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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: Today at 11:51:33 am »
nice man! PR's for both of us today.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: Today at 11:50:21 am »
- port city moms 5k
-- warm up
-- 5k race in 19:07 (chip), 19:10 (watch).
-- cool down
won the race! i thought this race was tomorrow and am glad i double-checked this morning.
RPE 9.5, not quite all out, next time i do a 5k the focus has got to be killing myself for the final km. ran a negative split but km 4 and 5 were the same.
two days off plus a little bit of rehab seems to have fixed my achilles, so that's also good.
-- warm up
-- 5k race in 19:07 (chip), 19:10 (watch).
-- cool down
won the race! i thought this race was tomorrow and am glad i double-checked this morning.
RPE 9.5, not quite all out, next time i do a 5k the focus has got to be killing myself for the final km. ran a negative split but km 4 and 5 were the same.two days off plus a little bit of rehab seems to have fixed my achilles, so that's also good.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 08, 2026, 07:43:15 am »
decided to take one more day off, will try to run again tomorrow. did some calf raises (straight leg and bent leg, single and double) and extra stretching yesterday throughout the day.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 07, 2026, 06:48:02 am »
headed out this morning and achilles felt fine for the first two minutes but then just started to announce itself. left lower leg is also quite tight. fml. 
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 06, 2026, 07:30:14 am »
- supportive speed
-- warm up
-- 6 x [4 min @ 5k, 2 min walk/jog]
-- cool down
Rx was for 8k pace but i overran it a little, reps all in 3:50-52, which is just below my previous 5k PR pace. walked the first ~30s of each recovery and jogged the balance. felt good, except my right peroneal/soleus were bugging a bit like in the marathon and then towards the end of the workout and on the cool down home my right soleus and/or achilles tendon started hurting a little. not great. i think it's shoe-related, wore the asics metaspeeds which have always been too narrow for me. probably past time to give up on them. the AP4s also challenge my lower legs in a different way than the evo SLs. should keep training in them to encourage adaptation, and also keep trying different plated shoes. but of course i need to be careful not to get hurt.
-- warm up
-- 6 x [4 min @ 5k, 2 min walk/jog]
-- cool down
Rx was for 8k pace but i overran it a little, reps all in 3:50-52, which is just below my previous 5k PR pace. walked the first ~30s of each recovery and jogged the balance. felt good, except my right peroneal/soleus were bugging a bit like in the marathon and then towards the end of the workout and on the cool down home my right soleus and/or achilles tendon started hurting a little. not great. i think it's shoe-related, wore the asics metaspeeds which have always been too narrow for me. probably past time to give up on them. the AP4s also challenge my lower legs in a different way than the evo SLs. should keep training in them to encourage adaptation, and also keep trying different plated shoes. but of course i need to be careful not to get hurt.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 05, 2026, 08:01:03 am »
- run 57:42, 10.49 km
right calf/soleus a little tight
right calf/soleus a little tight
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 04, 2026, 08:02:58 am »
yesterday
- run 1:15:36, 13.68 km
spectacular morning, low-40s and sunny
ETA: around 5 hours, 56 km, TL 297 for the post-marathon week, which i'm happy about especially since we had friends from out of town staying with us over the weekend and i managed not to bail on any runs. my legs feel good this morning, which tracks with the intervals.icu chart, which gives a form score of 8 (fitness 62, form 54).
- run 1:15:36, 13.68 km
spectacular morning, low-40s and sunny
ETA: around 5 hours, 56 km, TL 297 for the post-marathon week, which i'm happy about especially since we had friends from out of town staying with us over the weekend and i managed not to bail on any runs. my legs feel good this morning, which tracks with the intervals.icu chart, which gives a form score of 8 (fitness 62, form 54).
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 02, 2026, 08:13:21 am »
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 02, 2026, 08:05:55 am »
- threshold intervals
-- warm up
-- 8 x [3 min @ threshold, 1 min walk]
-- cool down
intervals in 4:01-02, except the first was a little hot in 3:59. sort of meant for this to be NSM-style but if my threshold estimate of 4:03 is correct then i ran these too fast. need to program watch to set 4:03 as the lower limit. legs felt pretty good, it was a little breezy but otherwise a really nice morning.
-- warm up
-- 8 x [3 min @ threshold, 1 min walk]
-- cool down
intervals in 4:01-02, except the first was a little hot in 3:59. sort of meant for this to be NSM-style but if my threshold estimate of 4:03 is correct then i ran these too fast. need to program watch to set 4:03 as the lower limit. legs felt pretty good, it was a little breezy but otherwise a really nice morning.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 01, 2026, 04:54:21 pm »
- run 59:19, 10.50 km
legs starting to feel normal again.
legs starting to feel normal again.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 01, 2026, 02:08:45 pm »
people do seem to love indianapolis as a race, but as a place to visit, nah. i'd much rather go to the finger lakes. one of the track group guys did wineglass a couple years ago and loved it. something to think about...
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 30, 2026, 08:35:46 am »should poke around to see what looks interesting in late winter/early spring 2027, i guess
or you could come across the pond and do one over here. the only US marathons worth traveling that far for in the spring are boston, obviously, and maybe eugene just because of the running history there. actually, if i don't qualify for boston this year then eugene 2027 might be in the cards. but in the fall there's a bunch of great ones: the other US majors but also marine corps, wineglass, philadelphia, richmond, indianapolis monumental, CIM (if you can get in).
some great sub-marathon spring races as well. i also kind of want to do cherry blossom ten miler next year, it's pretty iconic. some of my running buddies are doing brooklyn half in a couple of weeks, which seems cool and can qualify you for the new york marathon.
OTOH, i also kind of want to come over and do some of the big european races at some points, so maybe what i'm really doing is talking myself into traveling the other way, lol.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 30, 2026, 08:23:16 am »
- run 55:12, 8.98 km
still recovering.
still recovering.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 29, 2026, 07:35:15 am »
- run 55:24, 10.13 km
with the track group but i just did lazy circles. a bunch of people had also raced last weekend - there's a big road 10k nearby that i'd like to do next year - so i wasn't alone. a couple of the guys PR'd in that race. legs still pretty dead and hamstrings still pretty sore. left ITB started bugging a little right above my knee, right at the end. probably nothing to worry about.
with the track group but i just did lazy circles. a bunch of people had also raced last weekend - there's a big road 10k nearby that i'd like to do next year - so i wasn't alone. a couple of the guys PR'd in that race. legs still pretty dead and hamstrings still pretty sore. left ITB started bugging a little right above my knee, right at the end. probably nothing to worry about.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 28, 2026, 07:13:31 am »
- run 19:05, 3.22 km
lol. i've been sorer in my life but legs absolutely dead. scraping my heels stepping onto the curb. still, glad to have gotten out at all. i have to commute today so i'll get at least another few miles of walking in, which ought to help as well.
lol. i've been sorer in my life but legs absolutely dead. scraping my heels stepping onto the curb. still, glad to have gotten out at all. i have to commute today so i'll get at least another few miles of walking in, which ought to help as well.