogged very slowly the rest of the way home.

for faster work i include a rest period. the 800s i've been doing include 90s rest between reps.
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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 #5778 on: March 05, 2023, 05:42:33 pm »
+3
- run 1:50:14, 19.42 km
longest i'll run before the half marathon in two weeks. felt pretty good. also, brought some dates and kosher salt and started eating them 1-2 at a time every couple of km, starting halfway through. tired now but okay.
« Last Edit: March 05, 2023, 05:57:24 pm by LBSS »
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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 #5779 on: March 12, 2023, 05:20:54 pm »
+2
march 6

- run 57:37, 9.24 km

yesterday

- ski x 5 hours
spur of the moment thing. great conditions (for mid-atlantic, anyway): mid-20s/~-5 degrees and there was about 3 inches of fresh snow. took a little while to shake the rust off but had such a good time, just with gf. she's such a good athlete, this was her third or fourth time skiing, ever, and she only fell once, right at the beginning. she can't go very fast but didn't want to anyway, just kept control. totally worth the five hours of driving each way.

today

- run 5-5.5 km, slowish
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- 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 #5780 on: March 15, 2023, 07:30:47 am »
+1
tuesday

- run 45:15, 7.15 km
very slow, fiancee was sore and tired.
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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 #5781 on: March 17, 2023, 06:27:25 pm »
0
wednesday

- run ~6.5 km
watch was drained so no time.

half marathon tomorrow morning!
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LBSS

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Re: a fast and explosive donkey!
« Reply #5782 on: March 18, 2023, 06:54:56 pm »
+2
- half marathon race in 1:34:20 (watch), 1:35:28 (chip)
watch buzzed about 200m before the finish line, i figure just because of weaving and stuff during the race. i'm okay with the time: it was my first time racing anywhere close to this distance so i didn't really know what to expect, and also my training hasn't been all that consistent. it was more fun than i expected it to be. 5k suuuuucks to run, the back half and especially the final mile just hurt. apart from one wicked hill, this was never uncomfortable. i guess running for this long necessarily means running in the aerobic zone and so i got tired but that was all. it was fun to pick people out to try to keep pace with or pass as the race went on.

official results aren't posted yet but unofficially i placed 476th out of 10,655. top-500 was a secondary goal so that's good.

official finish is 528th, damn it. 72nd out of 936 in my age bracket (male 35-39).

fiancee finished just ahead of me relative to her age bracket (female 35-39). so that's another new goal, beat her against our cohorts!

we both signed up for another half in september. let's see if i can train more consistently over the summer. i think if i can really get up to 30 miles a week and be solid with my tempo runs i could push down close to 1:30. it's on a flatter course, although likely will be pretty hot. certainly warmer than last weekend.
« Last Edit: March 23, 2023, 08:09:39 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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vag

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Re: a fast and explosive donkey!
« Reply #5783 on: March 21, 2023, 06:03:26 am »
+2
Congratulations, great time.
I also agree, 5 and 10K are far more exhausting, half is more tiring overall but the... tire load is isodistributed, peak tire feeling is always lower.
Also gotta love how good this follow someone a bit faster works at races. Ive done it in 5K and 10Ks but it lasts too little, in my half i was following a dude for about an hour lol.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: a fast and explosive donkey!
« Reply #5784 on: March 25, 2023, 06:17:50 pm »
+1
- run 32:02, 6.33 km
quads weirdly sore, otherwise felt okay after a week of couch potatoing.
« Last Edit: April 01, 2023, 12:59:49 pm by LBSS »
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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 #5785 on: March 28, 2023, 05:57:23 pm »
0
sunday

- run 29:10, 4.74 km
w/gf, who is now doing keto and so slower than before.
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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 #5786 on: March 29, 2023, 01:57:50 pm »
+1
yesterday

- run 36:23, 7.34 km
a little on the quick side actually, under 5:00/km.
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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

LBSS

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Re: a fast and explosive donkey!
« Reply #5787 on: April 01, 2023, 12:59:28 pm »
+1
yesterday

- run 30:44, 5.1 km
just getting out on the street
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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 #5788 on: April 03, 2023, 08:17:21 pm »
+1
- run 38:34, 7.52 km
legs felt a little heavy. first time breaking an actual sweat this year, i think. it was about 70 when i left the house. gonna be a long summer, lol.
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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

LBSS

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Re: a fast and explosive donkey!
« Reply #5789 on: April 05, 2023, 08:29:47 pm »
+1
- run 54:32, 10.01 km
T+DI is back, baby. 143. slowed way down as a result.
Logged
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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