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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 16, 2025, 07:55:32 pm »
- run 1:16:53, 14.26 km
lovely evening. i've let myself take it easy in the mornings this week, apart from yesterday, because jet lag. i'll be back to pre-work running next week.

2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 15, 2025, 07:43:43 am »
- track workout
-- warm up
-- 5 x 5 mins @ HM-->5k pace w/ 1 min jogging rest
-- cool down
sore! a week off kills, there's no way i should be sore from an 8.5-mile easy run. paces were 4:13, 4:08, 4:03, 3:58, 3:53, pretty happy with that. last rep was hard.

3
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 14, 2025, 05:11:26 am »
i was wondering where you'd gone.

4
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 13, 2025, 06:26:30 pm »
- run 1:12:46, 13.66 km
air temp being below 60 fahrenheit is such a boost.

5
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« 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.

6
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 13, 2025, 10:44:05 am »
congrats on the PB!

7
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 13, 2025, 10:14:49 am »
home again, arrived last night. ended up doing a lot of walking last week but only one additional run. will be interesting to see how the legs feel today! not ideal to have a cold turkey week but such is life. it was a great trip.

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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 04, 2025, 11:09:23 am »
Hello from the Dolomites. In Italy for the next week and change. Hiked and ran today, plan is for more of that the rest of the time we’re up here. I’m not gonna journal as I go, didn’t bring laptop and it’s annoying to do on the phone.

Absolutely gorgeous up here.

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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 02, 2025, 07:51:24 am »
- run 1:16:09, 13.69 km
properly cool out for a change. tired and legs a bit dead.

ETA: also, noticed that september was my first ever 200-mile month. 322.42 km, or 200.34 miles. good stuff.

10
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 01, 2025, 07:55:13 am »
oh i was definitely slightly worried about an injury out there, it would be a long way back to the car if i sprained an ankle or whatever.

- track workout
-- warm up
-- 12 x [400m @ 5k pace w/ 200m jogging rest; every fourth 400m @ "faster" pace]
-- cool down
this workout is apparently called "hammer 400s." did the 5k reps in 90-95s, "hammer" reps in 82-84s. it wasn't too challenging, jogging rests averaged right around my normal easy pace, didn't even have to run at a "recovery" pace.

11
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 30, 2025, 07:32:33 am »
barely slept last night for some reason. not even sure whether i was awake when alarm went off but i decided to just bag it and give myself another hour in bed. weird.

12
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 28, 2025, 04:17:47 pm »
- run 2:45:14, 27.60 km (w/ 9:48 break in the middle)
did a double loop of what's become my most common weekday morning route, with an "aid station" break in the middle to eat a sandwich (turkey and pesto on wheat bread), use the bathroom, and refill water bottles. left the clock running during the break. will try to be more efficient on race day! ten minutes is too long. used the raide belt, which is what i'll use during the races.

second loop was getting hot (T+DI 145) and it was humid the whole time (dew point 62), so i took a few minutes after finishing to ice my neck, face, and stomach. that felt good. also drank about 800mL of water within five minutes of getting home. didn't feel dehydrated out on the run but obviously was starting to get that way.

this put me at 102.94 km for the week, which is a PR and my first ever 100km week. feel pretty good about that. lower legs are cooked.

13
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 28, 2025, 08:25:50 am »
yeah, DC has surprisingly quite a lot of trails in the city and nearby (the one yesterday is about a 45-minute drive from my house, closer to baltimore). great resource, although of course the grass is always greener and i fantasize about living somewhere even more trail-centric and beautiful, like colorado.

and thanks!

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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« 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?

15
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« 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.

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