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Messages - Joe

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1
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 15, 2025, 03:35:41 pm »
14-10-25

Run -- 6.95k, 41:36, with 2 x 1k @ half marathon-ish effort [4:18, 4:13]

15-10-25

Run -- 5.21k, 33:18

Notes

Mid 4:10s pace felt comfortable enough on Tuesday when I was still carrying a fair amount of fatigue -- that was an unusually big weekend for me. Tomorrow total rest (well I'll probably still get like 10-15k steps because I walk a lot), Friday ~30 mins including strides. Then Saturday aiming for sub 90. Dropping fibre way down next few days and will go big on carbs on Friday I guess. Unsure if that is likely to make a difference but it'll be fun at least. No lifting this week either (well, maybe on Sunday if I'm feeling good  :strong:)

Quote from: LBSS on October 13, 2025, 04:15:49 pm
agreed that if your body feels good you should follow through with the race. most of the faster guys in my running group are racing all the time, even throughout the summer, and it seems the training stimulus from non-tapered races is hard or even impossible to replicate in training. as long as you're not always trying or expecting to PR. i intend to race more frequently once i get past the JFK.

yeah totally makes sense. i'm going to try to keep with monthly parkrun for that reason, jsut to get some faster/harder stimulus. if i was less than enthusiastic about this race, it's because it's on a boring course and i'd been feeling injured.

2
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 13, 2025, 03:25:14 pm »
13-10-25

Run -- 9.43k, 1:01:23, 125 HR

Notes

Sore from weekend so pleased with pace/HR/RPE of this one. Guess I should just go for this half on Saturday. Will do something like 10-15 mins at half marathon pace tmrw and then take it easy rest of week.

Quote from: LBSS on October 13, 2025, 10:44:05 am
congrats on the PB!

Thanks! Think this'll go pretty fast. My confidence is building up and I know I just need to go for 3:50ish splits all the way and trust the fitness.

3
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 12, 2025, 07:58:16 am »
12-10-25

Run -- 16.26, 1:43:22, 127 Avg HR

Lift --
1A Chins x 3
1B Dips x 3
OL Calf Raise x 3
RDL x 1
Rev Nord x 2
Fly 3 x drop
Lateral Raise x 1

Notes

Got some Chinese running shoes on a mega sale from Ali Express for <£30. I like them _way more_ than my Vomeros/Cliftons. Might never go back to western shoes if I can keep getting this sort of quality

Did last km at half-marathon-ish effort, ended up at 4:22 pace. Not bad given (a) in trainers rather than fancy foam/lightweight shoes and (b) doing it at the end of a long run the day after a 5k + decent volume.

4
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 11, 2025, 06:59:16 am »
11-10-25

Parkrun -- 19:41, 5k old age  :personal-record:

+ like 2k jogging warmup, 7.5k jog to post-run coffee spot, 2.5k jog home, pretty big day lol

Notes

Think the course probably a bit short. Did some strides while warming up and could barely get to like 5:00 pace without feeling pretty awful, HR was super high even with slow jogging, so pleasantly surprised.

Splits were 4:01, 3:58, 3:58, 3:57, 3:46

Converts to 1:30:29 half...if I come in fresher and conditions are good we could be on for the sub 90...

according to my watch i closed the last 30s at 2:20 pace

5
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 10, 2025, 03:48:09 pm »
10-10-25

Run -- 9.12k, 1:01:21

Lift --
1A Weighted Pullup x 3 sets
1B Weighted Dip x 3 sets
2A Lateral Raise x 2 sets
2B Incline Curl x 2 sets

6
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 08, 2025, 03:35:26 pm »
08-10-25

Cardio --
mix of running, assault bike, elliptical, and rowing machine, 58:15, 127 avg hr

Notes

PTT a little irritated but not too much. may do tmrw's session as low impact if wake up feeling creaky

7
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 07, 2025, 04:43:18 pm »
07-10-25

Run --
w/u
4 x [7:30 @ 4:20, 1:00 off]
c/d

Lift --
Wide-Grip Cable Row x 2 sets
Pushdown x 2 sets
Pec-Dec x 2 sets

8
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 06, 2025, 03:31:44 pm »
06-10-25

Cardio -- 127 Avg HR
~20 running, ~25 inline walking, ~15 air assault bike

Notes

Assault bike is fun. Comparatively easy to hit that ~130 HR compared to stationary bike, where I have to really grit to get above 120.

9
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 05, 2025, 08:16:30 am »
05-10-25

Run -- 16.14k, 1:46:48 [134 Avg HR]

Lift --

1A Weighted Chin 3 sets
1B Weighted Dip 3 sets
2A Incline Curl 2 sets
2B Lateral Raise 2 sets

Notes

 :personal-record: for time on feet, longest ever run in terms of time, 4th by distance.

Got a reminder email that I'm signed up for a half on the 18th. Not certain that I'll do it. It's not an interesting course (just laps of a very flat park in London) and entry was cheap, so my sunk costs are minimal. If I'm feeling injury free and like I could go sub-90, I'll give it a go. To that end, may try this coming Saturday to do a more honest effort 5k/Parkrun, to gauge fitness.

Some mild stiffeness on waking up and a little mid about 30 mins into the run, but went away within about a minute so feeling decent there.

10
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 04, 2025, 07:45:08 am »
04-10-25

Run --
w/u
5 x (1k @ 4:06 / 1k @ 5:00)
c/d

Lift --
Calf Press x 2
Toe Press x 2
Leg Press x 2
Leg Curl x 2
Cest-Supported Row x 3 drop
Pec-Dec x 3 drop

Notes

Hmm know I literally just said I was going to keep it easier, but the latest Magness video + some Nate Jenkins blog nostalgia made me want to hit some alternations. Stuck to treadmill so that it would be easy to bail to lower-impact options if anything felt funky, but was all good despite stuff feeling a little stiff upon waking.

Despite being faster than nominal lactate pace / faster than target half pace, the first 4 reps gets very easy so did the last one at 4:00 flat. That also felt pretty good! Nice to comfortably hit 4:00 pace after doing a fair bit of meaningful work. If this treadmill is at all well calibrated, that's a pretty good sign.

Avg HR was 161/167/169/172/176 for the fast reps, RR for the 4:00 one 39/40, rest around 36, so probably _just_ over LT2 rather than way over it. Max HR was 179.

11
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 02, 2025, 07:23:30 am »
02-10-25

Cardio --
w/u
3 x (6' @ 4:24 / 1' off) [157/162/163 Avg, 167/170/172 max]
2' off
12' hard incline walk [163 Avg, 171 max]
c/d

Lift --
Calf Raise 2 x drop
Leg press 2 x drop
Machine Press 2 x drop
Lat Prayer 3 x drop
Pushdown 2 x drop
Machine curl 3 x drop

Notes

Going to try to keep the intervals slightly on the easier end, i.e. more time at the mid 160s rather than crossing over into 170s. Looking over data on intervals.icu, think I progressed better/felt less tired when I was doing that, and injuries picked up as I let it drift harder.

12
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 01, 2025, 03:50:10 pm »
01-10-25

Run -- 4.43k, 26:32 [134 HR]
Elliptical + jog home -- 32:23 [129]

Notes

Outdoor for the run bit. First time I've run sub 6:00 (minimally, lol, literally 5:59) while keeping HR sub 140! is this fitness?!

13
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 30, 2025, 11:58:30 am »
29-09-25

Run -- 9.34k, 59:26

30-09-25

w/u
2 x (10' on / 2' off)
2 x (5' on / 1' off)
c/d

Toe press x 2 sets
Calf press x 2 sets
Leg press x 2 sets
Cable Row x 4 drop
Chest Press x 3 drop
Leg Curl x 2 sets

Notes

new gym is 2x price but a lot nicer. it's still cheap b/c the other place was genuinely absurdly cheap (i got a membership like 33% off from their normal rate, iirc). has a sauna which i guess i might use at some point.

Quote from: LBSS on September 28, 2025, 08:23:25 am
Quote from: Joe on September 28, 2025, 08:02:15 am

So meant to run to gym and do something low-impact for cardio, but it was closed again. I think it might just be shuttered? Lol, not too surprised given how empty, understaffed and cheap it is. Luckily there are plenty of options in the area.

with no warning? i almost can't imagine a membership-based business going out of business without sending an email blast. is it like a garage gym or something?

genuinely no idea. it still seems shut/locked as far as i can tell. cancelled my direct debit and emailed the head office to say why so i am not out any money here, at least. it's a branch of a pretty big chain too, so really weird! it had sort of been going downhill over the last month (slower repairs of equipment, stuff seemed a little less clean, towels for wiping stuff down refilled more slowly, understaffed) but I assumed that was going to change...luckily for me/unluckily for them, there are a crazy density of gyms in my area.

14
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 30, 2025, 11:47:51 am »
think it's pretty fair to take a day off after first 100k week! awesome work!

and re 'in a place to run for 3 hours' I moreso meant "a place where i can run without being slightly afraid of an injury blowup', but yes now i'm also envious of having easy access to nature, though i prefer our weather at least

15
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 28, 2025, 08:07:23 am »
Quote from: LBSS on September 27, 2025, 05:38:57 pm
- run 3:05, 26.80 km
went and did the 50k race loop (race is two laps). muggy (dew point 67) and i got lost a bunch, especially at the beginning and end. slower than i thought i'd go as a result. but the course is mostly quite technical and continuously up and down, very few stretches where you can open up your stride at all. there are also two stream crossings, although i ran around the first one to a nearby bridge. the second one, no choice but to ford it. last 6-7 km run in wet shoes. overall 718m/2355' of elevation gain.

it'll be fun to run this with (1) cooler and dryer conditions, (2) aid stations, so i don't have to carry all my water and food, (3) course markings.

sounds like a fun course! i think it's super cool that you get out for multi-hour runs pretty regularly, hope to get to a place where I can do that myself as well!

also, props on the half marathon last weekend! 1:34 in a 'hard workout' is pretty baller

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