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Author Topic: a fast and explosive donkey!  (Read 1861411 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5025 on: November 10, 2019, 03:11:34 pm »
+3
went to rugby this weekend to visit friends of gf. did a bit of a ramble yesterday around kenilworth castle but not enough to count as exercise. felt extremely british: wellington boots, walking coat, passing through livestock gates every few hundred meters, umbrella-free in the steady rain and chill. followed by a late pub lunch with mulled cider. good shit.

today

- run 14.5 km in 1:18:20
getting a little chilly. hands were cold enough to take some time to unstiffen after i got back. felt fine.

- 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #5026 on: November 12, 2019, 05:48:51 pm »
+3
- extensive tempo/pace practice: run x 2 km; 1 km in [4:00, 3:57, 3:59] w/3:00 light jog rest; run x 1.9 km
didn't feel too great going in but this was okay.

taper is going to happen a bit by accident, which is fine. will run tomorrow and thursday and then going to the netherlands for the weekend. may run may not, it's for gf's mom's bday so she's driving and not sure how much flexibility we'll have. back next week and will run a couple of days but very light with maybe a few short race pace intervals thrown in for practice, then 2+ days full rest.
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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 #5027 on: November 13, 2019, 01:07:07 pm »
0
bad headache that got worse as day went on, despite ibuprofen and a nap. accompanied by mild nausea. no run. damn it.
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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 #5028 on: November 14, 2019, 05:30:29 pm »
+2
- run 10 km in 49:30

- 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 #5029 on: November 18, 2019, 04:18:45 pm »
+3
got a cold on friday. seems to be progressing quickly, hopefully it'll be resolved before the race this weekend.

saturday

- 3k test: run x 2 km; test in 11:52; run x 2.15 km
eh, felt kind of bad tbh. congestion didn't help. still, sub-20 pace and a negative split despite running an out-and-back that finished on a gentle but continuous uphill.

- 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 #5030 on: November 19, 2019, 03:49:13 pm »
+4
- run 8.36 km in 40:58
new set pace seems to be in the 4:54 range. not gaining any fitness now, this was just to stay loose.

- stretch

started to get nervous/excited for the race on saturday.
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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 #5031 on: November 20, 2019, 11:10:20 pm »
+1
happy birthday man!! cool about the race sat, have fun & crush it!
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LBSS

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Re: a fast and explosive donkey!
« Reply #5032 on: November 21, 2019, 02:31:42 am »
+2
Quote from: adarqui on November 20, 2019, 11:10:20 pm
happy birthday man!! cool about the race sat, have fun & crush it!

thanks andrew! that is the hope...

last night

- run 8.0 km in 39:25

- stretch

rest today and tomorrow.
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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

vag

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Re: a fast and explosive donkey!
« Reply #5033 on: November 22, 2019, 10:26:02 am »
+2
happy bday and gl at the race, that pre-race-anxiety is awesome!
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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?

Joe

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Re: a fast and explosive donkey!
« Reply #5034 on: November 22, 2019, 05:20:09 pm »
+2
Happy birthday dude! Backing you to crush it tomorrow  :ibrunning: :headbang:
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LBSS

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Re: a fast and explosive donkey!
« Reply #5035 on: November 23, 2019, 06:28:26 am »
0
thanks vag and joe. unfortunately i've had a headache for the last four days. it's faded at times and never quite reached migraine strength, but it gets pretty bad. i had to lie down and take a nap on thursday evening, which is very unusual for me. also, it's moved around (right temple for the first three days, then left temple last night and this morning when i woke up, and now both temples). woke up this morning with it switched very on. standing up and walking around is a slow process, no question of being able to run. so no race.

:-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[

gf convinced me to go to the A&E/ER about it, so i'll head up there in a bit. i've been headache-prone my whole life, i'm used to getting them, but this is weird.
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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

vag

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Re: a fast and explosive donkey!
« Reply #5036 on: November 23, 2019, 11:13:49 am »
+1
Damn it sucks. Feel better man. Its ok about the race, i feel your frustration but you'll find plenty of races. As we say in Greece "fist goes health" (meaning everything else is less important ).
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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?

adarqui

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Re: a fast and explosive donkey!
« Reply #5037 on: November 23, 2019, 11:35:00 am »
0
Quote from: LBSS on November 23, 2019, 06:28:26 am
thanks vag and joe. unfortunately i've had a headache for the last four days. it's faded at times and never quite reached migraine strength, but it gets pretty bad. i had to lie down and take a nap on thursday evening, which is very unusual for me. also, it's moved around (right temple for the first three days, then left temple last night and this morning when i woke up, and now both temples). woke up this morning with it switched very on. standing up and walking around is a slow process, no question of being able to run. so no race.

:-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[ :-[

gf convinced me to go to the A&E/ER about it, so i'll head up there in a bit. i've been headache-prone my whole life, i'm used to getting them, but this is weird.

came on to see the good news then learn of that. rough :/ really hope you are ok man.
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LBSS

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Re: a fast and explosive donkey!
« Reply #5038 on: November 25, 2019, 10:36:53 am »
+1
doctor diagnosed trapezius-related headache. in other words, my shoulders are jacked up and i'm getting referred pain. prescribed heat patches and an infrared self-massager. i'm super blown because that means it's just a failure of self-care. on the other hand better to know than not know, means treatment is possible.

- run 14.21 km in 1:15:06
headache present in the morning but not as severe as previous several days. went away by noon. heat + self massage + changed my pillow.

- stretch
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

adarqui

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Re: a fast and explosive donkey!
« Reply #5039 on: November 26, 2019, 12:51:06 am »
0
Quote from: LBSS on November 25, 2019, 10:36:53 am
doctor diagnosed trapezius-related headache. in other words, my shoulders are jacked up and i'm getting referred pain. prescribed heat patches and an infrared self-massager. i'm super blown because that means it's just a failure of self-care. on the other hand better to know than not know, means treatment is possible.

- run 14.21 km in 1:15:06
headache present in the morning but not as severe as previous several days. went away by noon. heat + self massage + changed my pillow.

- stretch

that's good news. :headbang: and then a solid run. good work!
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