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Messages - LBSS

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16
alright, you've convinced me. i'll try it.

- track workout
-- warm up
-- 5 min @ HM pace + 120s jogging rest
-- 2 x [4 min @ 10k, 3 min @ 5k, 2 min @ 3k, 1 min @ mile] + 90/60/30s jogging rest; water break between sets
-- cool down
fun workout. HM rep averaged 4:14, then 4:04, 3:55, 3:47, 3:35 for the first set and almost exactly the same splits (within 1s) for the second set. T+DI 140, it's still not hot but humidity is creeping back up.

17
it was! plan is for this weekend to be even huger.

that is a wild-looking exercise. i've been doing banded sideways walking, standing banded wall clamshells (like this but trying to keep my upper body more upright: https://www.youtube.com/watch?v=UQ7IuESLoPs), and strict SLRDLs, all of which activate it in different ways, but i'll give that a shot! am i right that he's leaning his knee pretty heavily into the bench?

and sadly, no access to a leg press or calf machine. best i could do would be weighted calf raises on a step. which would probably be a good thing to add.

- run 1:13:45, 12.44 km w/ 4x100m strides
strides all in 16.xx. if i didn't know any better i'd say i almost took it too easy, HR average 123. no plantar feeling this morning. did some gentle dynamic stretching of calves before leaving and right calf was a little tight when i first started out, which i wonder if that's a reaction to the stretching.

evening

- warm up

- circuit
-- paused SL deficit calf raise +25 x 3,3/leg
-- SLRDL +25 x 8,8/leg
-- floating heel ISO BSS x 60s/leg
-- hamstring/sciatic nerve flossing x 10/leg

- squat 205 x 5,5

- climb x 30 mins
fingers on left handed started to hurt, stopped.

- pull up myo reps x 10+3+3+1

- dip myo reps +20 x 10+3+3+1

- suitcase carry +55 x two laps/side

18
have been having faint whispers of plantar fasciitis when i first wake up in the morning, for the past few days or maybe as long as a week. need to stretch calves and be more vigilant about activating glute medius as a pre-running warm up.

19
me, too.

- run 2:33:00, 26.02 km
T+DI 130, a little warmer than yesterday but dryer. warm in the sun and not much breeze but overall pretty nice out. kept it chill and also kept a running clock for a couple of "aid stations" - one where i took a bathroom break and one where i just changed over water bottles from back to front of pack. lost about 5 minutes between those two stops, not too bad.

ETA: ran an easy-pace marathon over the past two days: total of 42.4 km in 4:04:08. total distance this week 76.54 km, total time on feet 7:40, both clear lifetime PRs.

20
- run 1:31:08, 16.23 km
T+DI 138, praise holy jeebus. it's down into great running weather yet but so much nicer than it's been. HR averaged 130 and pace was a solid 10-20s quicker per km than recent runs. nice to be able to run an easy 10 miles and feel like nothing's happened.

also, my destination today was notable. recently, my parents had a bench installed in a park near their house, dedicated to my brother's memory. it's off by itself, facing the creek and away from passersby on the trail, as he would have liked to sit. there's a plaque on the back rest. it's very beautiful and i sat on it for a few minutes about halfway through the run. won't be the last time i do that. i miss him.

21
- run 1:10:10, 12.18 km w/ 5x100m strides
T+DI 144, humidity still high but it cooled off a lot after the thunderstorm yesterday. forecast for the next week is looking prettttty pleasant. right knee pulling a little on a couple of the strides, which i had to do on the muddy sidewalk because they'd locked the track for some reason. adductors feeling it a little, for some reason.

evening

- warm up

- strength/rehab circuit
-- 2 x [side to side band walks x 60s + hamstring nerve flossing x 10]
-- 2 x [deficit calf raise x 10 + deficit tib raise x 10]
-- 1 x [standing banded clamshell x 10 + SL pogo x 8]
left ankle was not feeling the pogos, stopped there

- squat 200 x 5,5

- SLRDL +25 x 10,10

- BSS +25 x 10,10

- climb x 60 mins

- dip +20 x 8+3+3, bw +3

- TTB x 5,5

22
oh yeah i liked AOT. in my memory, like 75% of the appeal was waiting excitedly for captain levi to do some dope shit.

23
confession: real reason i've stuck to treadmill is b/c i started watching a show last week and i only really get time to do that on the treadmill and i want to finish it...

lol, i respect it. what's the show?

24
- track workout
-- warm up
-- 3 x [4 mins @ 5k + 4x400 partner relay @ mile]
-- cool down
this was fun. the 400s were done alternating with a partner, so each person's rest was the other person's rep. ran them pretty hard but not close to all out, around 80-83s or 5:15-5:30 mile pace. 4 min intervals were in 3:53, 3:54, 3:50 pace. total working distance ended up being a bit over 5400m.

25
- run 1:11:31, 12.03 km w/ 4x100m strides
strides all 16.xx. T+DI 151. right ankle was a little painful upon waking for no apparent reason but didn't bother me at all on the run and seems fine now. right anterior hip a little tight.

also my left upper arm is a little swollen, down to the elbow, from the venom dose i got yesterday. those were my last build-up shots, now five years of maintenance to make sure it sticks.

26
- run 1:34:54, 15.27 km
just unbearably humid. T+DI 163, dew point at a yearly high point to date of 77. rainforest shit. not an enjoyable run. belt works great, though i need some more locking bottle caps.

27
- run 56:05, 9.22km w/ 4x100m strides
everything felt plodding and stiff. T+DI 146 so not hot but dew point is over 70 for the umpteenth day in a row.

later

- warm up + glute medius activation

- climb x 2 hours
some friends wanted to go, so what the hell. had fun, hands are a bit raw.

- paused push up x 10,10,10

28
damn man those are heavy drugs.

- treadmill "hill" run 47:08, 8.0 km
left watch at home but whatever, this was easy

29
have not been sleeping well this week, waking up in the middle of the night and then just being awake. that's why i ended up on the treadmill on tuesday and will again today. just couldn't drag myself out of bed at 6 when i'd spent 2:30-3:30 lying there wondering why i wasn't falling back asleep. no routine changes, i haven't had alcohol since the weekend, getting into bed at a reasonable hour. and my mind isn't racing or anything during the wakeful periods, i don't generally feel overly stressed out. hope it's just a weird thing that passes quickly.

30
- track workout
-- warm up
-- 800+1600+800+1600+800 @ ~HM pace, 200m jogging rest
-- cool down
Rx was to do this in 5k pace with 400m jogging reset but it's deload week, baby. felt good. pace right around 4:16 for all reps until the final 800 at 4:12. oops. still humid today but not quite as bad as it's been, T+DI 148. HR never got to coros-estimated threshold level (166).

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