Lurker > BreezyExcursion

i got a good track session in the other day:

1600m - 5:49
5 min rest
1200m - 4:08
3 min rest
800m - 2:37
1 min rest
400m - 69

i think i am in ~5:10 mile shape, targeting October for sub-5

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gm

7 miles at 7:49/mi tonight

seems sustainable

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gm

i've unfortunately got no equipment and live in NYC

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gm

mileage increase once again is not going to be happening in this heat. i did get above 30 miles 2 weeks in a row, which is good.

this week i am experimenting with making my easy pace a little less easy. did 2 days of 6mi @ 7:50 pace and i'm fine so far. i think after today i can judge if it's sustainable. previously i was running somewhere between 8:00-8:30, highly dependent on weather.

also trying to reintroduce various core workouts which i have been neglecting for a few months (pushups, planks, situps, etc.)

once again wishing i had a way to deadlift

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gm

fwiw i never put treadmills below like 7:30, i try to get outside when i need to go faster

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gm

another target hit: 59.2 for the 400m

going to reset my training cycle and work for a sub-5 mile. this will be some serious work

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gm

thinking about that guy who said running 8 miles would lead to spinal damage in topic 1

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gm

too hot

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gm

BreezyExcursion posted...

sprint workout yesterday

1x400m
2x200m
6+ minute rest

61 - 29 - 30

a little disappointed with the 400m, just a second or two faster than the one i ran when i wasn't fresh. but i haven't been doing any top speed work so it makes sense i guess.

was hoping I could still do sub-60 off of talent

legs a lil wobbly today

i am still sore from this...

since then i took a day off and had 2 easy days. guess its another easy day today.

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gm

armandro posted...

I have information that can lead to the arrest of Zithers.

i heard you ARE zithers

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gm

i love her alien eyes

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gm

AdviceMan posted...

Hey Jballen, I'd like for you to stop denying the holocaust and saying silly things on CE, because a number of people seem to think that I am you so it would be great if u would act like a person who knows things.

shush jballen

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gm

zithers still bald

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gm

i heard armandro is bald and also armandro is zithers

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gm

zithers is a good guy hes bald and doesnt afraid of anything

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gm

u should experience dome from a 4 tbh

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gm

sprint workout yesterday

1x400m
2x200m
6+ minute rest

61 - 29 - 30

a little disappointed with the 400m, just a second or two faster than the one i ran when i wasn't fresh. but i haven't been doing any top speed work so it makes sense i guess.

was hoping I could still do sub-60 off of talent

legs a lil wobbly today


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gm

still no news from me. havent hit a 30 mile week in 4 weeks. too hot.

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gm

have bicep DOMS from carrying a 34" monitor from my gfs place to mine. boy do i need some weights

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gm

i was aoc to breastfeed me

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gm

Grabbed another KOM in the park.



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gm

hehe

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gm

i was able to play chords my roommate's uke in college since i could play the guitar.

i would consider picking up one of my own

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gm

this sounds awesome

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gm

tag, no special running news from me as of yet.

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gm

why is this guy allowed to have the m-word as his username

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gm

Not too sore today, which is great. I felt so lactic after the 400m that I thought I was going to have trouble walking. If I can do a 5 miler today and an 8 miler sunday I hit 30 miles even though i said i was gonna shoot for time instead of mileage

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gm

NotYou posted...

Nice! The split numbers are Greek to me, but that's better than you were expecting, right? How did the shoes work?

Yes, better than I was expecting. I estimate the shoes were worth 2-3 seconds overall, and the rest was probably from the speed workouts. Really pleased that I was able to close in 76.

I don't think I've made any enormous aerobic strength jumps since my mileage has now been stagnant at 30mpw for 3 months now. I can still make gains off the same mileage for quite a long time but it won't be as fast as if I increased it. (I don't think I will bother)

My next immediate target is sub-60 in the 400m. Shouldn't be too difficult since I ran the 63 after the mile today.


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gm

Mile: 5:19
splits 77 81 83 76

400m: 63

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gm

NotYou posted...

5/11: 26:52
5/14: 26:05
5/21: 25:35
5/24: 25:32
6/3: 25:17
6/9: 24:46
6/13: 24:36
6/22: 24:03
6/25: 23:50

Thought I was going to have to cut it short in the middle, but I was able to gut it out. Cooler weather is a blessing. 3 minutes down, 7 to go!

You've been making some solid progress man, keep it up!

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gm

going to mile TT tonight. gonna wear these new road racing shoes i got. wish my track spikes weren't at my parent's.

predicting 5:26

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gm

This is really sad.

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gm

i love hot girls

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gm

creativerealms posted...

Maybe it's new in some states but I live on a state where fireworks are legal and the sound of fireworks every night from June to September is normal.

sounds terrible

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gm

not hearing much tonight

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gm

i still say it along to song lyrics when im alone

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gm

grooming

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gm

billcom6 posted...

Like if there are this many getting shot off in so many cities why isn't there video of who is setting them off?

they're not being lit in a single location, a lot of the incidents look like this:
https://twitter.com/lalalalalemon/status/1273488032344215553?s=09

or someone hopping into a car immediately after firing. if you're not actively watching them light in the first place you're not going to see them.

i go on 5 mile runs every night and this is what i have observed.


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gm

lets do it

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gm

swapping my 30 miles per week goal into 4 hours per week goal (which is generally around when i would hit 30 miles for the last couple of weeks). the heat is slowing me down significantly.

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gm

isn't he thecreep?

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gm

sae

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gm

MacadamianNut3 posted...

Top 3 worst anime to air on Cartoon Network

@Supernatural

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gm

soul, i do see one tweet about riot gear cops in flatbush

https://twitter.com/youcanwhatit/status/1274779149228552192?s=19

edit: heres an article

https://www.buzzfeednews.com/amphtml/carolinehaskins1/flatbush-brooklyn-fireworks-nypd-police-blm?__twitter_impression=true

but theres definitely fireworks going off in flatbush right now

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gm

SiO4 posted...

Also is this happening is like Astoria? Or the upper East Side?
Chelsea?

conspiracy theories say it's targeting black neighborhoods but i don't think that's the case - ive seen more fireworks come from the section of astoria with all the old greeks (out by LGA) than the astoria or queensbridge projects.

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gm

soulunison2 posted...

yeah straight up, theyve been active in riot gear for the fireworks

someone should get pictures and put a rest to this then!

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gm

Damn_Underscore posted...

How is this a conspiracy?

Fireworks are cool, that basically explains this.

the conspiracy is that the cops are supplying the fireworks, which again, i do not believe.

there are absolutely more fireworks than any of the last 10 years. it could simply be because of lack of law enforcement. anybody who says this was exactly the same last year is full of shit

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gm

soulunison2 posted...

dont have any but working in poverty filled areas and stuff I know people posting that stuff about them in riot gear

especially during the protests

for the fireworks at 2am not for the protests

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gm