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Messages - LBSS

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76
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 13, 2026, 10:28:30 am »
leaning towards bailing on the half next week. i just don't feel like i'm going to be up for it, and it's a long time to be away (prob five hours door-to-door) in the morning, when the baby is most active and hungry. not 100% writing it off yet.

77
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 12, 2026, 11:02:53 am »
- 5k parkrun
-- warm up
-- race in 19:23 (watch), 19:28 (official)
-- cool down
feel okay about it. no outright PR and no sub-19, which is disappointing. but most takeaways are positive: achilles felt 100%. final km was fastest (3:49), which was a goal. john davis's heat adjustment calculator gives the equivalent time in ideal conditions as ~18:55, which is positive (T+DI 140 for the race; it's so humid still). and i haven't slept through the night in more than two months, so it was good just to drag myself out there.

78
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 11, 2026, 01:45:44 pm »
lmao, i know. i'm actually taking today off because i realized i was being a hypocrite.  :uhhhfacepalm:

79
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 10, 2026, 11:23:39 am »
- run 1:00:27, 10.72 km w/ 4 x hill sprints
achilles felt fine until the hill sprints. no pain but it is a liiittle stiff. T+DI 154. apparently we're in for another 10-14 days of summer weather before canada finally sends some cold air our way.

ETA: just noticed i dipped into the green on intervals.icu with the sunday workout. oops.

80
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 09, 2026, 11:12:43 am »
i know you know this but be careful with the 5k: as john davis pointed out, "a small increase in tissue load can cause a very large increase in tissue damage per loading cycle."

81
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 09, 2026, 11:07:16 am »
- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:15-20 w/ 90s walking rest
-- cool down
left achilles bugging a little again. less humid today but still warm and the sun is very bright. felt pretty good apart from achilles. HR got a little high at the very end of the final rep because it was uphill, but nothing too serious.

82
Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 09, 2026, 11:04:51 am »
have you tried doing band activations for the muscles that aren't firing right? it's made a huge difference for me over the last year and a half to do a set of band side-stepping and a set of standing kickbacks before running.

83
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 08, 2026, 12:44:40 pm »
- run 57:13, 10.44 km
left achilles a little stiff (?). otherwise fine. nice morning.

84
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 07, 2026, 08:08:14 pm »
- warm up

- RDL 60 kg x 10,10

- calf raise 60 kg x 10,10

- deep BSS 2 x 10/leg

- DB row 50 lbs x 10/arm

- narrow push up x 10

- curls 30 lbs x 5/arm

- dead bugs x 20
- cross-body-push dead bugs x 10

- dead hang (feet out in front on ground) x 20-30s

chriiiiist i'm weak. none of this was hard, obviously, but just feeling the challenge to my grip of pinching the 20kg plates, of the supported dead hang; the tightness in my pecs supporting the bar on the calf raises...yeah for general health and longevity i should not lose sight of weights and mobility work.

85
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 07, 2026, 07:42:45 am »
officially deferred my registration for richmond marathon. the workout yesterday sealed it: i just don't think it's realistic to build up to the long workouts that are needed to prepare to run well, with the baby. will shift focus to shorter races this fall and go back to standard sirpoc-style weeks. but maybe keep the long run a little longer than he recommends, just so the baseline is a bit closer to where it needs to be when i do start to build toward a marathon again. looking at shamrock marathon at the end of march.

i'm also going to rest today (from running), my lower legs are feeling a little beat up and i should to be taking time to lift at least once per week. been missing that.

86
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 06, 2026, 06:21:26 pm »
yesterday

- run 59:00, 10.44 km
easy, fine.

today

- strong run
-- warm up
-- 2 x 4.3 km @ 4:30 pace w/ 90s rest
-- cool down
annoyed. legs and lungs felt up to the Rx'd workout (13-14 km @ ~4:24 pace) but my brother is in town and he and my parents brought fried chicken over for lunch. so, my stomach felt awful. haven't been that close to throwing up during a workout since i don't remember when. not a total loss but so much less than it should have been. it's weird since i generally have a "good" stomach. but what are you gonna do. also slept like shit last night, which i'm sure didn't help. T+DI 143.

87
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 04, 2026, 01:08:08 pm »
- SubT 10 8 x 3 mins
-- warm up
-- intervals @ 4:07-14 w/60-120s walking rest
-- cool down
last two rest periods were longer to bring HR down. T+DI 156. legs felt fine, but it was so hot and i want to be able to run hard on sunday so i cut the last two reps.

88
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 03, 2026, 07:03:41 pm »
- run 58:07 10.48 km
had to run in late afternoon, after we got back from virginia. T+DI 163, second-highest of the year. surprised by how "quick" my average pace was under the circumstances, although i did allow a little HR drift because of the conditions: averaged 130 and peaked at 143, so still not high but a little higher than it strictly should be for an easy run. left achilles and hamstring tendons (at the knee) both feeling a little the worse for wear. i'm going to try to get up and run tomorrow but if they feel achy at all, i'll bail.

89
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 03, 2026, 01:29:52 pm »
not just advocating for but doing, IIRC!

90
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 03, 2026, 01:28:59 pm »
Quote from: Joe on August 31, 2026, 08:18:02 am
hell yeah. 4 consecutive days of ~8.5-9 hours of sleep is probably a big factor here.  :ibrunning:

taunting me.

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