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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: Today at 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.

2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 17, 2025, 07:36:05 am »
- track workout
-- warm up
-- 6 x [1000m @ HM pace, 2 min jogging rest]
-- cool down
nice. the Rx was for 10k pace but i decided not to go quite that hard. ended up splitting under my target HM pace for each rep (oops), all in the 4:10-4:13 range. i felt looser at the end than the beginning and that's good. a bit sore all over, especially pecs.

3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 16, 2025, 07:44:20 am »
- threshold tempo run
-- warm up
-- 4 miles, stepping pace down each mile from ~4:40 to ~4:10. slowed down a little in the final half mile because we ended heading up the same hill as the workout from last week. HR got up to 172 for the last two miles.
-- cool down
ran with my friend who's shooting for sub-3 hour marathon in november. hung with him fine until the final hill, on which i could not have kept up without going all-out and that was not the point of today's workout. almost all of the tempo portion was uphill.

ETA: wasn't sore when i woke up but have been a little since post-run.

4
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 15, 2025, 09:13:54 pm »
- climb x 30-40 mins
felt much better than the other day. still am not really in the puzzle-solving practice but physically this was okay.

- squat 225 x 5
again, felt pretty good.

- various supersets of hip activation, paused calf raises, and SL pogos

- pull ups x 8+3+3+2, rest x 2 mins, x 4

- dips +20 x 8+3+3+2

- some TTB and shrimp squats

ok, ok.

5
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 15, 2025, 01:50:47 pm »
damn man 10% is lean!

why are you running with a vest?

6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 14, 2025, 05:17:17 pm »
felt like crap today, still congested and had a headache that's finally dissipating now in the early evening. meant this to be a deload week and my body sure made sure that i did, lol. but very positive that deload = 50 km.

7
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 13, 2025, 12:23:19 pm »
- run 1:16:59, 13.74 km
still a bit congested but not too bad. warmer than it's been but not humid. calves felt weirdly tired for the first couple km.

8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 12, 2025, 08:04:34 am »
didn't note it yesterday but i was starting to feel a cold coming on overnight. it's firmly here now, although not very severe. sore throat, bit congested. i slept like crap last night, took me a long time to fall asleep and then i was up and down like a half dozen times. decided not to run this morning, maybe later.

9
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 11, 2025, 08:14:53 am »
- run 59:40, 10.72 km
cool but humid.

10
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 10, 2025, 08:21:22 am »
- hill workout
-- warm up
-- 4 x [3 min as fast as possible up, 1 min rest, MP down, 1 min rest]
-- cool down
pretty tough but not as tough as i expected. last rep extended to 3:39 because a couple of people wanted to hit the full length of the strava segment that encompasses the hill we were doing. i'm not on strava but i'm up for a race.

also a bit long, 14.5 km total.

11
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 09, 2025, 07:52:28 am »
- run 57:07, 10.50 km
so glorious outside, mid-50s and pretty low humidity. kept this super easy, average HR 124. legs felt good, no discomfort or clicking in either knee or right plantar flexor. yippee.

12
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 08, 2025, 07:58:18 pm »
- warm up

- supersets
-- 2 x [DB SLRDL + tib walk + paused SL calf raise]
-- 2 x [banded standing clam + hamstring flossing]

- climb x 35-40 mins

- squat
warmed up and just felt off/out of it. don't think i ate enough today.

- pull ups + dips
perfunctory

felt pretty weak and out of it in general. need to be more consistent with the gym.

13
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 08, 2025, 08:00:59 am »
oh shit man, i'm sorry to hear that.

14
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 07, 2025, 12:20:43 pm »
- run 3:27:27, 33.00 km
another distance/time on feet PR, and brought weekly distance to 89.72 km, which is obviously also a PR. will deload a bit this coming week.

15
Nutrition & Supplementation / Re: DOPE recipes!
« on: September 06, 2025, 06:12:56 pm »
https://www.reddit.com/r/AdvancedRunning/comments/1axmhy9/a_guide_budgethomemade_running_nutrition_gels/

gel and electrolyte recipes.

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