16
Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 10, 2026, 07:23:42 am »
that's cool, i've always wanted to get one of those done. good luck with the diet! don't try to lose it all too fast.
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.
17
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 10, 2026, 07:22:17 am »I see you guys doing marathons and long runs and cardio and it scares me. Those are signs of us getting old. I saw Kelly Baggett with similar stuff just a while ago.
didn't know that about kelly baggett. man i hadn't thought of that name in a long, long time.
18
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 10, 2026, 07:18:07 am »
no doubt, i didn't actually think your flare-ups coincided with joe's and my off days.
- SubT10 8 x 3 mins
-- warm up
-- intervals @ 4:02-05
-- cool down
stopped early because i'm time constrained this morning, got to go to midwife appointment. T+DI 147. reps felt pretty good.
- SubT
-- warm up
-- intervals @ 4:02-05
-- cool down
stopped early because i'm time constrained this morning, got to go to midwife appointment. T+DI 147. reps felt pretty good.
19
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 09, 2026, 08:28:42 am »
- run 59:02, 10.45 km
so humid, jesus christ. T+DI 151, dew point is 73!
so humid, jesus christ. T+DI 151, dew point is 73!
20
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 08, 2026, 07:27:12 am »
that is a bit weird. wonder if raptor's missed days are similar, then it'd be really weird.
- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:09-13
-- cool down
T+DI 141 but overcast and drizzly. felt good. wore AP4s, i'm trying to do at least one workout a week in them to keep myself habituated to supershoes.
evening
- BSS 40# x 10,10/leg
- SLRDJ 40# x 8,8/leg
- SL calf raise 20# x 10,10/leg
- DB row 40# x 20
- DB OHP 40# x 5
- DB russian twist 20# x 10,10
- curl 20# x 10/arm
- tricep kickback 20# x 10/arm
- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:09-13
-- cool down
T+DI 141 but overcast and drizzly. felt good. wore AP4s, i'm trying to do at least one workout a week in them to keep myself habituated to supershoes.
evening
- BSS 40# x 10,10/leg
- SLRDJ 40# x 8,8/leg
- SL calf raise 20# x 10,10/leg
- DB row 40# x 20
- DB OHP 40# x 5
- DB russian twist 20# x 10,10
- curl 20# x 10/arm
- tricep kickback 20# x 10/arm
21
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 07, 2026, 06:42:15 am »
feel off this morning, one of those days where my body is like, nope not gonna be doing any of that. hard to pin down what it is. anyway, no run today.
22
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 06, 2026, 07:49:00 am »
- SubT 3 x 10 mins
-- warm up
-- intervals @ 4:18, 4:18, 4:19
-- cool down
T+DI 149, very muggy. at least it's not gonna be a hundred fucking degrees today.
-- warm up
-- intervals @ 4:18, 4:18, 4:19
-- cool down
T+DI 149, very muggy. at least it's not gonna be a hundred fucking degrees today.
23
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 05, 2026, 09:02:23 am »
- run 1:41:13, 17.84 km
T+DI 155 but this felt really good. allowed myself to focus on feel and breathing and not worry about HR drift. still ended up averaging 129 bpm but maintained pace better overall and was faster than i'd have been if constantly checking the watch. hamstrings a wee bit sore from the RDLs yesterday. no stiffness or discomfort in lower leg, yay.
T+DI 155 but this felt really good. allowed myself to focus on feel and breathing and not worry about HR drift. still ended up averaging 129 bpm but maintained pace better overall and was faster than i'd have been if constantly checking the watch. hamstrings a wee bit sore from the RDLs yesterday. no stiffness or discomfort in lower leg, yay.
24
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 04, 2026, 07:33:37 am »
ha, i guess i missed that one. or forgot it.
- run 23:49, 5.29 km
T+DI 162. the stiffness was still there but a little lower down today, and more concentrated in a little band around the back of my lower right leg.
afternoon
- warm up
- squat 85 x 5,5
- calf raise 85 x 10,10
- RDL 85 x 8,8
first set felt a little in the low back. corrected second set.
- circuit x 2, no rest between exercise
-- push up x 12
-- row 50 x 8
-- hollow body hold x 30s
did superman x 30s on the first circuit but back was feeling a little delicate with the RDL goof so i skipped it the second round.
- run 23:49, 5.29 km
T+DI 162. the stiffness was still there but a little lower down today, and more concentrated in a little band around the back of my lower right leg.
afternoon
- warm up
- squat 85 x 5,5
- calf raise 85 x 10,10
- RDL 85 x 8,8
first set felt a little in the low back. corrected second set.
- circuit x 2, no rest between exercise
-- push up x 12
-- row 50 x 8
-- hollow body hold x 30s
did superman x 30s on the first circuit but back was feeling a little delicate with the RDL goof so i skipped it the second round.
25
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: July 04, 2026, 06:21:37 am »
my little brother was alive, and younger than the age at which he died (26). we were in ann arbor, walking around with the rest of my nuclear family, and i was talking about ice cream. he started ranting about how sugar isn't just bad for you in the ways you think, it also puts stress on your gall system - indicating a spot on his neck where this sugar-affected organ supposedly was. it was uncomfortable.
26
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 03, 2026, 07:35:22 am »
- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:18-23 w/ 60s+ rest
-- cool down
T+DI 160, successfully followed magness's advice and ignored my watch. after the 7th rep i started taking about 20-25s extra of rest to get my HR down into the 120s. the track was locked and i decided to just do these around the school block, so they're not flat. not sure still exactly what these 3 min reps are supposed to feel like but overall the RPE was like a 6.5-7, which seems good under these conditions. pleased to have just made it through all ten reps and gotten my HR up.
right lower leg a bit stiff to start out, wrapping around from the middle part of the soleus to the tib anterior and including my foot. went away as the workout went on but kind of odd.
they canceled my hometown's fourth of july parade tomorrow because it's gonna be too hot. yesterday broke the daily temp record (102/38.9) and we're headed that direction again today and maybe tomorrow. the overnight low was also the highest low ever recorded for this date.
-- warm up
-- intervals @ 4:18-23 w/ 60s+ rest
-- cool down
T+DI 160, successfully followed magness's advice and ignored my watch. after the 7th rep i started taking about 20-25s extra of rest to get my HR down into the 120s. the track was locked and i decided to just do these around the school block, so they're not flat. not sure still exactly what these 3 min reps are supposed to feel like but overall the RPE was like a 6.5-7, which seems good under these conditions. pleased to have just made it through all ten reps and gotten my HR up.
right lower leg a bit stiff to start out, wrapping around from the middle part of the soleus to the tib anterior and including my foot. went away as the workout went on but kind of odd.
they canceled my hometown's fourth of july parade tomorrow because it's gonna be too hot. yesterday broke the daily temp record (102/38.9) and we're headed that direction again today and maybe tomorrow. the overnight low was also the highest low ever recorded for this date.
27
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 02, 2026, 07:55:46 am »
- run 1:01:31, 10.47 km
T+DI 162 at 7:30 AM and it's headed up from here
joe did you see magness's new video? good thoughts on heat and humidity training. splitting up long runs to avoid overheating, being flexible with workouts to accommodate more breaks, ignoring the watch, etc. a lot of it aligns with advice john davis gave me the last time we talked, reflecting on the strong run that i bonked on a few weeks before my marathon.
T+DI 162 at 7:30 AM and it's headed up from here
joe did you see magness's new video? good thoughts on heat and humidity training. splitting up long runs to avoid overheating, being flexible with workouts to accommodate more breaks, ignoring the watch, etc. a lot of it aligns with advice john davis gave me the last time we talked, reflecting on the strong run that i bonked on a few weeks before my marathon.
28
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 01, 2026, 07:39:01 am »
- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:09-4:11 w/60-80s walking rest
-- cool down
mild headache since last night, resulting from drinking a second tallboy at an event i went to and not eating enough food. very stupid, i knew even as i was letting my friend buy me the beer that i shouldn't be drinking it. but there you have it. apart from a strip running from behind my right temple down to my right trap, i feel fine and this was not challenging despite T+DI 145. pleased with myself for getting out the door despite the headache.
the event was cool, celebrating the anniversary of two local independent, worker-owned media sites. one covers local news and culture, founded by reporters from a beloved but defunct website that was shut down twice by previous owners. the other is a black leftist magazine. one of the co-founders of the latter is a philosopher whose work i like a lot. i met him, turns out he's a neighbor and, funnily enough, he was on the track this morning walking laps. i said hello.
-- warm up
-- intervals @ 4:09-4:11 w/60-80s walking rest
-- cool down
mild headache since last night, resulting from drinking a second tallboy at an event i went to and not eating enough food. very stupid, i knew even as i was letting my friend buy me the beer that i shouldn't be drinking it. but there you have it. apart from a strip running from behind my right temple down to my right trap, i feel fine and this was not challenging despite T+DI 145. pleased with myself for getting out the door despite the headache.
the event was cool, celebrating the anniversary of two local independent, worker-owned media sites. one covers local news and culture, founded by reporters from a beloved but defunct website that was shut down twice by previous owners. the other is a black leftist magazine. one of the co-founders of the latter is a philosopher whose work i like a lot. i met him, turns out he's a neighbor and, funnily enough, he was on the track this morning walking laps. i said hello.
29
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 30, 2026, 10:35:17 am »
- run 1:00:28, 10.43 km
T+DI 141. ran into a friend from the running group who was also out for an easy one and we ran together for a couple miles, was nice.
at the halfway point of the year, i've run 1801 km. well on track to cross the 2000 mile mark for the year, good stuff.
T+DI 141. ran into a friend from the running group who was also out for an easy one and we ran together for a couple miles, was nice.
at the halfway point of the year, i've run 1801 km. well on track to cross the 2000 mile mark for the year, good stuff.
30
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 29, 2026, 07:36:11 am »
- SubT 3 x 10 mins
-- warm up
-- intervals @ 4:18, 4:16, 4:16
-- cool down
HR higher than last week (average 144, 148, 155) because it's somehow even more humid. literally misty when i left the house. but pace felt good, breathing was smooth and even at four steps in, four steps out.
-- warm up
-- intervals @ 4:18, 4:16, 4:16
-- cool down
HR higher than last week (average 144, 148, 155) because it's somehow even more humid. literally misty when i left the house. but pace felt good, breathing was smooth and even at four steps in, four steps out.