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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 20, 2026, 07:31:37 am »
- run 49:00, 9.20 km
warm and humid, T+DI 146. it's supposed to thunderstorm tonight and then get cool again, which will be a blessing. yesterday it T+DI was 170 (!) when i was walking home from work. 95 degrees and dew point 65. nasty.

calves felt fine, still a little stiff overall, especially back where i tweaked it yesterday.

2
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 20, 2026, 07:27:38 am »
oh yeah i forgot. well anyway big ups on the huge improvement, then, haha.

and yeah having just strained a muscle for the first time in idk how long, i also think it's time to maybe get through bakken. charlie francis was all about muscle tone, iirc, and lyle thought charlie was smart. by the transitive property of blah blah blah, there's probably something to it.

3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 19, 2026, 07:31:12 am »
- 46:41 x [9 min easy, 1 min walk]
calves felt good. bit stiff overall, noticed it in my hamstrings during warm up. had a little back spasm in the middle of the run, as well. weird. continuous easy running tomorrow.

4
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 18, 2026, 05:59:12 pm »
- 34:34 x [4 min jog, 1 min walk]
calves felt normal. air did not: T+DI 158. tomorrow and wednesday are going to be just as bad or worse.  :huh:

careful volume rebuild: commence. will run easy on the track the rest of the work week, adding a bit of time each day, and see how that goes.

5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 17, 2026, 05:46:28 pm »
yesterday

- hike x ~5.5 miles
went down to shenandoah for the weekend, for our friend's birthday. calf felt normal. gonna run in a little bit.

6
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 17, 2026, 03:24:09 pm »
congrats man! 1:26 is amazing for a debut.

7
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 15, 2026, 09:46:56 am »
Quote from: Joe on May 13, 2026, 03:55:46 pm
logistics for sunday are stressing me out, the race guide is super unhelpful so it's like pretty unclear how getting in/out of the race works...like it's a place i run by regularly but they've made it so confusing  :uhhhfacepalm:

just get there earlier than you think you need to. it can't possibly be so confusing that it takes an hour to figure out. and make sure to find the bathroom with more than enough time before the start!

8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 15, 2026, 09:45:42 am »
thanks, appreciate the link. looks like they agree pretty much with the one i found, which is reassuring.

good luck this weekend!

9
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 14, 2026, 07:42:18 am »
typical advice is to wait at least a week after calf strain to return to running. but it's also not to rest more than you have to because deconditioning makes everything worse. yesterday was able to walk and do 10 SL hops without pain, following the protocol from this article: https://www.physio-network.com/blog/calf-strain-rehab/. so i decided to get back out this morning.

- 34:30 x [easy x 60s, walk x 60s]

no pain! barest hint of tightness here and there but i think i'm on track. will build up cautiously over the next couple of weeks. plan is to get back to 6+ hours of running per week at easy pace before adding intensity, and then introducing SubT workouts.

10
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 11, 2026, 06:52:06 am »
left calf still painful this morning. seems i may have strained it. guess ten days of lowered load, followed by a moderate workout during which i strained my achilles, followed by two days of full rest, followed by an all-out 5k was a bad idea. surprise! (although the achilles strain was one the right leg and seems to have completely resolved). also i theragunned my calf a bunch after the race, which isn't something i'd been doing at all; maybe that also irritated it? i was blaming my shoes the other day but really it was probably the violent increase in load.

at any rate, it's clearly not a bad strain: it doesn't limit walking, although it's noticeable, and i can perform SL calf raises and walk around on my toes. but it's uncomfortable during calf raises and on self-massage. after reading around a bit about calf strains i think i should not push it. frustrating, but at least this is happening after my goal race and (touch wood) not that severely.

rehab time. and then, going forward, i really have to stop neglecting strength work.

11
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 10, 2026, 01:52:13 pm »
Quote from: Joe on May 09, 2026, 03:51:11 pm
Quote from: LBSS on May 09, 2026, 11:51:33 am
nice man! PR's for both of us today.

nice! envious of the race win! some weeks my time would have won this parkrun, but today I was like 12th and the winner got round in 15:40  :wowthatwasnutswtf:

15:40 is quick! the course record for the one i ran yesterday is ~16:20, so definitely got a bit lucky with the field.

12
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 10, 2026, 01:42:53 pm »
- run 1:15:26, 13.65 km
left calf cramping around where gastroc and soleus meet. uncomfortable but not outright painful, hopefully it's just one of those things.

13
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 09, 2026, 11:51:33 am »
nice man! PR's for both of us today.

14
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 09, 2026, 11:50:21 am »
- port city moms 5k
-- warm up
-- 5k race in 19:07 (chip), 19:10 (watch).
-- cool down
won the race! i thought this race was tomorrow and am glad i double-checked this morning. :-X RPE 9.5, not quite all out, next time i do a 5k the focus has got to be killing myself for the final km. ran a negative split but km 4 and 5 were the same.

two days off plus a little bit of rehab seems to have fixed my achilles, so that's also good.

15
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 08, 2026, 07:43:15 am »
decided to take one more day off, will try to run again tomorrow. did some calf raises (straight leg and bent leg, single and double) and extra stretching yesterday throughout the day.

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