Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - LBSS

Pages: 1 [2] 3 4 ... 696
16
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 29, 2026, 07:58:15 am »
- SubT workout
-- warm up
-- 3 x [2 km, 2 km, 1 km @ SubT pace w/ 90s rest] (4:18, 4:18, 4:18)
-- cool down
everything felt good. in the interest of caution decided in advance to use the longer-rep SubT pace for these medium-length intervals and only do half the last rep. long SubT pace is 4:16-4:23, per lactrace. second interval started a bit fast but i slowed it down so average was alright. weather spectacular: sunny and mid-50s, dew point in the 40s. it'll be warm today but not humid. we earn days like this in DC.

plan is to lift later, adding a bit of weight. very easy tomorrow and i'll try again on sunday to run a bit longer. come onnnn, little calfy. ran into a buddy from the training group at the track and we cooled down together; he mentioned that whenever he's had long-term injuries in his running career (he's about 10 years older) it's been a calf. cautionary tale.

afternoon

- warm up

- squat 60 x 5,5

- SL deficit calf raise x 15/leg

- DL calf raise 60 x 10

- RDL 60 x 10

- row 60 x 10

17
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 28, 2026, 07:49:04 am »
- run 1:00:50, 10.49 km
very easy. warm and humid but not as shocking as yesterday.

18
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 27, 2026, 07:39:05 am »
- progression run
-- warm up
-- 4:56 > 45 > 36 > 23 > 14 > 03
-- cool down
calf felt great, rejoice! weather tropical: i don't usually post relative humidity but it's 97% right now and not raining. dew point 70. not too warm, though, 70/21. knock ~5s off each km to get to "ideal temperature" pace equivalent.

evening

- squat 50 x 5,5

- DL calf raise 50 x 15

going through the motions

19
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 26, 2026, 07:18:27 am »
could not fall asleep last night, kept having to get up to pee and was just wakeful for a long time. sucked. ended up oversleeping my alarm this morning and will probably just skip another day of running. might not be a bad thing for the calf.

20
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 25, 2026, 06:46:14 pm »
no run today. did some hops and leg felt fine but just erring on the side of caution. will see how it goes tomorrow morning. my SI joint was hurting a little last night and this morning.

- warm up

- squat 50 kg x 8

- calf raise 50 kg x 15

- RDL 50 kg x 10

- SL calf raise +10 kg x 10/side

- plate OH tricep extensions 10 kg x 10
didn't like these

- push up x 12

- plate row 15 kg x 10/side
pinch grip made it a little harder. need to be careful not to hurt my elbow.

- woodchopper 15 kg x 10/side
gotta be careful with these as well

calves doing that post-race gentle twitchy thing. also, i am a moron, our new weights are in kg, not lbs. previous post corrected.

21
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 24, 2026, 01:49:26 pm »
- run-->run/walk x 1:16:46, 13.01 km
calf started to feel a little tight about 5-6 km in. at ~7 km i stopped to stretch and then switched to 4 mins jog, 1 min walk the rest of the way, pausing a few other times to stretch it out. didn't hurt but was clearly tightening up. frustrating but hopefully by backing off during the run i've avoided the need for more layoff. will see how it feels tomorrow morning and make a game-time decision about rest.

22
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 23, 2026, 01:48:16 pm »
signed up for a 10k on august 29th that's on the runway of dulles airport. they shut it down just for the race. seemed too cool an opportunity to pass up and the timing is good plan-wise. i think my mom will do the 5k, so that should be fun. i'll have to run the rest of the rx'd miles that day somewhere else but that's fine.

will probably also sign signed up for the DC Half, which i did a few years ago with my wife. it didn't go that well, so could be an opportunity for redemption. john suggested that week 10 (of 18) is the best week of the wind plan to do a half (12 and 14 also work well, but the races around me those weeks aren't as appealing for various reasons) and that's when this one is. it's likely to be warm in mid-september but still it's good to just get race practice.

ETA: i may be a bit optimistic about how much training i'm actually going to be able to do with a newborn but i'd rather be that way than the alternative.

23
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 22, 2026, 07:50:39 am »
chatted with john davis again last night. he didn't know what happened with my tib anteriors or peroneal, so that may just remain a mystery. but for the calf strain, he suggested adding in intensity now by starting with progression runs rather than jumping right back into intervals. so i'll do that. had some advice about tapering, when to schedule a half/10-miler and how to adjust workouts around it, and a few other bits and bobs.

- run 1:00:46, 10.47 km
cool and light rain. HR avg 123, peak 135. slower than usual for whatever reason, but that's okay.

ETA for joe: davis is planning to write a response to bakken's book at some point, which should include some reflections on tone. he said he's slightly skeptical but reserving judgment until he reads the book.

evening

- warm up/mobility

- squat 95 x 5

- calf raise 95 x 15

- RDL 95 x 8

- woodchopper +10 x 10/side

- push up x 10

first strength anything in ages, just going through the motions to ease my way back in. first workout with the new home gym set up. it's cramped but it'll work! got a good 20kg barbell, 270 lbs 140 kg worth of bumper plates and assorted smaller plates, movable squat stands, and an adjustable bench. craigslist/fb marketplace for the win. just need a yoga mat to put on top of the rubber mats i got at costco, those things are rough.

24
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 21, 2026, 05:05:42 pm »
- run 59:37, 10.46 km
30 (!) degrees cooler than yesterday but still pretty humid. breeze picked up toward the end, felt nice. focused on keeping HR below 130, mostly succeeded but it's hard on the steepest hills; average 125 is good.

25
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 20, 2026, 07:31:37 am »
- run 49:00, 9.20 km
warm and humid, T+DI 146. it's supposed to thunderstorm tonight and then get cool again, which will be a blessing. yesterday it T+DI was 170 (!) when i was walking home from work. 95 degrees and dew point 65. nasty.

calves felt fine, still a little stiff overall, especially back where i tweaked it yesterday.

26
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 20, 2026, 07:27:38 am »
oh yeah i forgot. well anyway big ups on the huge improvement, then, haha.

and yeah having just strained a muscle for the first time in idk how long, i also think it's time to maybe get through bakken. charlie francis was all about muscle tone, iirc, and lyle thought charlie was smart. by the transitive property of blah blah blah, there's probably something to it.

27
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 19, 2026, 07:31:12 am »
- 46:41 x [9 min easy, 1 min walk]
calves felt good. bit stiff overall, noticed it in my hamstrings during warm up. had a little back spasm in the middle of the run, as well. weird. continuous easy running tomorrow.

28
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 18, 2026, 05:59:12 pm »
- 34:34 x [4 min jog, 1 min walk]
calves felt normal. air did not: T+DI 158. tomorrow and wednesday are going to be just as bad or worse.  :huh:

careful volume rebuild: commence. will run easy on the track the rest of the work week, adding a bit of time each day, and see how that goes.

29
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 17, 2026, 05:46:28 pm »
yesterday

- hike x ~5.5 miles
went down to shenandoah for the weekend, for our friend's birthday. calf felt normal. gonna run in a little bit.

30
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 17, 2026, 03:24:09 pm »
congrats man! 1:26 is amazing for a debut.

Pages: 1 [2] 3 4 ... 696