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Messages - LBSS

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1
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.

2
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.

3
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.

4
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.

5
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.

6
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 03, 2026, 01:29:52 pm »
not just advocating for but doing, IIRC!

7
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.

8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 03, 2026, 01:28:18 pm »
yesterday

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:14-23
-- cool down
out at in-laws' again, adjusted watch to give myself a bit more space to slow down on the uphills. went well. pretty hot and humid but the trail i run on out there is almost 100% shaded.

9
Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 01, 2026, 11:36:34 am »
 :highfive: :highfive: :highfive:

10
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 01, 2026, 11:36:11 am »
- run 57:47, 10.43 km
humidity is back but i beat the heat at least. T+DI 151.

11
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 31, 2026, 11:32:09 am »
- run 59:11, 10.51 km
very easy pace, given the extra load over the weekend; concentrated on not letting HR go above 125. failed for just a bit on the steepest part of the climb out of the park but overall averaged 120, so that's good. T+DI 153. it's gonna be beastly this week, hopefully summer's last gasp.

i'm leaning towards bailing on the DC half, for logistical reasons more than anything. we just still have no rhythm with the baby.

12
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 30, 2026, 04:42:23 pm »
- run 1:44:03, 19.00 km w/ 1 km @ "strong" pace
T+DI 160 (88 temp + 72 dew point), HR fluctuated a bit as a result but still averaged 131. did km 17 in 4:40 just to mix things up a little.

13
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 29, 2026, 02:28:15 pm »
yesterday

nothing, just straight-up too tired.

today

- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:01-4:11 w/ 60s+ rest
-- cool down
in AP4s. negative split overall, i.e., the latter five intervals were quicker on average than the first five. warm running to hot in the sun but less humid than it's been and there was a nice breeze. did my new road loop again, think i'll stick with ut.

14
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 27, 2026, 11:38:14 am »
- run 59:29, 10.55 km

15
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 26, 2026, 10:21:24 am »
- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:13-16
-- cool down
found a ~1 km road loop that's, while not flat, at least free of steep climbs and very light on vehicle traffic. the neighbors there are gonna think i'm so weird.

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