Author Topic: a fast and explosive donkey! (Read 1862473 times)

Joe · « **Reply #5010 on:** October 19, 2019, 01:50:36 pm »

Quote from: LBSS on October 19, 2019, 12:49:13 pm

ended up going out with some classmates last night and decided not to drag myself to a 9 AM race. wasn't out that late and didn't get drunk. but body was like, don't set an alarm. afternoon solo effort instead.

- run 2 km; 3km test in 11:37 (3:40, 3:58, 3:59); run 2 km
splits were downhill-downhill/uphill-uphill. second km included a 180 turnaround i.e. full stop. only other time i've done a 3km test was straight-line and net downhill so this is definitely an improvement. sub-20 5k pace on each split. the last km was starting to suck, power going out of legs. had to dig a bit to get under 4:00.

- stretch

lessons:
1. don't go out too fast
2. my hard work needs to be harder. the base is getting there but i doubt i could have held onto sub-4 even for one more km, let alone two. more time in discomfort zone, or more discomfort within the same amount of time. or maybe a mix.
3. new bright orange adios 4's look sharp but are not as comfy out of the box as kinvaras. oh well.

Imho, I think if you're hitting that in a solo workout you'd be fine for sub-20 in a race.

LBSS · « **Reply #5011 on:** October 20, 2019, 07:21:47 am »

I hope you’re right. But given that I’ve got more than a month until my target race, gonna push for a few weeks anyway just in case. And then who knows? Maybe clear 20:00 but more than five seconds. That’s be nice.

LBSS · « **Reply #5012 on:** October 22, 2019, 03:20:39 pm »

absolutely on cue, got sick. headache and nausea coming in waves since sunday afternoon. had cleared up enough by this evening to drag myself out the door but not enough for normal tuesday hard workout. if i feel shipshape tomorrow will do the tempo then.

- run 10.37 km in 54:09

- stretch

LBSS · « **Reply #5013 on:** October 23, 2019, 03:59:52 pm »

- extensive tempo: run 2km, 2 x 2km @ [(4:00,3:54)(3:46,3:53)] w/600m walking rest, run 2 km
second set got into mantra territory: "come on now, come on now, come on now." good.

LBSS · « **Reply #5014 on:** October 24, 2019, 03:21:55 pm »

- run 10.56 km in 52:53
legs tired from yesterday. didn't check watch at all, hit easy 5:00 pace. finally managed to run a loop route from home without planning it (rather than an out and back). means i'm starting to get oriented here.

- stretch

LBSS · « **Reply #5015 on:** October 26, 2019, 12:34:02 pm »

- intensive tempo: run 2 km; 4 x 300m in [0:45, 0:49, 0:53, 0:53], run 2 km
hard.

- stretch

edit: re-aggravated the right knee thing that only flares up when i sprint. the main work today was on grass but it still tweaked on the third 300 and now it’s irritated. i should not sprint.

LBSS · « **Reply #5016 on:** October 27, 2019, 08:56:25 am »

- run 16.14 km in 1:25:48
distance PR, first time running double-digit mileage (10.02 miles). the bbc weatherperson this morning said it would be a sparkling day and she was right. spectacular: 11/52 degrees and bright sunshine. did a new route, up to tottenham through hackney marshes and walthamstow marshes.

- stretch

LBSS · « **Reply #5017 on:** October 29, 2019, 04:13:53 pm »

- extensive tempo: run 2 km; 2 x 2 km in [(4:28, 4:13)(4:05, 4:07)] w/3:00 walking rest; run 2 km
i don't know why i did this easier than last week. dumb.

- stretch

adarqui · « **Reply #5018 on:** October 29, 2019, 09:57:43 pm »

Quote from: LBSS on October 27, 2019, 08:56:25 am

- run 16.14 km in 1:25:48
distance PR, first time running double-digit mileage (10.02 miles). the bbc weatherperson this morning said it would be a sparkling day and she was right. spectacular: 11/52 degrees and bright sunshine. did a new route, up to tottenham through hackney marshes and walthamstow marshes.

- stretch

damn nice.

LBSS · « **Reply #5019 on:** October 30, 2019, 01:34:28 pm »

thanks!

on another note, vag's last post reminded me that my garmin volunteered to me after the sprint workout last weekend that i have a new VO2max of 56. no idea how it calculated that - i never wear it at rest so not sure how it's guessing my resting heart rate - or even that estimating my VO2max was a service that my garmin offered. but lol, i'll take it! that puts me in the 95.8th percentile of 32-year-olds, which honestly seems about right. most people are not fit at all. also i went to the local NHS clinic yesterday to get registered and my pulse was 49. middle of the afternoon, no special rest or breathing to get it down. happy about that. should measure it first thing in the morning sometime soon.

EDIT: after snooping around a bit i think it's probably safe to assume that my VO2max is somewhere between 54 and 58. former uses my max measured HR from the race-pace intervals last week, latter uses mayo clinic estimator of 220-age; both use 49 as RHR. not sure that information is much use but there you go.

LBSS · « **Reply #5020 on:** October 30, 2019, 03:34:56 pm »

- run 10.31 km in 50:24
accidental 10k "PR" of 49:38. did not check watch once during the run, just let pace take care of itself with occasional breath check-ins. averaged 4:53, nice.

- stretch

LBSS · « **Reply #5021 on:** October 31, 2019, 03:21:41 pm »

- run 10.1 km in 49:31
again with the no-watch-checking sub-5:00 pace. helps that it's getting chilly i think.

- stretch

LBSS · « **Reply #5022 on:** November 03, 2019, 02:00:48 pm »

had people over on friday, drank a bit too much. wasn't badly hung over yesterday but badly enough to bail on the planned hard workout.

today

- run 13.09 km in 1:13:33
successfully kept it relaxed, 5:37 pace.

- stretch

LBSS · « **Reply #5023 on:** November 05, 2019, 03:29:26 pm »

- extensive tempo: run 2 km; 2 km, 1.5km in [(3:44, 3:49);(3:45, 1:55)]; walk 500m; run 1.3 km
meant to do 2 x 2km but bailed halfway through last km. have to remember that the point of these workouts isn't to kill myself as if it were a race. related: race is in less than three weeks and i should start thinking about some kind of taper.

- stretch

LBSS · « **Reply #5024 on:** November 07, 2019, 10:44:22 am »

last night

- run 10.09 km in 48:30
another accidental 10k PR

- stretch

today

- treadmill run 10 km in 52:30

- stretch

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