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Messages - LBSS

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61
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.

62
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.

63
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.

64
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!

65
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 28, 2025, 08:23:25 am »
Quote from: Joe on September 28, 2025, 08:02:15 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?

66
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.

67
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.

68
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  :uhhhfacepalm:

69
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.

70
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.

71
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.

72
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 21, 2025, 12:35:05 pm »
- half marathon
-- warm up
-- race in 1:34:10 (gun), 1:34:06 (chip), 1:34:00 (watch)
-- cool down
it became obvious about halfway through that i wasn't going to PR, so i ran hard (but a bit above 1:30 pace) until the 10 mile mark and then basically shut it down to a fast jog. even if i'd had an even split for the final third, still would have been like a 1:31:xx. it's pretty humid today (dew point 63), but mostly my legs were just not rested. delusionally, i thought i was maybe in so much better shape than the spring that it wouldn't matter. lol. shouldn't be disappointed, i set out for this to basically be an extra hard workout and so it was, but it didn't feel great to not feel great. live and learn.

couple later reflections: the course was net downhill but not at all flat. lots of little steep climbs and especially steep descents, which toward the end of the race were no fun at all. probably good training, though. calves are having a little bit of the post-hard-effort twitchies but nothing too intense. i took a naratriptan as soon as i got back to my car, and while i have a mild headache this afternoon i seem to have avoided my typical full-blown migraine.

73
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 20, 2025, 04:26:32 pm »
- run 38:02, 7.12 km w/ 3 x short strides
not gonna get my wish about the humidity tomorrow. oh well!

74
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 19, 2025, 07:32:45 am »
- run 1:11:43, 13.00 km, w/ 3 x short strides
felt much better this morning. woke up well before alarm. right hamstring tweaking a little on the strides.

75
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 18, 2025, 08:21:22 am »
- run 45:55, 8.06 km w/ 4 x short strides
had to drag myself out the door, legs a bit tired i guess. stands to reason. did the strides to try to put a little pop in my step. humid this morning, as well. i hope it's dryer for the race on sunday.

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