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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: Today at 12:42:48 pm »
- SubT 5x6 mins 4x6 mins
-- warm up
-- intervals @ 4:20, 4:11, 4:12, 4:11
-- cool down
first interval around the high school before i realized the track was actually open. rest on track. probably too hard given conditions, my HR didn't get down under 150 until i got home. T+DI 157 and full sun.

2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 21, 2026, 04:12:21 pm »
thanks raptor!

- run 38:07, 6.71 km w/ 3 x hill sprints at the end
T+DI 160+, so freaking humid. baby is eating constantly and not sleeping much so neither are we. this phase is supposed to be pretty short and i really hope that's true!

3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 20, 2026, 11:45:51 am »
- SubT 3x10 mins x 10,10,4 mins
-- warm up
-- intervals @ 4:20, 4:21, 4:22
-- cool down
T+DI 143, went out mid-late morning and it was warmer but less humid than it's been. the wildfire smoke seems to have passed, at least. week of total layoff = dialed back intensity, i cut the third rep off at 4 minutes. will plan to do similar on wednesday and friday. also the track isn't open this late so i ran around the other neighborhood high school, which is a little hillier.

4
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 19, 2026, 11:33:33 am »
- run 56:29, 10.43 km
ran by feel, shooting for easy but not very easy. did not check watch. HR ended up at 134, which is fine because T+DI is 153. i'm gonna have to get used to running at less than ideal times, especially in these early weeks while the baby's got no melatonin and so does not distinguish between day and night. felt so good to get back on my feet.

5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 19, 2026, 06:59:37 am »
thanks man! pretty excited to be a dad, i have to say. despite the sleep deprivation.

yesterday

- warm up

- squat 50 x 10,10

- calf raise 50 x 10,10

- RDL 50 x 10,10

- push up x 10

- DB row 45# x 10

- bumper plate suitcase hold 15 x 20s/side

just stretching out a little. felt good.

6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 18, 2026, 10:07:06 am »
tuesday

- assisted with birth of baby daughter

 :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat:

it has been a hell of a week. but we're home with her now and everyone is healthy, knock wood. did not get a single lick of training in - in fact, activity was so low during the four days we were in the hospital that my ankles got a little swollen! i tried to go for a run today but the canadian wildfires make the air feel like you're sucking on a tailpipe so i bailed. not worth it. yesterday was worse and i think we have some rain coming so hopefully the air will clear up soon enough. i can't leave wife and daughter for long enough yet to go run at a gym. so these first couple of weeks training will be sporadic. i will lift, though, since we have the setup.

7
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 11, 2026, 08:46:47 am »
- run 45.09, 7.99 km
T+DI 138, still really humid. felt fine. more importantly, wife started having contractions around 2:30 AM. they're still mild and widely spaced so that could mean anything from "the baby will be here by midnight" to "labor won't start in earnest for a couple of days." she slept very little after they started and i was also up for a while in the night.

it would be extremely funny if the baby is born during the argentina-switzerland match tonight. her aunts and uncles and cousins would lose their damn minds.

8
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 11, 2026, 08:43:09 am »
Quote from: Joe on July 11, 2026, 07:11:13 am
lol. none of these will ever match the letsrun cesspit at least. one of the last vestiges of the best/worst of the old-school internet.

lyle still very active posting angry rants on youtube or instagram. ends up in my feed now and then despite my best efforts to keep that postitive

very unsurprising re: lyle. i never got into letsrun, probably for the best.

9
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 10, 2026, 02:38:21 pm »
i remember his forums fondly. i posted a video of myself doing a sprint start in there one time, looking for feedback, and one of the frequent posters replied, and i quote, "sloooowwwww" lmao. CF forums and lyle mcdonald's monkey island were the best, back in the day. those two guys were both very knowledgeable assholes. wonder what lyle is up to these days.

10
Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 10, 2026, 07:23:42 am »
that's cool, i've always wanted to get one of those done. good luck with the diet! don't try to lose it all too fast.

11
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 10, 2026, 07:22:17 am »
Quote from: Raptor on July 09, 2026, 03:54:17 pm
I see you guys doing marathons and long runs and cardio and it scares me. Those are signs of us getting old. I saw Kelly Baggett with similar stuff just a while ago.

 :lololol:

didn't know that about kelly baggett. man i hadn't thought of that name in a long, long time.

12
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 10, 2026, 07:18:07 am »
no doubt, i didn't actually think your flare-ups coincided with joe's and my off days.

- SubT 10 8 x 3 mins
-- warm up
-- intervals @ 4:02-05
-- cool down
stopped early because i'm time constrained this morning, got to go to midwife appointment. T+DI 147. reps felt pretty good.

13
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 09, 2026, 08:28:42 am »
- run 59:02, 10.45 km
so humid, jesus christ. T+DI 151, dew point is 73!

14
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 08, 2026, 07:27:12 am »
that is a bit weird. wonder if raptor's missed days are similar, then it'd be really weird.

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:09-13
-- cool down
T+DI 141 but overcast and drizzly. felt good. wore AP4s, i'm trying to do at least one workout a week in them to keep myself habituated to supershoes.

evening

- BSS 40# x 10,10/leg

- SLRDJ 40# x 8,8/leg

- SL calf raise 20# x 10,10/leg

- DB row 40# x 20

- DB OHP 40# x 5

- DB russian twist 20# x 10,10

- curl 20# x 10/arm

- tricep kickback 20# x 10/arm

15
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 07, 2026, 06:42:15 am »
feel off this morning, one of those days where my body is like, nope not gonna be doing any of that. hard to pin down what it is. anyway, no run today.

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