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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: Today at 12:24:36 pm »
sucks to be so close to a benchmark like that and miss it but i think it's good that you went through with the race anyway. at least for myself, i'm inexperienced enough that i feel like any race is worthwhile just for the learning, let alone the training stimulus. we're in a fairly similar place, so prob true for you as well. what is your target HM?

2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: Today at 07:07:31 am »
yesterday

- run 49:00, 8.92 km
warm but managed to keep it easy, HR averaged 126.

today

- MP run
-- warm up
-- 6+5+4+3 km @ MP w/1 km recovery @ 85% MP
-- cool down
4:26, 4:23, 4:23, 4:20 on the reps. RPE 7-7.5, supposed to be 8.5. i think that bodes well for sub-3:05. this route is on a peninsula and it was breezy today, 10 mph sustained with gusts up to 25 mph. started out clockwise and realized that meant i was going to be running into the wind on the more exposed side. switched to counterclockwise for the rest of the session, which might have made a little difference in terms of wind exposure but definitely put my recovery intervals in the tailwind section.

3
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 10, 2026, 03:10:04 pm »
 :(

4
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 09, 2026, 10:36:54 am »
out of curiosity, what do you find is different or better about landmine SLDL versus just using a dumbbell?

5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 09, 2026, 07:49:43 am »
- run 1:11:51, 12.96 km
with a buddy, so "conversational pace" verified by conversation.

ETA: buddy was encouraging me to be ambitious in marathon time target. coros says i'm in 3:07 shape, VDOT says my "equivalent" marathon time is 3:03, i've been thinking <3:05 would be a good reach goal. he was trying to talk me into at least giving myself a chance at sub-3, based on how i felt during the half. that seems nuts, but if race day conditions are good (40s max and no wind) maybe i should be shooting for 3:03. HMMMMM. we'll see, i'll keep adjusting in my head up until the day before the race. so much will depend on conditions i think.

6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 08, 2026, 07:34:58 am »
- supportive speed
-- warm up
-- 12 x [500m @ 110% MP, 30s walk]
-- cool down
nice and easy, this is meant to be a "regenerative" workout after what was supposed to be the hardest workout of the block last weekend, which i bonked out of. reps in 3:56-57, right on target.

7
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 07, 2026, 08:20:43 am »
- run 57:51, 10.48 km
cool again, so nice.

8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 05, 2026, 01:19:26 pm »
- run 1:15:17, 13.68 km
a little longer than prescribed but making up partially for yesterday's aborted effort. focused on keeping HR below 130, succeeded. warm out but raining.

9
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 05, 2026, 11:14:11 am »
just finished reading sirpoc's book. enjoyed, to the point where i think i'll switch to NSM after the marathon. if all goes well with the baby this summer then i'll sign up for another marathon in the fall and use his marathon build.

10
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 04, 2026, 11:43:28 am »
- long fast run
-- warm up
-- 8 km @ 90% MP
-- 8 km @ 92% MP
-- 8 km @ 94% MP 4.76 km @ 94% MP
-- 6-8 km @ 96% MP
too damn hot, bailed way early because i felt like i was going to start feeling sick if i kept pushing. i am NOT heat adapted right now, no surprise. RPE 8.5, instead of the 9-9.5 this was supposed to be. disappointed, but also just a good reminder to adjust paces for heat and humidity now that it's warming up. T+DI 141, it was 80/27 with dew point at 61/16, and sunny. should have slowed by ~8s/km.

11
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 03, 2026, 06:38:31 pm »
- run 52:18, 10.00 km w/ 5 x 20s strides
suddenly hot, 82/28 degrees. HR way up, but also just ran this a little too fast. gonna be warm again tomorrow morning for my penultimate Big Workout, but at least not quite this warm. same deal next weekend, as well. almost close enough to race day to start obsessively checking the forecast for toledo, ohio.

12
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 02, 2026, 08:36:35 am »
nice!  :highfive: :highfive: :highfive:

13
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 02, 2026, 07:45:25 am »
oh i know, it seems nutty to me as well, and i'm not actually gonna start doing HIIT. actually, in his defense, when i talked to davis, the two strength things he recommended were heavy hamstring work (RDLs or similar) and heavy calf raises. but sledgehammer slams and the like are just so fun.

- run 58:33, 10.45 km
legs a bit flat, average HR quite low (118) for what was not an unusually slow run (5:36 average).

14
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 01, 2026, 07:51:53 am »
- track workout
-- warm up
-- 7 km @ 105% MP
-- cool down
actually more like 106% but close enough. Rx was 6-8 km, depending on feel, and my legs felt a little flat. could easily have done 8 but called it at 7. RPE 7, on the money.

15
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 31, 2026, 10:25:54 am »
i rediscovered/remembered ross enamait the other day. saw an article by john davis about strength training for running and that basically recommends circuit training, and it brought rossboxing right to mind. his blog is still up, so i was looking through the archives. got me itching to find a truck tire and buy a sledgehammer, lol.

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