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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: Today at 08:14:58 am »
saturday

- ski x 6 hours
shaking the rust off. felt pretty good by the end of the day. also, first time in my new boots. they were uncomfortable in the morning, even making my right foot fall asleep a little. but after i took a break to readjust things, they were fine. and when i took them off i realized they had become more comfortable than any rental boots i've ever had. guess they're just breaking in.

we meant to ski sunday, too, but the snowstorm turned into an ice storm instead, so we just left for home in the morning. ended up with a migraine yesterday afternoon that's kind of lingering now on monday morning.

the snow/ice at home is gonna be a problem for running.

2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 23, 2026, 09:21:21 am »
- strong run
-- warm up
-- 16 km @ 75-80% of 5k pace
-- cool down
4:45 average on the "strong" bit, which is 79% of 5k pace. let myself cut it down a little to like 4:35-4:40 pace in the final mile or so, just felt so easy. RPE 5, which is much lower than the book says it should be. i've been feeling like the RPE for some of these more extensive tempo sessions is too low relative to the guidance, although the more uptempo ones do seem about right at that 7.5 level. wrote to john davis about it a few days ago and he confirmed my sense that it's better at this stage to err on the side of too easy. but man 5 is a few steps below 7.5-8. gonna bump my estimated paces down a few seconds per km and see how i get on.

also, was getting a bit of the old scrotal chafing in the final 5 km or so. annoying.

no runs this weekend, skiing time!

3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 22, 2026, 12:46:04 pm »
- run 55:05, 10.42 km
slept badly last night so did this at lunchtime. 5:17 pace is a little quick for an easy but that's okay, HR average 130 means i wasn't pushing. especially since it's a bit warm today, around 50F.

we're supposed to get a pretty big snowstorm this weekend, will have to figure out what to do about workouts next week. easy runs should still be doable, if probably a little slower than usual.

4
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 21, 2026, 07:49:32 am »
- track
-- warm up
-- 10 km @ 85% 5k pace
-- cool down
RPE 7 ("still relatively fresh at the end, could have kept going a couple more miles if i wanted to"), which is about right for this workout. 85% of my 5k is 4:31, averaged 4:28, so more like 86-87%.

on reflection, i'm not sure RPE 7 is really accurate. with a couple of gels and a bit of water, i could have done a half marathon at that pace yesterday morning. obviously that's more than "a couple more miles." and i felt invigorated at the end, more than fatigued. idk.

5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 20, 2026, 07:41:11 am »
- run 52:24, 9.45 km
cold, air temp 18/-8 and windchill down to 9/-13. wore fleece gloves over liner gloves and balaclava, and R1 fleece. hands were much more comfortable, hurray. got just a little sweaty but not bad.

6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 19, 2026, 03:59:01 pm »
- climb x 30 mins

- squat 225 x 5,5

- calf raise 225 x 6,6

- KB SLRDL 20kg x 5,5

- gettin' old circuit
chin ups x 10,9; spiderman push ups x 5,5; did the L-sits on my fingertips, which made it easier.

- TTB x 5,5

7
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 18, 2026, 06:30:40 pm »
- run 2:09:08, 23.03 km
took the hillier and more technical trail toward the beginning, which slowed down overall average pace quite a bit. 443m/1453' of elevation gain, or a bit over 100'/mile. RPE 5. as these get longer and faster, i need to start taking some fuel with me. even at this distance it wouldn't hurt, although i don't need it.

84+ km for the week, nice. down week this coming week, then will be pushing past 90 and then 100 over the following two weeks. let's go.

8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 17, 2026, 03:38:09 pm »
- run 1:15:19, 13.67 km
deliberately slowed down just a bit. a few little tweaks along the way, i'll do tomorrow's long run as planned but it's good that the upcoming week is a deload. RPE 3.

9
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 16, 2026, 07:54:04 am »
- track
-- warm up (incl. strides x 3)
-- 4 x [3 min @ 95% 5k, 1 min jog, 2 min @ 5k, 1 min jog, 1 min @ 102% 5k, 3 min jog]
-- cool down
chilly (-6/22) but not windy. mangled the first rep by accidentally pushing the lap button. so it was more like 1 min @ 95% 5k right into 3 min @ 5k. moron. after that all good, paces were around what they should have been, or a second or two quick. had a hard time keeping pace consistent but averages worked out. had the track to myself so did the third and fourth sets clockwise (opposite normal). RPE 6.5.

10
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 15, 2026, 06:35:08 pm »
- run 43:39, 8.06 km
did in the evening rather than morning because i didn't sleep well again. cold and blustery, about -11C/12F with windchill. RPE 2.

11
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 14, 2026, 07:43:43 am »
- track
-- warm up
-- 6 x [1200m @ 90-92% of 5k pace, 200m jog]
-- cool down
was supposed to be 1 minute rests but i fucked up programming the workout in my watch so ended up doing the whole thing on the fly. meant reps were more like 1220-1230m, and pace was a little quick. 90-92% of my 5k pace is 4:15-4:20/km, and reps were more like 4:10-4:14. RPE 6, though, so i wasn't over-pushing.

afternoon

- climb x 15 mins
just a few yellows and reds (easiest) to warm up. more fun than jumping rope.

- squat 205 x 5,5

- calf raise 205 x 6,6

- gettin' old circuit
only one time through, started to feel weird. i think i'm just tired. didn't sleep well last night.

- KB suitcase hold 32kg x 10s/side

ehhh that was enough today.

12
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 13, 2026, 07:38:59 am »
- run 1:13:37, 13.67 km
left a little earlier than usual, before 6. so the run was mostly in the dark, including the stretch in the park, and i was mostly alone. it was nice, cool feeling. RPE 3.

13
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 11, 2026, 11:49:31 am »
- run 1:54:46, 21.25 km
rolling hills, allowed myself to keep pace up a little so HR averaged 142 but crept into the 150s on uphills. had to stop to go to the bathroom twice. RPE 5.5, partly because i didn't take any fuel or water with me.

right plantar flexor came and went but never bad.

14
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 10, 2026, 01:39:03 pm »
- dreadmill x 10 km

- squat 205 x 5,5

- calf raise 205 x 6,6

- gettin' old circuit
chinups x 9,8; spiderman push ups x 5,4

15
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 09, 2026, 07:13:02 am »
- track workout
-- warm up
-- 8 x [3 min @ 90-92% 5k w/ 45s jogging rest]
-- cool down
first few reps were too fast, like 4:10-4:14. then settled down, rest in 4:16-4:18. RPE 5. felt too easy, but i'm trusting the process.

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