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LBSS

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Re: a fast and explosive donkey!
« Reply #6270 on: July 03, 2025, 07:44:24 am »
0
yeah saw that on reddit recently.

- run 57:38, 10.11km
T+DI ~140 but a light breeze made things feel a bit cooler.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6271 on: July 04, 2025, 08:19:12 am »
+1
- run 1:02:46, 10.68 km w/ 4 x 100m strides
T+DI 135, incredible how much difference it makes for dew point to be below 60. HR right back down into the mid-120s. another notable thing is that i wasn't scuffing my heels at all, which is something i noticed myself doing a little bit during the hotter runs.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6272 on: July 06, 2025, 10:25:04 am »
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- run 1:59:06, 19.80 km
T+DI 150, kept it nice and easy, HR average 130. mostly in the shade but high humidity still plenty to deal with. felt pretty good. i drank less than last week, 1.1-1.2L total, but never felt thirsty and stopped to pee three times, which is a bit odd. drank mostly my electrolyte mix, barely touched the spare water bottle.

back up over 60 km and juuuust over six hours running for the week.
« Last Edit: July 06, 2025, 10:26:45 am by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #6273 on: July 07, 2025, 06:54:48 pm »
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- strength
-- 2 x [forward/backward toe walk x 1min + forward/backward heel walk x 1min]
-- 2 x [SL standing clam x 12 + SL box squat x 8]
-- 2 x [slow deep BSS x 10 + hip thrust x 10]
-- sciatic nerve flossing 2 x 10
-- push up 2 x 15
-- hollow body hold 3 x 20s
right quad tighter than left, very noticeable on BSS. hurt anterior right knee a little, doing the ones with right foot back.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6274 on: July 08, 2025, 07:52:26 am »
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- run 1:32:28, 14.72km
ran with a guy who's fitter than me, training for never summer 60k in a few weeks. he knows the trails near us better than i do so i just followed him. told me he was shooting for 8 miles but we ended up doing 9, oops! T+DI 160 and 313m/1027' of elevation gain = slow pace and HR average 142. not too high, that's still zone 2 per coros. it was fun, i'll run with him again. will help me get to know the trails and break out of my grooved road loops.

never summer is a race i've had an eye on, it looks really beautiful. maybe next year. looking forward to hearing my buddy's report.
« Last Edit: July 08, 2025, 08:00:49 am by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #6275 on: July 10, 2025, 06:18:37 am »
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yesterday

- track intervals
-- warm up
-- 3 x [300,500,800] w/1 min walk after short reps, 2-3 min after the 800s
-- bonus 300
-- cool down
ran the 300s in 1:02, 1:01, 1:02, 0:58. 500s in 1:49, 1:46, 1:50. 800s in 3:06, 3:03, 2:57. T+DI 152.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6276 on: July 11, 2025, 07:34:59 am »
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- run 54:17, 9.17 km
little niggle in left hamstring, medial side down by the knee. appeared yesterday. kept this very light and easy, felt ok. T+DI 154.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6277 on: July 12, 2025, 02:51:18 pm »
+1
- run 57:06, ??km
ran on a trail in some pretty dense woods near where my wife had her first power lifting competition today*. watch seemed to have gotten confused about distance, told me i covered just over 8 km, which would mean a ~7:00/km pace. i was running relaxed and easy but i know how fast i was going. i never, ever run that slow. i'd say this was more like 9-9.5 km. but whatever, doesn't matter in the long run.

*she did great, i'm so proud of her! only missed one lift (her second bench) and she felt really good during and after. top lifts were 75kg squat, 47.5 bench, and 90 DL for a 212.5 total at 58kg bw.
« Last Edit: July 12, 2025, 02:53:10 pm by LBSS »
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Joe

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Re: a fast and explosive donkey!
« Reply #6278 on: July 13, 2025, 08:24:02 am »
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Quote from: LBSS on July 12, 2025, 02:51:18 pm
- run 57:06, ??km
ran on a trail in some pretty dense woods near where my wife had her first power lifting competition today*. watch seemed to have gotten confused about distance, told me i covered just over 8 km, which would mean a ~7:00/km pace. i was running relaxed and easy but i know how fast i was going. i never, ever run that slow. i'd say this was more like 9-9.5 km. but whatever, doesn't matter in the long run.

*she did great, i'm so proud of her! only missed one lift (her second bench) and she felt really good during and after. top lifts were 75kg squat, 47.5 bench, and 90 DL for a 212.5 total at 58kg bw.

damn that's awesome! what were the vibes at the meet like? i've always been shy to sign up for one b/c they always seem somewhat grimy, sort of similar to how vibes (as well as injuries) kept me from getting too into bjj
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LBSS

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Re: a fast and explosive donkey!
« Reply #6279 on: July 13, 2025, 12:27:15 pm »
+1
the vibes were great, very supportive. big spread of ages (the youngest was a 9 year old who set the maryland state age group record in the squat and bench and qualified for junior nationals, very cute/cool; oldest were in their 60s), about 60/40 men/women. there was a mother/daughter duo competing in their first meet together, both really strong. queer friendly. nobody being a gatekeeping dick as far as i could tell. no grime to speak of, although the gym didn't have a/c so it was a little warm.

- run 2:25:28, 22.00 km
T+DI 166, dew point 76 which is about as high as it's been all year. about 18km of this was on trails. 467m/1532' of elevation gain and equal descent, plus lots of roots and rocks and a bit of mud, so my quads and calves are a bit tired. should stretch later just for the relaxation of it. HR averaged 144. this definitely qualifies as a hard workout. pace chart looks insane, lol. like an earthquake on the seismometer.

average pace was 6:37, which confirms that my watch was out to lunch yesterday, there's no way i was slower yesterday than today. conditions added probably ~15 minutes to my total time, per that chart joe and i were discussing recently. mid-run i started fantasizing about running in the snow. it was hot.

ETA: extrapolating to the distance of the 50k race course loop i'll be doing in october, this route is pretty much dead-on in terms of elevation gain. that's interesting. assuming decent conditions and that i'm able to keep building fitness (i.e., not get hurt), that means sub-5 hour is not unrealistic.
« Last Edit: July 14, 2025, 09:47:47 am by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #6280 on: July 14, 2025, 05:26:51 pm »
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- warm up
-- jump rope
-- joint mobilizations

- strength
-- 2 x [3-way calf raise x 10 + tib raise x 15]
-- 2 x [sideways band walk x 60s + standing clam x 10/leg]
-- 2 x [heel floating BSS x 30s + med ball ham curl x 12]
-- depth drop x 5,5

- squat 185 x 5,5

- RDL 185 x 5,5

- dip x 10+3+3+3

- climb x 45 mins

felt pretty good. i really need to be better about mobility/soft tissue work.
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Re: a fast and explosive donkey!
« Reply #6281 on: July 15, 2025, 07:18:32 am »
+1
- run 58:11, 10.08 km
legs not sore but felt pretty dead. T+DI 151; cooler but dew point still 73. HR average 129. successfully kept it easy.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6282 on: July 16, 2025, 07:44:32 am »
+1
- track intervals
-- warm up
-- 1+2+3+4 mins @ ~5k pace, 1 min rest between reps
-- 1200m @ "faster" pace
-- 1+2+3+4 mins @ ~5k pace, 1 min rest between reps
-- cool down

T+DI 152. messed up the pace button on the first set of timed reps but the second set were all between 3:54-3:59, which i'm happy with given the humidity. did the 1200 in 4:26, which is ~5:48 mile pace. subjectively this was a hard workout but not a killer.

ETA: also, bit of DOMS today. not bad, though.
« Last Edit: July 16, 2025, 10:05:08 am by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #6283 on: July 17, 2025, 08:18:58 am »
+1
- run 1:11:48, 12.36 km
T+DI 160, there was steam rising off the trees in the park. HR average 125. one thing that helps about the hard days being actually hard is that it's easier to keep it easy on easy days. body's just tired.

next week will deload.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6284 on: July 17, 2025, 03:40:21 pm »
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got results back from the sweat test. levelen has a pretty good reputation, from what i've read, but still taking these results with a grain of salt (no pun intended) because it's just a single test taken in a non-clinical setting.

  • i lost about 1.2L of sweat during the run, which is in line with what i already knew from previous weight tests. the recommendation to drink 26-30 oz of water per hour (770-890 mL) is also in line with what i'd already learned. turns out i'm in the 45th percentile for sweat rate, or what they call the "moderate" range. i'm not surprised to be in the fat part of the bell curve, but i am a little surprised to be below average. the more you know.
  • i lost 1568mg or about 3/4 tsp of salt (NaCl) during the run, which is in the 61st percentile, or "significant" range, per levelen. the report recommends including some carbs along with salt in exercise drink because your body doesn't absorb the salt as efficiently without the presence of carbs. that is interesting, hadn't read that before.
  • of course, levelen is a supplement company, so the report comes with recommendations for how to use their products to best replace what i'm losing. fortunately, it's not hard to extrapolate to a recipe i can make at home.

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Muscles are nonsensical they have nothing to do with this bullshit.

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