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Messages - LBSS

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16
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 15, 2026, 07:43:40 am »
- specific speed
-- warm up
-- 5 x [1 km @ 103-105% MP, 1 km @ 90% MP]
-- cool down
pretty easy, although humid and warm again this morning: T+DI 138. RPE 6, had to concentrate to run the recovery intervals slow enough. Rx was 5-6 and i definitely had 6 (or 7+) in me, but i had to go to the bathroom so badly that i called it at 5 and ran home. barely made it.  :-X

17
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 14, 2026, 08:19:52 am »
- run 57:21, 10.48 km w/ 3 x strides
humid.

18
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 13, 2026, 02:52:50 pm »
i watched part of it, should finish because long term i think it's probably healthier to have strength goals alongside endurance ones and i'm interested to get to what they say about balancing those.

there are a few runs like that in the plan i've been following, although they're usually progressive rather than being steady pace. the one i bonked the other weekend is of that type. even sirpoc's marathon build has a variant in the 5x5k runs. he's committed to intervals, of course, but on those he doesn't stop or slow as much as during vanilla SubT sessions. to run long, you gotta run long.

19
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 13, 2026, 07:22:15 am »
yesterday

- run 1:12:22, 13.48 km
legs a bit tired, unsurprisingly. right calf was tight when i woke up but i stretched it out for a minute and felt fine after that.

wrote to john davis with my question about pacing/target time and he suggested sticking with 4:23 as my target pace, or 3:05. if i find myself running 4:20-21 and feeling good, that'll be a pleasant surprise, but i shouldn't force it. mentality should be "anything from 4:20-4:26 is okay," following what i was running the last workout. and then go all out the final 5-10k. so that is what i'll do, pending race day conditions.

20
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 12, 2026, 08:01:04 am »
cool, looks like a big race!

21
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 11, 2026, 05:32:23 pm »
i meant what's the race called, what race is it. sorry for ambiguous wording lol.

22
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 11, 2026, 12:24:36 pm »
sucks to be so close to a benchmark like that and miss it but i think it's good that you went through with the race anyway. at least for myself, i'm inexperienced enough that i feel like any race is worthwhile just for the learning, let alone the training stimulus. we're in a fairly similar place, so prob true for you as well. what is your target HM?

23
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 11, 2026, 07:07:31 am »
yesterday

- run 49:00, 8.92 km
warm but managed to keep it easy, HR averaged 126.

today

- MP run
-- warm up
-- 6+5+4+3 km @ MP w/1 km recovery @ 85% MP
-- cool down
4:26, 4:23, 4:23, 4:20 on the reps. RPE 7-7.5, supposed to be 8.5. i think that bodes well for sub-3:05. this route is on a peninsula and it was breezy today, 10 mph sustained with gusts up to 25 mph. started out clockwise and realized that meant i was going to be running into the wind on the more exposed side. switched to counterclockwise for the rest of the session, which might have made a little difference in terms of wind exposure but definitely put my recovery intervals in the tailwind section.

24
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 10, 2026, 03:10:04 pm »
 :(

25
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 09, 2026, 10:36:54 am »
out of curiosity, what do you find is different or better about landmine SLDL versus just using a dumbbell?

26
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 09, 2026, 07:49:43 am »
- run 1:11:51, 12.96 km
with a buddy, so "conversational pace" verified by conversation.

ETA: buddy was encouraging me to be ambitious in marathon time target. coros says i'm in 3:07 shape, VDOT says my "equivalent" marathon time is 3:03, i've been thinking <3:05 would be a good reach goal. he was trying to talk me into at least giving myself a chance at sub-3, based on how i felt during the half. that seems nuts, but if race day conditions are good (40s max and no wind) maybe i should be shooting for 3:03. HMMMMM. we'll see, i'll keep adjusting in my head up until the day before the race. so much will depend on conditions i think.

27
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 08, 2026, 07:34:58 am »
- supportive speed
-- warm up
-- 12 x [500m @ 110% MP, 30s walk]
-- cool down
nice and easy, this is meant to be a "regenerative" workout after what was supposed to be the hardest workout of the block last weekend, which i bonked out of. reps in 3:56-57, right on target.

28
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 07, 2026, 08:20:43 am »
- run 57:51, 10.48 km
cool again, so nice.

29
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 05, 2026, 01:19:26 pm »
- run 1:15:17, 13.68 km
a little longer than prescribed but making up partially for yesterday's aborted effort. focused on keeping HR below 130, succeeded. warm out but raining.

30
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 05, 2026, 11:14:11 am »
just finished reading sirpoc's book. enjoyed, to the point where i think i'll switch to NSM after the marathon. if all goes well with the baby this summer then i'll sign up for another marathon in the fall and use his marathon build.

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