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Messages - Joe

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1
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 20, 2026, 04:15:17 pm »
20-04-26

Run -- 7.74k, 47:18

Notes

Legs pretty tired. Pretty sore from lifting yesterday too.

5th wedding anniversary today!

2
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 19, 2026, 07:32:22 am »
19-04-26

AM
Run -- 17.64k, 1:41:29

PM
Chins, Dips, RDLs, OL Calfs, Rev Nord, Curls, Laterals

Notes

Thought I'd be feeling bad after yesterday since legs felt pretty worn out, but nope, instead this was the best long run I've ever had. 5:45 avg pace, 129 avg hr.

will try to do some lifting this afternoon

eta: got the lifting in -- feels so much better doing it separated out

3
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 18, 2026, 06:49:21 am »
18-04-26

Run
- w/u
- 11k tempo [4:37 avg pace, 157 HR]
- 3k ~SubT [4:23, 4:12, 4:11]
- c/d

17.47k, 1:24:49 total

Notes

Didn't particularly intend for those last 3k to be faster, but the first of them happened without effort, so I, perhaps unwisely, decided to push just a little for the remaining 2k (HR still stayed sub 170 for those reps, which I'm pretty happy with for that combination of temperature/fatigue/pace!)

Thankfully knee bruising from yesterday no impediment here.

Will see how I feel tomorrow -- 97 load per intervals, which is the biggest session I've done other than the half and a random hard long run from last May (in which I averaged a higher HR, but ran the same distance in an extra 18 minutes. Fitness!)

4
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 17, 2026, 03:39:23 pm »
17-04-26

Run -- 7.75k, 49:33

Notes

Meant for this to be more of a 65 minute run but I tripped on a gravel path and was bleeding pretty profusely from two fingers on my right hand. Luckily was near a public bathroom so got my hand cleaned up quickly, but was still bleeding so just took the direct route home at the point. Nothing too bad, though lost a fair bit of skin on my right pinky's knuckle, and a few grazed on elbow and knees. Left knee feels a little bruised but I think just external and should be good for tomorrow.

Plan is ~80 mins, with ~60 @ ~4:30-4:40 if think feel good tomorrow.

This Sunday is 4 weeks out, so time to stack the last big batch of training.

5
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 16, 2026, 04:01:21 pm »
16-04-26

Run
- w/u
- 5 x (6'12" on / 1' off) [4:04 average]
- c/d

11.89k, 57:28

Notes

nice. had a caffeinated gel before this one. for weekday runs, i get up, drink water, visit toilet, and them am out the door. haven't felt like either prepping a drinks bottle or then carrying one with me on runs, but decided to try out fueling a bit before sessions. seems helpful. though given it's getting a bit warm, at least warm enough that i am now actually sweating during a run, i may have my hand forced and return to taking water

6
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 15, 2026, 04:21:09 pm »
15-04-26

Run -- 8.84k, 54:17

Notes

Kind of had a bit of troubled getting good breaths at points in this run. Was 'warm' (14 C) and humid (85%) but idk. Wasn't an effort thing, HR was 120s at the time.

Haven't felt anything in hip since late last week. Think the trigger was including pistol squats. Can't really reliably do squat patterns these days (or for a few years, really!). Think it's all related. Probably some kind of FAI thing. I get like a weird hip click if I do a deep leg press, or go deep on a BSS, etc. Able to work around it with nordics and lunge variations, but a bit annoying.

Wonder if I should include some plyos. Just CBA to schedule and do them properly.

7
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 14, 2026, 03:33:20 pm »
14-04-26

Run
- w/u
- 3 x (10' on / 2' off) [4:26 average]
- c/d

11.02k, 55:45

Lift - OL Calf, Reverse Nordic, Curls, Laterals

Notes

Did the OL Calfs from the floor instead of off a ledge. +52.5kg still fairly light there (can get about 6-8 reps). Need to wear my weighted vest + dip belt + hold a weight for off the floor to be heavy enough, I guess.

Solid workout, kept it to ~MP. Still feeling a bit of muscle fatigue, but HR etc were good (high 150s average, and I did rest as jogs instead of walks, so not as much of a recovery there).

8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 13, 2026, 01:43:08 pm »
Quote from: LBSS on April 13, 2026, 07:22:15 am
yesterday

- run 1:12:22, 13.48 km
legs a bit tired, unsurprisingly. right calf was tight when i woke up but i stretched it out for a minute and felt fine after that.

wrote to john davis with my question about pacing/target time and he suggested sticking with 4:23 as my target pace, or 3:05. if i find myself running 4:20-21 and feeling good, that'll be a pleasant surprise, but i shouldn't force it. mentality should be "anything from 4:20-4:26 is okay," following what i was running the last workout. and then go all out the final 5-10k. so that is what i'll do, pending race day conditions.

<a href="http://www.youtube.com/watch?v=ta9NlxdLla4" target="_blank">http://www.youtube.com/watch?v=ta9NlxdLla4</a>

Did you see that he did an interview with Alec Blenis? Watched it last night and it's pretty cool. Thinking I might introduce some of the 'long fast-ish continuous runs' for my Saturday workouts. I did a lot of them back in 2017 and results were good then, and of course Nate Jenkins is a big advocate.

9
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 13, 2026, 01:41:19 pm »
13-04-26

Run -- 3.26k, 19:52

Lift -- chins, dips

Notes

Legs still pretty heavy, and slept through my alarm, so just kept it super short. Will see what's there for workout tomorrow. Per the NSM book, 3x10' but at marathon pace (~4:20-25) rather than the usual is the prescription for the reverse taper, then normal from Wednesday on. Seems plausible to me!

Wondering whether to tone back workout paces given how the race went? I don't typically feel under-recovered, RPE is on point, etc, HR is in line with expectations. So still kind of willing to chalk up the 10k to 'kind of a down variance race day' and keep on keeping on.

Quote from: LBSS on April 12, 2026, 08:01:04 am
cool, looks like a big race!

yeah, it's huge/super popular! route seems pretty nice, cool that it's pretty much my 'local' race.

10
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 12, 2026, 05:02:29 am »
12-04-26

Run -- 10.14k, 1:03:45

Notes

average hr 119 for this, like 8-10 lower than normal? curious! legs obviously felt pretty heavy, but decent run that aside.

Quote from: LBSS on April 11, 2026, 05:32:23 pm
i meant what's the race called, what race is it. sorry for ambiguous wording lol.

ah, lol, Hackney Half Marathon!

11
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 11, 2026, 04:04:35 pm »
Quote from: LBSS on April 11, 2026, 12:24:36 pm
sucks to be so close to a benchmark like that and miss it but i think it's good that you went through with the race anyway. at least for myself, i'm inexperienced enough that i feel like any race is worthwhile just for the learning, let alone the training stimulus. we're in a fairly similar place, so prob true for you as well. what is your target HM?

for sure! still feel like i need a lot more reps to learn where the line is/what can be sustained for that second half. per watch, pacing was pretty good, with ks 8/9 a little slow and bad feeling, then a fast close (though it's a bit hard to interpret since watch had race at 10.13k).

for the half, <1:30 is the 'i didn't waste my time' target, 1:28 the 'fairly happy with progress' target, and 1:25:xx the 'hell yeah' target. depends a bit on weather and such, though, since mid-may could easily be in the 20s in which case i've got no idea what's a good pace.

12
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 11, 2026, 07:35:08 am »
11-04-26

10k race -- 40:05 chip time

Notes

bummer not to go sub 40, but not too bad in light of how crappy i felt this week. definitely like 0 pop (can see from easy run/warm up paces being pretty sluggish this week). still, decent benchmark, vdot equivalent here is like 1:28:30. Back to proper training, try and stay feeling good, couple big weeks/big sessions, and a proper taper.

13
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 10, 2026, 01:19:54 pm »
10-04-26

Run -- 4.87k, 31:40

Notes

Migraine yesterday and a little bit into today. Let's see how I feel tomorrow, might bail on the race.

14
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 08, 2026, 05:08:21 pm »
08-04-26

Run -- 5.83k, 36:36

Notes

classic 'i'm tapering and feel like crap' vibe. also hip still feels a bit jank  :-\ god if this 2017 injury returns i'll be so bummed out

15
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 07, 2026, 01:39:35 pm »
07-04-26

Run
- w/u
- 3 x (8' on / 2' off) [4:40 pace]
- c/d

8.45k, 46:57

Lift -- curls, tricep extensions, lateral raises

Notes

Felt a little bit of hip again. Still no pain but a bit of weirdness. Think just combo of pushing the long run + more sitting than usual over last few days. Have tended to notice that it comes when the long run gets too long (I _think_).

Calves tired, so kept it even easier than planned. Pretty cool to me to be running 4:40 pace at ~150 HR.

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