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Messages - Joe

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1
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 22, 2026, 08:58:42 am »
22-03-26

Run -- 15.68k, 1:35:40

Lift -- Chins, dips

Notes

Beautiful run. Nice weather, felt smooth and relaxed, HR super under control.  :ibrunning: Despite crap start to week (M-W), still hit load and time/distance goals (383, 6:58, 72k). Aim to hit similar numbers again next week but more evenly distributed.

Pretty pleased that I can just walk up to a pullup bar, strap on 50% of my BW and crank out 3 reps without a warmup and only doing chins like 1 or 2 times a week, for like 2-4 total sets. Gotta keep that around, since at some point I'll want to have the OAC as a goal again, I imagine.

Also technically a  :personal-record: as I'm pretty sure this is the first time I've run 30k in a weekend.

2
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 21, 2026, 06:48:35 am »
21-03-26

Run
- w/u: 5k, 29:07
- Parkrun 5k: 19:30 [3:52, 3:42, 3:50, 4:04, 4:00]
- c/d: 4.75k, 29:38

so, 14.75k total.

Notes

Old age  :personal-record: -- still confused about how I hit 19:16 or whatever it was all those years ago, maybe that course was just short lol.

Solid enough. Course was 60% on grass and despite no real rain, it was a little bit slick and slippery. Carrying fatigue from 30 mins SubT on Thursday, and just wore 'normal' rather than 'fast' shoes. So about on par for what I'd expect fitness wise atm (i.e. in perfect conditions, rested, carboned up, etc ~19 flat seems reasonable).

Still think my mentality just not quite there. First 3k did not feel too rough. That 4th k I let the suck get to me and it took too long to dig myself out of that headspace.

Feels like it should have ben possible to hold ~3:50 pace. I had a massive kick and close the last 150m at 3:00 flat pace, suggesting there was aquite a lot left in the tank. Back in 2017, I did do a lot more faster-paced training, so maybe I am just one of those people who benefits from a bit more sharpening. That said, I felt great in my half back in October, so this training is grat for that (and I am obviously getting fitter here! This is a much slower course than where I ran 19:4x a few months ago, for instance).

Anyway, felt good! And nice to get a fair few mils in given the way this week started.

ETA: RDL 140 x 5, OL Calf Raise +42.5kg x 4...turns out I'm a lot stronger 8 hours vs 5 mins after a run. Also did some curls, laterals, and glute airplanes

3
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 20, 2026, 07:10:03 am »
20-03-26

Run -- 8.48k, 53:10

Notes

Felt great.

Friend notified me that Vaporfly 4s were on sale for 60%, so snagged a pair. Free PRs here we come.

4
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 19, 2026, 04:37:04 pm »
19-03-26

Run
- w/u
- 5 x (6' on / 1'30" off) [4:04 avg]
- c/d

11.8k, 59:53

Bunch of upper body lifting

Notes

Nice. Yeah think I've just been under-recovered rather than over-trained. Combo of stress, mild cold, bad sleep, etc. Booked a couple days off, and other circmstanced aligned such that some of that stress has been alleviated, and, hey presto, A+ session with lots of spare energy.

Planning to hit a parkrun this Saturday.

5
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 18, 2026, 04:53:46 pm »
18-03-26

Run -- 6.36k, 41:30

6
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 17, 2026, 06:08:10 pm »
17-03-26

Run
- w/u
- 2 x (10' on / 2' off) [4:26]
- c/d

8.7k, 48:10

Notes

Oof, called it early at this felt awful. Think combo of life stress and more than usual leg-lifting volume at the weekend nuked recovery. Will see how I feel Thurs.

7
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 16, 2026, 04:50:11 pm »
16-03-26

Run -- 6.47k, 43:02

8
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 15, 2026, 09:50:30 am »
15-03-26

Run -- 14.04k, 1:30:23

Notes

Pretty sore legs from yesterday (lifting, rather than running).

9
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 14, 2026, 09:21:24 am »
14-03-26

Run
- w/u
- 10 x (3' on / 1' off) [4:02 avg]
- c/d

13.02, 1:08:37

Lift
RDL, Rev Nordics, Pistol Squat, Curl, Lateral, Chins, Dips

Note

HR a little higher than normal, but that included w/u and RHR. Don't think I'm overtrained (feel rested, fresh, no notable niggles, energy is good). Just in a higher than usual work stress moment, plus interviewing for a new role at a place I'm pretty excited about, plus more insane family stuff. It's a bit much, really, but my support system is good so I'm getting through it.

 :personal-record: 30 days in a row of running! not a PR for most consecutive days of cardio (that is apparently 49 days from last July/August, but that as majority incline walking and such), but still, woop!

ETA: realised that the only day of the last 44 on which I did not run was one on which I got up at 4am to take a 14 hour flight 8 time zones east. Think this is functionally a 43 day streak then, imo.

10
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 13, 2026, 05:36:09 pm »
13-03-26

Ru -- 7.00k, 45:37

Notes

Think I've now tied longest running streak, with 29 days. No niggles of not so let's keep that going.

11
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 12, 2026, 05:33:02 pm »
12-03-26

Run
- w/u
- 4 x (6'45" on / 1'30" off) [4:08 average]
- c/d

10.58k, 54:48

- Curls, laterals, calves

Notes

did chins and dips yesterday too



12
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 11, 2026, 04:59:42 pm »
11-03-26

Run -- 8.26k, 51:56

Notes

If I somehow run a sub 19:00 5k and my easy runs are still > 6:00/k...

13
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 10, 2026, 02:31:49 pm »
10-03-26

Run
- w/u
- 3 x (10' on / 2' off) [4:17 average]
- c/d

10.78k, 55:45

Notes

Yup, the fitness gains are real.

14
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 09, 2026, 05:25:30 pm »
09-03-26

Run -- 6.00k, 37:47

Lift -- chins, dips

Notes

slept like crap

15
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 08, 2026, 09:51:58 am »
08-03-26

Run -- 13.72k, 1:26:23

Notes

First legit long run in a while. Felt solid, didn't have the 'bone rattling' sensation at all, which is great. Good that 'durability' feels like it's still somewhat there. This is already at ~target HM length, so extending it from here is all upside.

69k, 6:51 time on feet for the week, 362 load. Fitness has hit 43. All pretty much on pace (well load ahead of schedule, but I realised that would be the case a few weeks ago when I realised that my E calculations were off, and fitness behind schedule due to a couple of meh weeks).

Been lax on strength stuff again, will try to do a little this afternoon. That said, wonder if the quality of this week was partly owing to spare recovery from that. Hmm! Want to keep my muscle in any case, so that sacrifice will have to be made.

Also on that note, BW is coming down. Avg low mid 72s now. Post-Singapore, appetite has totally normalised (less of that constant hunger I was feeling over much of the last few months). Don't know what the reason for that is exactly, but glad for it. I'm fairly lean, but keeping feeling well-fed and energised while dropping to ~70 could be some nice free gains for racing.

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