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LBSS

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Re: a fast and explosive donkey!
« Reply #4350 on: December 05, 2017, 10:53:06 pm »
+1
- run 4.5 km in 21:16

- walk/jog 0.7 km

- stretch

another janky-ass run. did the first 2 km in 9:00 on the nose, which is just under the pace i'll need to hit for the december goal of sub-23 5k. slowed down a bit and did the next 2 km in 9:48, which is closer to my natural track pace. then did a slow lap and change with gf at the end to cool down.

sleep schedule matters.
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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 #4351 on: December 05, 2017, 11:05:53 pm »
0
Quote from: LBSS on December 05, 2017, 11:18:16 am
- run 4.01 km in 19:17
janky run. normal route cut off because they'd shut down all access on the main road to the cricket ground. odd. someone important must have been planning to go that way in the next few minutes. self-important, i mean. the most popular politician in the country barely has guards. i ran into him the other week while getting groceries.

hah. i'd never have suspected that (barely has guards), just getting groceries like it's nothing.

Quote
anyway. work went late again tonight and i'm tired so i didn't want to go super long. i'm also frustrated so i turned around and just picked up the pace. ended up going reasonably hard for the first 2.75 km and then shut it down. splits were 4:49, 4:27, 4:37 (with 0.25km slow), 5:17. first three are quick for the road.

humbling to realize what 4:00 feels like to me right now. i touched sub-4:00 a couple of times when i was going down hill and consciously running. 19:59 5k is a long way off. patience.

- stretch

good stuff with the 4:XX's.





Quote from: LBSS on December 05, 2017, 10:53:06 pm
- run 4.5 km in 21:16

- walk/jog 0.7 km

- stretch

another janky-ass run. did the first 2 km in 9:00 on the nose, which is just under the pace i'll need to hit for the december goal of sub-23 5k. slowed down a bit and did the next 2 km in 9:48, which is closer to my natural track pace. then did a slow lap and change with gf at the end to cool down.

sleep schedule matters.

ya it does. same with dunking/vert etc. being properly rested, can be a huge difference maker.
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LBSS

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Re: a fast and explosive donkey!
« Reply #4352 on: December 07, 2017, 02:38:54 am »
+1
coming down with a cold, no doubt related to lack of sleep and stress. decided to sleep in today as a result. but feeling better than i was last night and this morning so if i continue to be on the mend will run tonight.

EDIT: felt better in the evening so...

- run 6.34 km in 30:48

- stretch

started out feeling very shitty, just grinding, but ended up being okay. wore tights and long sleeves, which is smart now that it's getting a little colder. need to get some more tights and some more long sleeve shirts, currently only have two pairs.
« Last Edit: December 07, 2017, 09:44:25 am 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 #4353 on: December 08, 2017, 09:56:02 am »
+4
- run 5.0 km in 22:05
 :personal-record: earned the gif because i met my december goal two weeks early.

- walk x 500m

- stretch

 :D
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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 #4354 on: December 08, 2017, 12:04:45 pm »
+1
Quote from: LBSS on December 08, 2017, 09:56:02 am
- run 5.0 km in 22:05
 :personal-record: earned the gif because i met my december goal two weeks early.

- walk x 500m

- stretch

 :D

great stuff! almost made it sub22 as well, sounds like you could have for sure based on what you mentioned in the PR thread :highfive: :ibrunning:
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maxent

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Re: a fast and explosive donkey!
« Reply #4355 on: December 08, 2017, 12:19:18 pm »
+1
Great stuff! Really tempted to join you guys and buy a garmin and a headband and start training for 5k. Im prob a few years away from that if i keep trying to get the 180kg/2xbw squat/40" vertical goal first but i would love to start running after that. Maybe next year. lol.
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Training for balance in GPP and SPP.

LBSS

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Re: a fast and explosive donkey!
« Reply #4356 on: December 10, 2017, 09:06:00 am »
+3
- slow run 4.1 km in 24:55
gf wanted to run in the park and isn't comfortable to do it alone, so we went together. too slow to be anything other than gentle recovery. it was super nice though, good pathways. may start going there in the morning for longer runs if she isn't gonna join.

- stretch
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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 #4357 on: December 10, 2017, 10:46:36 pm »
+2
- run 6.0 km in 29:43
struggle bus

- stretch

whacked the hell out of my knee on the corner of the bed last night. hurt a bit starting out this morning. shoulder is also on a downswing.
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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 #4358 on: December 10, 2017, 11:40:58 pm »
+1
Quote from: LBSS on December 10, 2017, 10:46:36 pm
- run 6.0 km in 29:43
struggle bus

- stretch

whacked the hell out of my knee on the corner of the bed last night. hurt a bit starting out this morning. shoulder is also on a downswing.

lmao stuff like that is the worst.. sometimes (rarely) I whack my knee getting into my car, knee hits something below the dash and just wrecks it. have actually had it swell up before (way back).

things i do on occasion: stub my toe, bang my head, bang my shoulder, bang my elbow, bang my knee, step on a rock outside barefoot and experience neural shutdown (the worst) lmao, bite my lip really bad (actually this is the worst - because once you do it, it'll happen several more times in the near future).
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seifullaah73

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Re: a fast and explosive donkey!
« Reply #4359 on: December 11, 2017, 08:04:53 am »
+1
Quote from: adarqui on December 10, 2017, 11:40:58 pm
Quote from: LBSS on December 10, 2017, 10:46:36 pm
- run 6.0 km in 29:43
struggle bus

- stretch

whacked the hell out of my knee on the corner of the bed last night. hurt a bit starting out this morning. shoulder is also on a downswing.

lmao stuff like that is the worst.. sometimes (rarely) I whack my knee getting into my car, knee hits something below the dash and just wrecks it. have actually had it swell up before (way back).

things i do on occasion: stub my toe, bang my head, bang my shoulder, bang my elbow, bang my knee, step on a rock outside barefoot and experience neural shutdown (the worst) lmao, bite my lip really bad (actually this is the worst - because once you do it, it'll happen several more times in the near future).

lol. Hitting the little toe till it turns out fat. Biting the lip omg is so bad you actually hear/feel the crunch. especially when you bite it with your canines.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: a fast and explosive donkey!
« Reply #4360 on: December 13, 2017, 10:11:02 am »
+3
- run 7.01 km in 33:12
felt fast, full of energy. evenings still easier than mornings. hit 5.00 km in 23:12, which is just 0:12 behind my december goal for a 5k...in the middle of a longer run. good.

- stretch
calves a little tight
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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 #4361 on: December 13, 2017, 10:23:40 am »
+1
Quote from: LBSS on December 13, 2017, 10:11:02 am
- run 7.01 km in 33:12
felt fast, full of energy. evenings still easier than mornings. hit 5.00 km in 23:12, which is just 0:12 behind my december goal for a 5k...in the middle of a longer run. good.

- stretch
calves a little tight

solid!

that's how i see most experienced do their tempo too.. 1 run, with 2-3+ mile warmup, tempo in the middle, 2-3+ mile cool down.
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LBSS

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Re: a fast and explosive donkey!
« Reply #4362 on: December 14, 2017, 10:20:54 pm »
+2
- run 4.34 km in 22:16
struggle bus. didn't really eat dinner last night (salad and 1.5 cinnamon rolls, which i made and which took so long i forgot about dinner, lol) and drank more than i should have (but won $50 playing poker so...worth it!). these were junk miles, but not enough that i'm worried about it. still happy to have done more than nothing.

- stretch
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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 #4363 on: December 17, 2017, 11:43:23 am »
+2
- run 5.01 km in 22:56
road adult PR, second time meeting december goal. slower than first time because road.

- stretch

went to lahore this weekend with gf. was fun but also stressful for a couple of reasons. the old city is batshit, doubt many or any of you have experienced driving like that. street barely wide enough for a small car, motorcycles and pedestrians passing on both sides in both directions. hiring a driver next time, it's worth it. anyway i needed to move when we got back. slightly lightheaded now.
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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 #4364 on: December 18, 2017, 02:48:48 am »
0
Quote from: adarqui on December 13, 2017, 10:23:40 am
Quote from: LBSS on December 13, 2017, 10:11:02 am
- run 7.01 km in 33:12
felt fast, full of energy. evenings still easier than mornings. hit 5.00 km in 23:12, which is just 0:12 behind my december goal for a 5k...in the middle of a longer run. good.

- stretch
calves a little tight

solid!

that's how i see most experienced do their tempo too.. 1 run, with 2-3+ mile warmup, tempo in the middle, 2-3+ mile cool down.

i am still running 3-5 miles, so pretty far from 2-3 mile warm up and cool down! once i get fitter i guess i can do my current workouts with a more serious workout in the middle.  :ibrunning: :ibrunning: :ibrunning:
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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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