Author Topic: a fast and explosive donkey! (Read 1860489 times)

LBSS · « **Reply #5190 on:** May 19, 2020, 12:05:36 pm »

- run 9.62 km in 46:47
very warm outside, not quite hot. went out a little too fast (4:45, 4:40) but the first 2 km are all downhill and with the wind. came in at about the same pace for the last 1.62 km, but had to work for it just a little. never let breath get harder than four steps in, four steps out.

- stretch

LBSS · « **Reply #5191 on:** May 20, 2020, 02:10:27 pm »

- run 10.11 km in 48:27
today was the hottest of the year so far. 26 degrees during the run, which isn't all that hot, but after months of never being over 20 it sure felt that way. pace averaged 4:48, which is fine, but was all over the place.

- stretch

vag · « **Reply #5192 on:** May 21, 2020, 04:20:31 am »

^^^
So true! The other day that i PRed i wanted to state that it was the hotest day of the year so far, actually the hottest May day in decades. Then i checked and it was 25 which i log as 'cool' in my summer runs so i didn't even log it. But it makes a ton of a difference initially, needs acclimation. Garmin measures that acclimation actually, but i wont get there haha.

gukl · « **Reply #5193 on:** May 21, 2020, 12:04:36 pm »

Quote from: LBSS on May 20, 2020, 02:10:27 pm

- run 10.11 km in 48:27
today was the hottest of the year so far. 26 degrees during the run, which isn't all that hot, but after months of never being over 20 it sure felt that way. pace averaged 4:48, which is fine, but was all over the place.

- stretch

Hot weather in the UK is unbearable, it just feels so wrong. I've experienced 45-46c in Morocco and cycling home yesterday in 26c was worse than that. Strange haha

LBSS · « **Reply #5194 on:** May 21, 2020, 12:22:35 pm »

true, it's so much to do with what you're adapted to.

- run 10.01 km in 49:14
4:55 average, not surprisingly a little slower with two days' accumulated fatigue. and it was still "hot" today.

- stretch

LBSS · « **Reply #5195 on:** May 23, 2020, 01:59:29 pm »

- warm up x 1 km

- interval 400m in [88,90,88,88,87,85,90] w/200m jogging rest
super windy, enough to blow the upwind leg into the downwind leg while running across and to really feel the pressure running into it. still managed to get everything under 90 (numbers above are rounded). the 85 on the penultimate lap is a good sign, although it was mostly with or at least across the wind rather than into it.

- cool down x 1.39 km

- stretch

might lower the target pace the next time i do intervals, reduce the reps to six, then build back up to eight.

i leave for the states, for good, in just over two weeks. so on the other hand all the pacing is gonna have to be revised because of the heat and humidity. well, one thing at a time.

adarqui · « **Reply #5196 on:** May 23, 2020, 05:20:27 pm »

Quote from: LBSS on May 23, 2020, 01:59:29 pm

- warm up x 1 km

- interval 400m in [88,90,88,88,87,85,90] w/200m jogging rest
super windy, enough to blow the upwind leg into the downwind leg while running across and to really feel the pressure running into it. still managed to get everything under 90 (numbers above are rounded). the 85 on the penultimate lap is a good sign, although it was mostly with or at least across the wind rather than into it.

damn, sounds intense.

Quote

- cool down x 1.39 km

- stretch

might lower the target pace the next time i do intervals, reduce the reps to six, then build back up to eight.

i leave for the states, for good, in just over two weeks. so on the other hand all the pacing is gonna have to be revised because of the heat and humidity. well, one thing at a time.

ah nice. the states will be happy to have you back.

LBSS · « **Reply #5197 on:** May 24, 2020, 03:05:17 pm »

- run 16.07 km in 1:23:58
successfully slowed down, averaged 5:13 pace. splits mostly consistent through the middle, a little too quick up top and a little slower at the end. breath easy but legs were a little tired by the end of this.

- stretch

EDIT: just realized i ran 9.99 miles. lololol damn it.

LBSS · « **Reply #5198 on:** May 26, 2020, 12:48:14 pm »

- run 10.24 km in 49:58
4:53 pace is the exact target for weekday runs. noice.

- stretch

gorgeous day.

LBSS · « **Reply #5199 on:** May 27, 2020, 02:17:55 pm »

- run 10.43 km in 55:08
first 3 km w/ex-gf (weird to type that) in ~6:15 pace, then pretty steady ~4:54 average the rest of the way.

- stretch

i have tinnitus like crazy in my left ear all of a sudden. started yesterday. no idea what might have brought it on. no loud noises i can think of, and i don't feel unwell. strange.

gukl · « **Reply #5200 on:** May 27, 2020, 03:11:09 pm »

Quote from: LBSS on May 27, 2020, 02:17:55 pm

- run 10.43 km in 55:08
first 3 km w/ex-gf (weird to type that) in ~6:15 pace, then pretty steady ~4:54 average the rest of the way.

- stretch

i have tinnitus like crazy in my left ear all of a sudden. started yesterday. no idea what might have brought it on. no loud noises i can think of, and i don't feel unwell. strange.

Tinnitus as in a ringing or a different sound? Stress related perhaps with all that has been going on?

I've had a pulsatile tinnitus in my right ear for a while, think I need to get it checked out.

Coges · « **Reply #5201 on:** May 28, 2020, 01:46:46 am »

Quote from: gukl on May 27, 2020, 03:11:09 pm

Quote from: LBSS on May 27, 2020, 02:17:55 pm
- run 10.43 km in 55:08
first 3 km w/ex-gf (weird to type that) in ~6:15 pace, then pretty steady ~4:54 average the rest of the way.

- stretch

i have tinnitus like crazy in my left ear all of a sudden. started yesterday. no idea what might have brought it on. no loud noises i can think of, and i don't feel unwell. strange.

Tinnitus as in a ringing or a different sound? Stress related perhaps with all that has been going on?

I've had a pulsatile tinnitus in my right ear for a while, think I need to get it checked out.

I can second this. Get tinnitus every now and then. Used to get it as a kid when the tv got turned on and I was in a different room. Now it's related to stress/lack of sleep/caffeine.

LBSS · « **Reply #5202 on:** May 28, 2020, 04:09:10 am »

that's interesting, that it'd be stress-related for both of you. that could be it. like with my headaches last fall, i don't feel consciously stressed but this situation is undoubtedly stressful so it's possible that my body is manifesting the stress that way. i've been sleeping okay: it's been a little bit hard to get to sleep the last couple of nights, i think mostly because it's getting warmer, but i've been getting at least 7 and usually more like 8 hours, which is normal. and no more or less caffeine than usual.

@gukl, it's a ringing or more accurately a steady high-pitched buzz, like the sound an old tv makes when it's on but muted.

LBSS · « **Reply #5203 on:** May 28, 2020, 01:09:53 pm »

- run 9.12 km in 43:46
4:48 average pace. kept it a little short today so as not to go too far over my weekly target yet. will be around 53-54 km for the week after saturday's hard workout.

- stretch

i think i need to start adding distance on these weekday runs, to get back up closer to an hour on my feet. <50 minutes is too easy now, gotta progress. might not be a bad idea to add time to the long runs as well, as long as i can keep my pace down. getting to three 60-min runs, one 90-min run, and a speed workout every week would push me up a bit, i think.

vag · « **Reply #5204 on:** May 29, 2020, 06:12:05 am »

Quote from: LBSS on May 28, 2020, 01:09:53 pm

i think i need to start adding distance on these weekday runs, to get back up closer to an hour on my feet. <50 minutes is too easy now, gotta progress. might not be a bad idea to add time to the long runs as well, as long as i can keep my pace down. getting to three 60-min runs, one 90-min run, and a speed workout every week would push me up a bit, i think.

That is exactly how i'm trying to structure it too.
2 easy runs of about 1 hour and 1 long slow about 1:30 in the weekdays, one fast&hard at weekend. If i cant get 3 runs at the weekdays i sacrifice the long slow one, that should change.
Have at least 1 easy - 1 long slow - 1 fast in the week cycle, then if u do more , use 'easy'.

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Author Topic: a fast and explosive donkey! (Read 1860489 times)

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