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Messages - LBSS

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376
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 30, 2025, 08:59:38 am »
- track workout
-- warm up
-- 3 x [4 mins @ 5k + 4x400 partner relay @ mile]
-- cool down
this was fun. the 400s were done alternating with a partner, so each person's rest was the other person's rep. ran them pretty hard but not close to all out, around 80-83s or 5:15-5:30 mile pace. 4 min intervals were in 3:53, 3:54, 3:50 pace. total working distance ended up being a bit over 5400m.

377
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 29, 2025, 08:00:28 am »
- run 1:11:31, 12.03 km w/ 4x100m strides
strides all 16.xx. T+DI 151. right ankle was a little painful upon waking for no apparent reason but didn't bother me at all on the run and seems fine now. right anterior hip a little tight.

also my left upper arm is a little swollen, down to the elbow, from the venom dose i got yesterday. those were my last build-up shots, now five years of maintenance to make sure it sticks.

378
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 27, 2025, 09:19:20 am »
- run 1:34:54, 15.27 km
just unbearably humid. T+DI 163, dew point at a yearly high point to date of 77. rainforest shit. not an enjoyable run. belt works great, though i need some more locking bottle caps.

379
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 26, 2025, 07:56:53 am »
- run 56:05, 9.22km w/ 4x100m strides
everything felt plodding and stiff. T+DI 146 so not hot but dew point is over 70 for the umpteenth day in a row.

later

- warm up + glute medius activation

- climb x 2 hours
some friends wanted to go, so what the hell. had fun, hands are a bit raw.

- paused push up x 10,10,10

380
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 24, 2025, 04:43:34 pm »
damn man those are heavy drugs.

- treadmill "hill" run 47:08, 8.0 km
left watch at home but whatever, this was easy

381
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 24, 2025, 07:11:32 am »
have not been sleeping well this week, waking up in the middle of the night and then just being awake. that's why i ended up on the treadmill on tuesday and will again today. just couldn't drag myself out of bed at 6 when i'd spent 2:30-3:30 lying there wondering why i wasn't falling back asleep. no routine changes, i haven't had alcohol since the weekend, getting into bed at a reasonable hour. and my mind isn't racing or anything during the wakeful periods, i don't generally feel overly stressed out. hope it's just a weird thing that passes quickly.

382
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 23, 2025, 07:37:38 am »
- track workout
-- warm up
-- 800+1600+800+1600+800 @ ~HM pace, 200m jogging rest
-- cool down
Rx was to do this in 5k pace with 400m jogging reset but it's deload week, baby. felt good. pace right around 4:16 for all reps until the final 800 at 4:12. oops. still humid today but not quite as bad as it's been, T+DI 148. HR never got to coros-estimated threshold level (166).

383
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 21, 2025, 07:56:53 pm »
- strength
-- jump rope
-- 2 x [toe walks forward/backward x 60s + heel walks forward/backward x 60s]
-- BSS x 60s/leg
-- 2 x [standing banded clam x 15 + SLRDL +20 x 10]
-- depth drop @20" x 5,5
-- SL pogo x 8,8/leg

- squat 195 x 5,5

- RDL 205 x 5,5

- climb x 45 mins

- pull up myo reps x 8+3+3+1

- dip myo reps x 10+3+3

right shoulder bothering me a little on squats and dips, otherwise felt okay.

ETA: also, i have a blister on my left big toe from sunday. first time in my life, or at least that i can remember, that i've gotten a blister on my foot. need to find a different trail shoe than speedgoats, or maybe just go up a half size?

384
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 21, 2025, 08:01:12 am »
just found out there's an FKT for the route i did yesterday (well, minus the distance i got lost for). the record is 1:09! even with perfect weather and knowing the route, that's pretty impressive. might be fun to try down the line, even if i don't get there.

385
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 20, 2025, 01:47:02 pm »
- run 1:51:56, 13.14 km
drove out to a trail about an hour away that's a mountain loop of 11.3 km. thought i'd set up a cooler in my car and do the loop twice, practicing switching water bottles and nutrition at an "aid station." turns out (extremely technical terrain + 595m of elevation gain + T+DI 160) = dose of humble pie. i got lost at least half a dozen times and the duration includes an unknown but not insignificant number of minutes of me standing still while i tried to figure out where to go. had to walk extended sections of uphill and downhill because of steepness and roots/rocks. bailed on second loop and will just run later to make up the distance.

lessons learned:
  • the navigation feature on my watch is not high-res enough to be useful at anything but the most obvious junctions. in new territory, bring phone.
  • raide belt is great, doesn't bounce at all and i easily could have carried more stuff.
  • 45m/km of elevation gain is a lot harder than 21m/km. it's on the high end of "very hilly," almost tipping into "mountainous" on one scale i saw.

later

- dreadmill x 1:00:03, 10.46 km
air conditioning good.

finished the week 290m shy of 70km. this coming week i'll drop back down to ~50km to deload.

386
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 19, 2025, 11:01:40 am »
starting to think about doing a marathon in the spring, dreaming of qualifying for chicago or even boston by time. so my races over the next ~10 months could look something like:

september 2025: parks half marathon (registered)
october 2025: patapsco 50k (registered)
november 2025: JFK 50 miler (registered)
(february 2026: ~100km FKT attempt?)
april 2026: marathon (e.g., coast guard, delaware, coastal delaware)

to qualify for chicago at age 39, i'd need to run sub 3:00. at age 40 (which i'll turn in late 2026), it goes up to 3:05. boston times are the same on paper but in practice are faster, from what i've read. currently, VDOT calculator estimates i'm in ~3:09 shape, based on my HM time. coros estimates 3:12, but it doesn't know about the weather. either way, sub-3 seems ambitious but not out of the realm of possibility, with increased mileage and consistency. i ran the 1:30 half with only one week at 40 miles and only 6 weeks over 30 miles in the previous 4 months. much room to grow.

not gonna do anything about it right now, i've got the two ultras this year to get through and that's enough to plan for. but it's fun to think about.

387
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 19, 2025, 10:30:55 am »
- run 1:03:17 w/ 6 x 30s @ 5k-->mile pace, rest = time for HR to come back under 140
mini-fartlek starting at 4km just to keep things fun. overall HR average 134. T+DI 157.

388
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 17, 2025, 03:40:21 pm »
got results back from the sweat test. levelen has a pretty good reputation, from what i've read, but still taking these results with a grain of salt (no pun intended) because it's just a single test taken in a non-clinical setting.

  • i lost about 1.2L of sweat during the run, which is in line with what i already knew from previous weight tests. the recommendation to drink 26-30 oz of water per hour (770-890 mL) is also in line with what i'd already learned. turns out i'm in the 45th percentile for sweat rate, or what they call the "moderate" range. i'm not surprised to be in the fat part of the bell curve, but i am a little surprised to be below average. the more you know.
  • i lost 1568mg or about 3/4 tsp of salt (NaCl) during the run, which is in the 61st percentile, or "significant" range, per levelen. the report recommends including some carbs along with salt in exercise drink because your body doesn't absorb the salt as efficiently without the presence of carbs. that is interesting, hadn't read that before.
  • of course, levelen is a supplement company, so the report comes with recommendations for how to use their products to best replace what i'm losing. fortunately, it's not hard to extrapolate to a recipe i can make at home.


389
800m+ Running and/or Conditioning / Re: DISTANCE RUNNING INDEX
« on: July 17, 2025, 03:18:59 pm »
https://www.outsideonline.com/health/nutrition/takes-to-run-and-recover-100-miles

https://pubmed.ncbi.nlm.nih.gov/40239961/

Quote
High total energy expenditure (TEE) and rate of water turnover (rH2O) using doubly labeled water (2H218O) have been reported during single-stage and multistage ultraendurance events. At the 161-km distance, less is known about the interaction of TEE, rH2O, and ad libitum energy/fluid intake. This is especially true during the postrace recovery window.

Purpose: To measure TEE, rH2O, and ad libitum energy/fluid intake during a 161-km ultramarathon while extending the TEE and rH2O measurement window to a 7-day postrace period.

Methods: Doubly labeled water was used to monitor TEE and rH2O in 2 male ultrarunners (R1, R2) during a 161-km ultramarathon. Self-reported energy/fluid intake was recorded at crew-accessible aid stations.

Results: Both runners completed the race in 32.8 hours, and TEE over this period was 65.8 MJ (6.5 × basal metabolic rate [BMR], 15,723 kcal, 11,225 kcal·24 h-1) in R1 and 66.5 MJ (7.4 ×BMR, 15,888 kcal, 11,293 kcal·24 h-1) in R2. Race energy intake for both runners approximated 50% of TEE, with reported fluid consumption of 21.8 L and 15.7 L for R1 and R2, respectively. rH2O during the race was 14.6 L in R1 and 15.5 L in R2. During the 7-day postrace period, total TEE and rH2O were 94.7 MJ (1.9 ×BMR, 22,634 kcal, 3245 kcal·d-1) and 41.8 L for R1 and 80.0 MJ (1.8 ×BMR, 19,116 kcal, 2721 kcal·d-1) and 24.0 L for R2, respectively.

Conclusion: These data illustrate the expected nutrient and fluid budgets for ultramarathons and describe the challenge of restoring acute negative energy balance following these events.

390
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 17, 2025, 08:18:58 am »
- run 1:11:48, 12.36 km
T+DI 160, there was steam rising off the trees in the park. HR average 125. one thing that helps about the hard days being actually hard is that it's easier to keep it easy on easy days. body's just tired.

next week will deload.

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