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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 10, 2026, 05:09:23 pm »
got flu and covid shots yesterday. went out the door for my run this afternoon, got the end of the block, and noped out. i don't feel too terrible but body is just off. discretion is the better part of valor.

2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 09, 2026, 02:19:29 pm »
- RDL 100 x 8,8
better form than last week. will add weight next week.

- flat calf raise 100 x 10,10

- alfredson calf raise 25 lbs x 10,10/side

all i had time for today.

3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 08, 2026, 06:53:03 pm »
yesterday

- run 55:58, 10.41 km
felt good, left achilles and left hamstring a little tight for the first few minutes but warmed up.

today

- long run w/ SubT 3 x 2.5 km (60")
-- intervals @ 4:17,15,17
-- total 1:36:28, 19.36 km
HR never went over 158. deliberately ran the final rep conservatively but could have gotten away with doing a bit harder today.

very, very tired. had a low grade migraine from yesterday into this morning but it went away after another sumatriptan and a nap. baby reign of sleep torture continues. last two nights have been rough. hasn't shown up in the running yet, though.

4
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: November 07, 2026, 08:26:08 am »
 :highfive:

5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 06, 2026, 06:28:52 pm »
yesterday

- run 56:31, 10.47 km
there we go.

today

- SubT 10 x 3" (60")
-- warm up
-- intervals @ 4:04-16
-- cool down
uphill/downhill variance on the reps. felt pretty good. ran in altra vanish carbons that i bought off a guy on reddit whom they didn't fit. much firmer than the adidas shoes i usually run in but i didn't hate them. lower drop (4mm) noticeable but not uncomfortable. will be interesting to see how my calves feel tomorrow. the toe box volume isn't great, surprisingly - big toenails were touching the fabric - so i'd never run a marathon in them. but for a workout like this that was okay. if nothing feels off tomorrow then i might just keep them in the mix for workouts.

the baby has not let us sleep the last couple nights.

6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 04, 2026, 07:37:02 pm »
- SubT 5 3 x 1.5 km (60")
-- warm up
-- intervals @ 4:12-18
-- cool down
done on a paved trail near my parents' house, a branch of the one i usually run on. it was covered in leaves so pretty slippery. this was objectively not taxing, HR peaked at 162 and averages were normal; pace spread is down to uphill/downhill. but subjectively it felt hard and my breathing was more labored than usual. i never have to do three steps per breath during workouts, always four or even five, but i was today on the last rep. second day in a row slower than usual, and so i cut it short. maybe the sunday workout overcook took more out of me than i thought.

7
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 03, 2026, 05:11:17 pm »
- run 58:15, 10.44 km
a bit slow again today. HR a little low as well, 121 average.

8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 02, 2026, 07:04:48 pm »
- animal movements

- RDL 100 x 8,8
a little better form-wise than last week

- flat calf raise 100 x 10,10

- alfredson calf raise 20 lbs x 8,8/leg

- circuit x 2 (0"/60")
-- BSS 20 lbs x 10/leg
-- dead bugs x 10
-- DB row 55 lbs x 15/arm
-- push up x 15
-- DB suitcase hold 55 lbs x 30s/arm

9
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 01, 2026, 12:07:14 pm »
lol the course profile is hilarious. just straight up right out of the gate. we have a lot of travel already on the docket for next year but it's tempting, maybe even to do the 50k! if the year shakes out right, i might do the jfk again in late november so the timing would be good for a hilly race.

would just have to convince my wife that october is the right time to go visit her brother and his family...

10
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 01, 2026, 11:57:41 am »
- long run w/SubT 3 x 2.5 km (60")
-- intervals @ 4:17 15, 12
-- total 1:38:39, 19.36 km
beautiful, beautiful weather. 10 degrees, sunny, a light breeze. we earn days like this here, with the long swampy summer. overcooked the last rep because i was feeling good and also there was a pair jogging along ahead of me at ~4:20 pace and it would have been awkward to pass them so slowly at 4:16 or whatever, so i picked it up and just kept it there. bit more than 10% above T, which is not ideal, but i forgive myself, lol. i'm generally very good with that.

11
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 31, 2026, 04:01:39 pm »
nice! which race is it?

12
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 31, 2026, 04:00:33 pm »
- run 56:53, 10.14 km
super tired today, i guess. didn't look at watch and ended up running slower than usual. HR averaged 118 so it's not like i was struggling out there. beautiful day, the leaves are pretty near peak in the park so it was extra nice.

13
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 30, 2026, 05:32:30 pm »
- SubT 10 x 3' (60")
-- warm up
-- intervals @ 4:03-13, last one fastest
-- cool down
even warmer this afternoon, 23-24 degrees, and also windier. still this was properly SubT, HR never got over 161 and that only in the final rep. never averaged over 149 in any given rep. unless it's hot and humid, three minutes isn't long enough for HR to really build, at least with 60" rests.

14
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 29, 2026, 03:30:10 pm »
- run 55:57, 10.43 km
must be the new shoes. warmer today (21-22 degrees) but still this was 5+ seconds faster than i'm used to. i'm starting to get a little buildup toward a blood blister on the inside of my left big toe, same spot as before. i wonder if a pedicurist can deal with that or if i just need to go back to the podiatrist. will try to debride myself but it might be too far gone at this point. annoying.

15
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 28, 2026, 06:01:12 pm »
- SubT 5 x 1.5 km (60")
-- warm up
-- intervals @ 4:16,13,11,11,11
-- cool down
fully SubT (max HR 163 and only for a few seconds in the final two reps). switched to a new pair of evo SLs, maybe that's it? they're just that much bouncier than the worn-out ones? actually switched out both old pairs at once, although one had ~950 km on it and the other only ~650 km. i'd been using the less-worn ones for SubT days during the week and they honestly never felt quite right even out of the box. figured i'd just move on all at once.

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