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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 20, 2025, 08:51:15 am »
just after midnight, completed my 39th circumsolar orbit. 
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 19, 2025, 07:44:22 am »
- track workout
-- warm up
-- 3 x [1 km @ HM-->10k pace w/ 400m jogging rest]
-- extended cool down
Rx today was 5 x 1k @ 5k pace, but obviously with the race this weekend i dialed that way back. legs feeling good, nothing hurts.
-- warm up
-- 3 x [1 km @ HM-->10k pace w/ 400m jogging rest]
-- extended cool down
Rx today was 5 x 1k @ 5k pace, but obviously with the race this weekend i dialed that way back. legs feeling good, nothing hurts.
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Progress Journals & Experimental Routines / Re: Kingfush
« on: November 18, 2025, 07:59:39 am »* another kid in headphones just carelessly removed plates on one side of my squat bar probably assuming that it is the weight storage pegs. can't even stop him by shouting because he was blasting his music. this is not an isolated. a few weeks ago someone had an accident there the same way because i was in the bathroom between sets.
the fuck?
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 18, 2025, 07:58:02 am »
i actually have a call with him tonight to talk through my prospective marathon training for winter/spring!
- run 36:52, 6.99 km
just keeping the juices flowing a bit. chilly this morning, just below freezing.
- run 36:52, 6.99 km
just keeping the juices flowing a bit. chilly this morning, just below freezing.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 16, 2025, 05:08:57 pm »
yesterday
- run 17:33, 3.44 km
RPE 2
today
- gym workout: banded glute stuff, SL pogos, BSS, SLRDL, suitcase carries
something screwy with my neck, wtf.
later
- run 1:09:34, 13.64 km, w/ 6 x strides at the end
RPE 3.5. felt so good. had been feeling quite lazy and unmotivated the last few days. really can't wait for this damn race.
just finished john davis's (the runningwritings guy) book marathon excellence. really liked it, much more than daniels or pfitzinger. gonna take his suggestion to start rating workouts by RPE, just to get in the habit. thinking more seriously about a late spring marathon, and will definitely follow one of his plans if i decide to go for it.
- run 17:33, 3.44 km
RPE 2
today
- gym workout: banded glute stuff, SL pogos, BSS, SLRDL, suitcase carries
something screwy with my neck, wtf.
later
- run 1:09:34, 13.64 km, w/ 6 x strides at the end
RPE 3.5. felt so good. had been feeling quite lazy and unmotivated the last few days. really can't wait for this damn race.
just finished john davis's (the runningwritings guy) book marathon excellence. really liked it, much more than daniels or pfitzinger. gonna take his suggestion to start rating workouts by RPE, just to get in the habit. thinking more seriously about a late spring marathon, and will definitely follow one of his plans if i decide to go for it.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 14, 2025, 08:33:43 pm »
- gym workout: mix of banded glute stuff, BSS, SL pogos, SLRDL, pull ups, push ups, hollow body holds
neck started bothering me on pull ups (?)
- run home from gym 39:05, 6.71 km
very easy
neck started bothering me on pull ups (?)
- run home from gym 39:05, 6.71 km
very easy
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 12, 2025, 08:02:04 am »
- track workout
-- warm up
-- 1600m progressive pace marathon-HM-10k-5k
-- 5 x [400m @ 5k, 100m faster, 100m walk]
-- 1600m @ 5k
-- cool down
did the reps a little fast/optimistic: 3:40-3:46. final 1600m was in 6:09. felt pretty good, not too hard a workout.
-- warm up
-- 1600m progressive pace marathon-HM-10k-5k
-- 5 x [400m @ 5k, 100m faster, 100m walk]
-- 1600m @ 5k
-- cool down
did the reps a little fast/optimistic: 3:40-3:46. final 1600m was in 6:09. felt pretty good, not too hard a workout.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 11, 2025, 07:47:15 am »
- run 57:36, 10.46 km
first day of the season below freezing.
first day of the season below freezing.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 09, 2025, 02:57:13 pm »
- run 2:55:53, 32.32 km
let myself not worry about keeping HR down, overall average 134 but it crept up into the 150s over the final few km, especially (obviously) on climbs. i got a little lost toward the end, forgot that the route i ended up on has a section of busy road with no sidewalk or shoulder. oops. ended up a couple miles from home still when i hit 20 miles (which was the planned distance) and walk/jogged it from there. not logged.
knees got a little achy and also the evo SL's most famous problem - the tongue and laces kind of suck - reared its head for the first time for me. left tongue started sliding over and rubbing against my shin after about 25 km, had to bend down to correct it a few times. mildly annoying. but no posterior knee issues, no ITB issues. right plantar flexor just a wee bit at the beginning.
let myself not worry about keeping HR down, overall average 134 but it crept up into the 150s over the final few km, especially (obviously) on climbs. i got a little lost toward the end, forgot that the route i ended up on has a section of busy road with no sidewalk or shoulder. oops. ended up a couple miles from home still when i hit 20 miles (which was the planned distance) and walk/jogged it from there. not logged.
knees got a little achy and also the evo SL's most famous problem - the tongue and laces kind of suck - reared its head for the first time for me. left tongue started sliding over and rubbing against my shin after about 25 km, had to bend down to correct it a few times. mildly annoying. but no posterior knee issues, no ITB issues. right plantar flexor just a wee bit at the beginning.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 08, 2025, 11:49:12 am »
- run 57:22, 10.44 km
right posterior knee bugging a little. right plantar flexor bugging a little. not enough to slow me down but there.
right posterior knee bugging a little. right plantar flexor bugging a little. not enough to slow me down but there.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 07, 2025, 08:11:27 am »
- run 1:14:16, 13.68 km
a little chilly, felt great. 39F/4C when i left the house. wore gloves, which was a good call.
a little chilly, felt great. 39F/4C when i left the house. wore gloves, which was a good call.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 06, 2025, 06:19:06 pm »
- run 57:33, 10.43 km
focused on keeping HR down. couldn't keep it below 130 on the steepest part of the climb - this route is basically down and then up - but averaged 126 overall, which is nice and easy.
focused on keeping HR down. couldn't keep it below 130 on the steepest part of the climb - this route is basically down and then up - but averaged 126 overall, which is nice and easy.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 05, 2025, 07:41:27 am »
- track workout
-- warm up
-- 5k-pace ladder 90s + 3:00 + 4:30 + 6:00 + 4:30 + 3:00 + 90 w/ 90s jogging rest
-- cool down
hard but okay. reps in the 3:50-3:54 range, except the penultimate one was way slow (4:10) and the final one a bit fast (3:47). right knee click was there in the first warm up km but went away, but now there's just a hint of the old thickness feeling. meant to note yesterday that i was having a bit of upper right calf tightness during that run.
-- warm up
-- 5k-pace ladder 90s + 3:00 + 4:30 + 6:00 + 4:30 + 3:00 + 90 w/ 90s jogging rest
-- cool down
hard but okay. reps in the 3:50-3:54 range, except the penultimate one was way slow (4:10) and the final one a bit fast (3:47). right knee click was there in the first warm up km but went away, but now there's just a hint of the old thickness feeling. meant to note yesterday that i was having a bit of upper right calf tightness during that run.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 05, 2025, 07:37:24 am »
oh oh got it. that's interesting.
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Progress Journals & Experimental Routines / Re: Loopie's Log
« on: November 04, 2025, 10:17:12 am »
don't beat yourself up too much, that level of consistency is wayyy more than most people manage! might help to have an external goal, though, if you want to step it up?