316
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 13, 2025, 10:44:05 am »
congrats on the PB!
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317
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 13, 2025, 10:14:49 am »
home again, arrived last night. ended up doing a lot of walking last week but only one additional run. will be interesting to see how the legs feel today! not ideal to have a cold turkey week but such is life. it was a great trip.
318
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 04, 2025, 11:09:23 am »
Hello from the Dolomites. In Italy for the next week and change. Hiked and ran today, plan is for more of that the rest of the time we’re up here. I’m not gonna journal as I go, didn’t bring laptop and it’s annoying to do on the phone.
Absolutely gorgeous up here.
Absolutely gorgeous up here.
319
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 02, 2025, 07:51:24 am »
- run 1:16:09, 13.69 km
properly cool out for a change. tired and legs a bit dead.
ETA: also, noticed that september was my first ever 200-mile month. 322.42 km, or 200.34 miles. good stuff.
properly cool out for a change. tired and legs a bit dead.
ETA: also, noticed that september was my first ever 200-mile month. 322.42 km, or 200.34 miles. good stuff.
320
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 01, 2025, 07:55:13 am »
oh i was definitely slightly worried about an injury out there, it would be a long way back to the car if i sprained an ankle or whatever.
- track workout
-- warm up
-- 12 x [400m @ 5k pace w/ 200m jogging rest; every fourth 400m @ "faster" pace]
-- cool down
this workout is apparently called "hammer 400s." did the 5k reps in 90-95s, "hammer" reps in 82-84s. it wasn't too challenging, jogging rests averaged right around my normal easy pace, didn't even have to run at a "recovery" pace.
- track workout
-- warm up
-- 12 x [400m @ 5k pace w/ 200m jogging rest; every fourth 400m @ "faster" pace]
-- cool down
this workout is apparently called "hammer 400s." did the 5k reps in 90-95s, "hammer" reps in 82-84s. it wasn't too challenging, jogging rests averaged right around my normal easy pace, didn't even have to run at a "recovery" pace.
321
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 30, 2025, 07:32:33 am »
barely slept last night for some reason. not even sure whether i was awake when alarm went off but i decided to just bag it and give myself another hour in bed. weird.
322
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 28, 2025, 04:17:47 pm »
- run 2:45:14, 27.60 km (w/ 9:48 break in the middle)
did a double loop of what's become my most common weekday morning route, with an "aid station" break in the middle to eat a sandwich (turkey and pesto on wheat bread), use the bathroom, and refill water bottles. left the clock running during the break. will try to be more efficient on race day! ten minutes is too long. used the raide belt, which is what i'll use during the races.
second loop was getting hot (T+DI 145) and it was humid the whole time (dew point 62), so i took a few minutes after finishing to ice my neck, face, and stomach. that felt good. also drank about 800mL of water within five minutes of getting home. didn't feel dehydrated out on the run but obviously was starting to get that way.
this put me at 102.94 km for the week, which is a PR and my first ever 100km week. feel pretty good about that. lower legs are cooked.
did a double loop of what's become my most common weekday morning route, with an "aid station" break in the middle to eat a sandwich (turkey and pesto on wheat bread), use the bathroom, and refill water bottles. left the clock running during the break. will try to be more efficient on race day! ten minutes is too long. used the raide belt, which is what i'll use during the races.
second loop was getting hot (T+DI 145) and it was humid the whole time (dew point 62), so i took a few minutes after finishing to ice my neck, face, and stomach. that felt good. also drank about 800mL of water within five minutes of getting home. didn't feel dehydrated out on the run but obviously was starting to get that way.
this put me at 102.94 km for the week, which is a PR and my first ever 100km week. feel pretty good about that. lower legs are cooked.
323
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 28, 2025, 08:25:50 am »
yeah, DC has surprisingly quite a lot of trails in the city and nearby (the one yesterday is about a 45-minute drive from my house, closer to baltimore). great resource, although of course the grass is always greener and i fantasize about living somewhere even more trail-centric and beautiful, like colorado.
and thanks!
and thanks!
324
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 28, 2025, 08:23:25 am »
So meant to run to gym and do something low-impact for cardio, but it was closed again. I think it might just be shuttered? Lol, not too surprised given how empty, understaffed and cheap it is. Luckily there are plenty of options in the area.
with no warning? i almost can't imagine a membership-based business going out of business without sending an email blast. is it like a garage gym or something?
325
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 27, 2025, 05:38:57 pm »
- run 3:05, 26.80 km
went and did the 50k race loop (race is two laps). muggy (dew point 67) and i got lost a bunch, especially at the beginning and end. slower than i thought i'd go as a result. but the course is mostly quite technical and continuously up and down, very few stretches where you can open up your stride at all. there are also two stream crossings, although i ran around the first one to a nearby bridge. the second one, no choice but to ford it. last 6-7 km run in wet shoes. overall 718m/2355' of elevation gain.
it'll be fun to run this with (1) cooler and dryer conditions, (2) aid stations, so i don't have to carry all my water and food, (3) course markings.
went and did the 50k race loop (race is two laps). muggy (dew point 67) and i got lost a bunch, especially at the beginning and end. slower than i thought i'd go as a result. but the course is mostly quite technical and continuously up and down, very few stretches where you can open up your stride at all. there are also two stream crossings, although i ran around the first one to a nearby bridge. the second one, no choice but to ford it. last 6-7 km run in wet shoes. overall 718m/2355' of elevation gain.
it'll be fun to run this with (1) cooler and dryer conditions, (2) aid stations, so i don't have to carry all my water and food, (3) course markings.
326
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 26, 2025, 08:50:12 am »
my wife is super focused right now on improving her squat form, and she's been trying out all sorts of cues. i'll mention that one to her. also, it's incredible that a decade-plus into squatting heavy and ass to grass every single day, you're still finding ways to improve your own form.
327
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 26, 2025, 08:45:02 am »
- run 55:24, 10.31 km, w/ 2.5 km uphill tempo in the middle
tempo splits 4:29, 4:20, 4:13. super humid and i'd run out of clean shorts so i had to wear tights
tempo splits 4:29, 4:20, 4:13. super humid and i'd run out of clean shorts so i had to wear tights
328
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 25, 2025, 07:57:12 am »
- run 1:12:22, 12.38 km
back to july levels of humidity this morning, T+DI 140, so this was a tick slow. started to rain just as i was getting back to the house.
back to july levels of humidity this morning, T+DI 140, so this was a tick slow. started to rain just as i was getting back to the house.
329
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 24, 2025, 07:44:41 am »
- track workout
-- warm up
-- 7 x [4 min @ 8k pace, 2 min jogging rest]
-- cool down
successfully didn't overrun this, 4:01-4:06 pace for all reps.
-- warm up
-- 7 x [4 min @ 8k pace, 2 min jogging rest]
-- cool down
successfully didn't overrun this, 4:01-4:06 pace for all reps.
330
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 23, 2025, 07:56:29 am »
- run 1:17:19, 13.66 km
some residual soreness in quads. right plantar flexor said hello in the first km or so and then went away.
some residual soreness in quads. right plantar flexor said hello in the first km or so and then went away.