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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: Today at 07:41:24 am »
- SubT 5 x 6 min
-- warm up
-- intervals @ 4:10-12 w/ 60-90s walking rest
-- cool down
T+DI 139, should have done these a few seconds slower. HR got into upper 160s during the last two intervals, which is above threshold. RPE 7.5, so i don't think i did too much damage, but next time will check weather the night before and reprogram watch to accommodate. have already done so for friday, given the forecast of T+DI 146 at 6 AM.

2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 09, 2026, 08:00:24 am »
- run 58:19, 10.47 km

3
800m+ Running and/or Conditioning / Races that seem fun and/or cool
« on: June 08, 2026, 08:26:22 am »
Parking here for future reference.

Pennsylvania Triple Crown of Trail Running: https://patriplecrown.com/the-races/. To complete it you finish the Hyner 50k (April), Worlds End 100k (June), and Eastern States (August) in the same calendar year. All with a ton of climbing/descending. Maybe in a couple of years, if I hit marathon goals.

Run the Perimeter: https://www.racetheperimeter.com/about. A solo or team race around the border of DC. Would be fun to organize a team and try to win.

Miwok 100k: https://miwok100k.com/. Looks beautiful and fun, and it'd be neat to do as part of a West Coast trip.

4
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 08, 2026, 07:55:23 am »
- run 58:44, 10.46 km
warm and breezy.

evening

- squat 75 x 5,5

- calf raise 75 x 10,10

- RDL 75 x 6,6
felt heavy

- barbell curl x 10

- push up x 10

- plate hold 20 x 15s/side

a little tightness behind my knees on the calf raises. kind of odd.

5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 07, 2026, 09:26:47 am »
- run 1:40:30, 16.23 km
mostly on trails, so ~400m/1300' of elevation gain. plus it's very warm and humid, T+DI in the 140s. not too bad in the shade and there's a bit of a breeze but still. HR averaged 140 but lots of surges into the 150s, so i will skip the 3x10min tomorrow and just run easy. everything felt good, though.

6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 06, 2026, 06:33:32 pm »
- run 27:39, 5.09 km
very light and short, trying that on instead of a full rest day. warm.

7
Progress Journals & Experimental Routines / Re: Raptor's log
« on: June 06, 2026, 06:31:24 pm »
 :highfive: :highfive: :highfive: :highfive:

8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 05, 2026, 08:07:27 am »
- SubT 8 x 3 min
-- warm up
-- intervals @ 4:05-4:06 w/ 60s walking rest
-- cool down
Rx is for 10 x 3 but i overslept and had to drag myself out the door. trying to hold back from pushing too hard, stay on this side of the line, etc. workout felt fine.

9
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 04, 2026, 06:58:58 pm »
- run 59:18, 10.47 km
legs a little sluggish to start out but overall felt fine.

10
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 03, 2026, 07:56:23 am »
i wonder if it's just that racing really fucks you up more than you think/feel, and your body just needs more time to recover before a return to intensity than either of us took. john davis said something along those lines to me, about my calf: basically, that it's possible that my legs were just still beat up from the marathon even if they felt fine.

11
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 03, 2026, 07:46:28 am »
- SubT 5 x 6 min
-- warm up
-- intervals @ 4:10, 4:10, 4:11, 4:09, 4:12 w/ 60-90s walking rest
-- cool down
rested until HR got down below 130, time varied between reps. fourth interval was slightly too quick, oops. right calf felt a little tight yesterday but it was fine this morning. added a bit of stretching to my normal pre-run warm up, which felt good. EDIT: back in the gray, let's gooo.

evening

- squat 70 x 5,5

- DL calf raise 70 x 10,10

- RDL 50 x 10, 70 x 10

- BB row 50 x 5,5

- push up x 10

i think this is a good approach, taking things really slowly and easily. haven't had any soreness so far and there's plenty of time to build.

12
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 02, 2026, 07:52:54 am »
- run 58:03, 10.47 km
lovely weather continues. i sped up to beat a light about a mile in and right calf cramped very mildly. stopped immediately and stretched it on the curb for about 30s. considered turning around and walking home but decided to test it out and glad i did. felt totally fine the rest of the way. still, just a reminder to be careful. a little quicker today, but HR averaged 122 and peaked at 132 so not from greater effort on my part.

meant to lift last night but wife requested a somewhat involved dish for dinner - nothing fancy, just multi-step - and she's eight months pregnant, exhausted, and stressed out by work. easy call, plus dinner was very tasty if i do say so myself. may lift at the office tomorrow, let's see.

13
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 01, 2026, 07:49:19 am »
- SubT 3 x 10 min
-- warm up
-- intervals @ avg 4:21, 4:20, 4:21 w/ 90s walking rest
-- cool down
felt good, first full NS workout.

14
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 31, 2026, 07:17:10 am »
yesterday

- run 59:30, 10.44 km

today

- run 1:16:35, 13.76 km
of my two main loops, i run the 10+ km one about 60/40 clockwise/counterclockwise, but for some reason the 13+ km loop is at least 90/10 counterclockwise/clockwise. decided to do it clockwise today and my autopilot malfunctioned as i was heading out the door. turned the wrong way down my street and didn't catch myself until i was around the corner, hence the extra 90m or so.

15
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 29, 2026, 08:00:30 am »

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