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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 30, 2025, 09:18:36 am »
how formal do your work shoes have to be?
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32
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 30, 2025, 09:18:01 am »
thanks!
- run 55:19, 10.46 km
definitely a bit detrained after the long partly forced layoff. HR was higher than usual, felt a bit stiff especially in right hip. knees also protested a bit post-run, which happens from time to time without any pattern that i'm aware of. you've got to start where you are.
- run 55:19, 10.46 km
definitely a bit detrained after the long partly forced layoff. HR was higher than usual, felt a bit stiff especially in right hip. knees also protested a bit post-run, which happens from time to time without any pattern that i'm aware of. you've got to start where you are.
33
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 29, 2025, 08:56:36 am »
ended up running only once on the england trip. i got a migraine one day in london that i'd intended to run (with joe, we ended up getting breakfast instead), and then once we were out in dorset at my in-laws' place i got properly sick (haven't vomited that much since...2018, when i had giardia the first time?). it went around: nephew got it first; then my niece and sister-in-law; then me, my wife, and my father-in-law; then my brother-in-law. mother-in-law apparently has an iron stomach, despite being outwardly by far the least fit of the bunch. made for a kind of funny and disjointed christmas, but we still managed to have a good time with whatever crew was well enough on a given day!
back at it this week, which should be the start of my 16-week build to toledo. however, my wife and her best friend separately started planning a baby shower for the weekend of that race, so there may be some adjustments. hopefully they can shift the event forward a week or something. but this is likely to be our only baby shower, so if it comes down to it i'll prob see if i can offload the bib and find a race for the weekend after.
oh, yeah, forgot i hadn't posted that on here yet: my wife is pregnant! wheeee, gonna be a dad!
back at it this week, which should be the start of my 16-week build to toledo. however, my wife and her best friend separately started planning a baby shower for the weekend of that race, so there may be some adjustments. hopefully they can shift the event forward a week or something. but this is likely to be our only baby shower, so if it comes down to it i'll prob see if i can offload the bib and find a race for the weekend after.
oh, yeah, forgot i hadn't posted that on here yet: my wife is pregnant! wheeee, gonna be a dad!
34
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 29, 2025, 08:48:30 am »Quote
foot basically fine
great to see you, and glad you're back on the horse. hope the foot stays okay and eventually returns to normal!
35
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 16, 2025, 08:30:50 am »
- run 1:12:12, 13.50 km, w/ 4 x strides down to sub-mile pace
RPE 3. chilly, 20F/-7C, first time wearing fleece on a run this winter. had to slow down in a couple places because the road was covered in ice. balaclava helped in the early going.
RPE 3. chilly, 20F/-7C, first time wearing fleece on a run this winter. had to slow down in a couple places because the road was covered in ice. balaclava helped in the early going.
36
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 14, 2025, 11:07:14 am »
- run 1:38:44, 17.91 km
RPE 3.5, an easy run but felt like a bit of a slog, especially in the first half. we got an 1-1.5" of snow overnight and it was just above freezing on the run, so snowy/slushy/icy and i guess that upped the difficulty a bit.
RPE 3.5, an easy run but felt like a bit of a slog, especially in the first half. we got an 1-1.5" of snow overnight and it was just above freezing on the run, so snowy/slushy/icy and i guess that upped the difficulty a bit.
37
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 12, 2025, 03:44:15 pm »
- dreadmill run x 20 mins
- climb x ~an hour
- DB OHP 40s x 5,5
- calf raise 225 x 5,5
- climb x ~an hour
- DB OHP 40s x 5,5
- calf raise 225 x 5,5
38
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 11, 2025, 08:29:00 am »
- run 54:44, 10.42 km
nice and easy. RPE 3.
nice and easy. RPE 3.
39
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 10, 2025, 07:41:55 am »
- track workout
-- warm up
-- ladder 1 min +2+3+2+1+2+3+2+1, w/ 1 min "long run pace" rest
-- cool down
ladder was meant to be in variable pace, with 1 min reps @5k, 2 min @10k-10m, 3 min @HM. resting pace was meant to just not be very slow. had a hard time dragging myself out of bed this morning so was still kind of warming up for the first rep but after that i settled in and did ok. probably silly to do back-to-back "speed" days. i didn't push very hard in either, in my defense? won't make a habit of it. RPE 6.
-- warm up
-- ladder 1 min +2+3+2+1+2+3+2+1, w/ 1 min "long run pace" rest
-- cool down
ladder was meant to be in variable pace, with 1 min reps @5k, 2 min @10k-10m, 3 min @HM. resting pace was meant to just not be very slow. had a hard time dragging myself out of bed this morning so was still kind of warming up for the first rep but after that i settled in and did ok. probably silly to do back-to-back "speed" days. i didn't push very hard in either, in my defense? won't make a habit of it. RPE 6.
40
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 09, 2025, 07:29:49 am »
- track workout
-- warm up
-- 3 x [200+400+600 w/200-400m rest]
-- cool down
the buddy i ran with over the weekend invited me to come do a speed workout with him and another friend of his. the idea was to negative split each rep and also the workout overall. started at ~5k pace and ended a bit under 5:30 mile pace. they let me start to lead the second 400 but i went out too fast, oops. fun workout. RPE 7.5.
ETA: upgraded the RPE for this one because i really was pushing on the last 200m and it would have been hard to do another set at the same level of intensity after that.
-- warm up
-- 3 x [200+400+600 w/200-400m rest]
-- cool down
the buddy i ran with over the weekend invited me to come do a speed workout with him and another friend of his. the idea was to negative split each rep and also the workout overall. started at ~5k pace and ended a bit under 5:30 mile pace. they let me start to lead the second 400 but i went out too fast, oops. fun workout. RPE 7.5.
ETA: upgraded the RPE for this one because i really was pushing on the last 200m and it would have been hard to do another set at the same level of intensity after that.
41
Progress Journals & Experimental Routines / Re: Raptor's log
« on: December 08, 2025, 10:49:39 am »
42
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 07, 2025, 09:10:20 am »
yesterday
- run x ~5.5-6 km cumulatively
volunteered at an ultra about an hour south of DC, accumulated about that much distance running up and down to keep warm and also to put up and take down trail markings.
this morning
- run 1:24:06, 16.13 km
RPE 3. ran with a buddy, was nice. just below freezing.
afternoon
- climb x 45 mins
felt better than last time
- DB SLRDL +25 x 8,8/leg
- DB BSS +35s x 8,8/leg
- BB calf raise +185 x 4,4
heavy calf raises was the one strength exercise that john davis told me to add when we talked the other week. this didn't qualify as heavy for my calves but i'm out of practice getting under the bar so didn't want to push it.
- dips x 10,10
- TTB x 5,5
- tuck planche x 3
- DB curls 25s x 8/arm
- run x ~5.5-6 km cumulatively
volunteered at an ultra about an hour south of DC, accumulated about that much distance running up and down to keep warm and also to put up and take down trail markings.
this morning
- run 1:24:06, 16.13 km
RPE 3. ran with a buddy, was nice. just below freezing.
afternoon
- climb x 45 mins
felt better than last time
- DB SLRDL +25 x 8,8/leg
- DB BSS +35s x 8,8/leg
- BB calf raise +185 x 4,4
heavy calf raises was the one strength exercise that john davis told me to add when we talked the other week. this didn't qualify as heavy for my calves but i'm out of practice getting under the bar so didn't want to push it.
- dips x 10,10
- TTB x 5,5
- tuck planche x 3
- DB curls 25s x 8/arm
43
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 05, 2025, 07:48:55 am »
- run 38:57, 7.12 km
very easy, RPE 2. slow pace enforced by conditions: the dreaded wintry mix. i spent like a half hour inventing excuses for why i shouldn't get out the stupid door (it'll be icy, what if i fall, it's gonna be so unpleasant getting sleeted on, i can always run later after it stop snowing). eventually got over it and glad i did. never feels good to quit on myself, always feels good to follow through. incredible that i have to learn that lesson over and over. there were a couple of slippery spots where more snow/slush was sticking, but overall conditions were fine. i just, again took it slow. fat flakes now, looking out the window.
ETA: just signed up for the glass city marathon in toledo, ohio, on april 26. first marathon, and first marathon training block, here i come!
very easy, RPE 2. slow pace enforced by conditions: the dreaded wintry mix. i spent like a half hour inventing excuses for why i shouldn't get out the stupid door (it'll be icy, what if i fall, it's gonna be so unpleasant getting sleeted on, i can always run later after it stop snowing). eventually got over it and glad i did. never feels good to quit on myself, always feels good to follow through. incredible that i have to learn that lesson over and over. there were a couple of slippery spots where more snow/slush was sticking, but overall conditions were fine. i just, again took it slow. fat flakes now, looking out the window.
ETA: just signed up for the glass city marathon in toledo, ohio, on april 26. first marathon, and first marathon training block, here i come!
44
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 03, 2025, 07:56:16 am »
- track workout
-- warm up
-- 4 x [4 min @ threshold, 2 min @ MP]
-- cool down
threshold @ 4:11, 4:09, 4:04, 4:07; MP @ 4:24, 4:24, 4:32, 4:25. RPE 6.5. HR only crept over 160 on the final threshold rep.
-- warm up
-- 4 x [4 min @ threshold, 2 min @ MP]
-- cool down
threshold @ 4:11, 4:09, 4:04, 4:07; MP @ 4:24, 4:24, 4:32, 4:25. RPE 6.5. HR only crept over 160 on the final threshold rep.
45
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 02, 2025, 07:48:18 pm »
- dreadmill "hills" x 40 mins @ easy pace
RPE 3
- pull ups x 5+5+5+4 w/ 1 min rest
fuck me i'm weak. but at least no neck pain.
- windshield wiper x 4
fuck me i'm weak.
RPE 3
- pull ups x 5+5+5+4 w/ 1 min rest
fuck me i'm weak. but at least no neck pain.
- windshield wiper x 4
fuck me i'm weak.