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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: Today at 07:41:27 am »
- track workout
-- warm up
-- 5k-pace ladder 90s + 3:00 + 4:30 + 6:00 + 4:30 + 3:00 + 90 w/ 90s jogging rest
-- cool down
hard but okay. reps in the 3:50-3:54 range, except the penultimate one was way slow (4:10) and the final one a bit fast (3:47). right knee click was there in the first warm up km but went away, but now there's just a hint of the old thickness feeling. meant to note yesterday that i was having a bit of upper right calf tightness during that run.

2
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: Today at 07:37:24 am »
oh oh got it. that's interesting.

3
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: November 04, 2025, 10:17:12 am »
don't beat yourself up too much, that level of consistency is wayyy more than most people manage! might help to have an external goal, though, if you want to step it up?

4
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 04, 2025, 07:46:11 am »
ice cream.

5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 04, 2025, 07:43:45 am »
thanks kf! and yes, i think i'm on this aerobic train for the foreseeable future. might return to strength and power focus at some point down the line - for long term health, it's probably a good idea - but at the moment i'm enjoying this journey.

- run 46:59, 8.68 km
i found myself back in the original sirpoc norwegian singles approach thread yesterday and then down the NSA rabbit hole. kept this very easy/slow partially as a result. that is, i always meant this to be an easy run but found myself trying for the first time in a while to keep HR under 130. perfect conditions, high 40s/~9C and no wind.

sirpoc has, as he admits, the advantage of living somewhere very flat. that makes sticking to a prescribed pace much easier. today, HR crept over 130 a few times on climbs even as i slowed down, although average was 127, which is spot on. as i'm thinking about doing something like his marathon build - weighing it against doing a jack daniels-type or pfitzinger-type build - that's one of the sticking points for me. it's not mountainous where i live, obviously, but it's not all that flat, either. there are decent flat loops i could drive to, but that's really only practical on the weekend. something to think about: where are the flattest practical loops - minimal or ideally no road crossings, within 3 km on foot - near me.

6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 02, 2025, 03:01:00 pm »
- run 2:30, 27.4 km
on C&O canal, very flat the whole way. forgot watch at home, so i just used the timer on my phone to do the out-and-back. ran a bit farther (i.e., faster) on the way back, so i just overshot the parking lot and then walked back to my car. felt fine. the middle marathon of the JFK is on a different part of the same canal. evo SLs held up very well to the dirt and gravel.

starting to think about a spring marathon as my next big goal. i'm building a good base now but it'd be fun to shift focus more toward quality work and see if i can get into 3-hour range.

7
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 01, 2025, 06:24:38 pm »
- run 2:44:15, 29.00 km
tired now. only took in ~65g carbs/hour instead of what's become my usual ~90. refilled water at one point but could have used a little more. it was warmer than i expected.

8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 01, 2025, 08:44:00 am »
yesterday

- run 53:11, 10.43 km
knee was 100% for the first 4 km or so and then let's say 95% the rest of the way. no pain or even discomfort, just making me aware of it. very quick pace for a zone 2 run (5:06, avg HR 131).

9
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 31, 2025, 07:24:53 am »
last night

- warm up/glute activation

- climb x an hour

- dead hangs x a few

a buddy wanted to go climb so we did. heavy rust apparent for both of us but it was alright. also i got my flu and covid shots yesterday so shoulder a little sore. feeling very mildly achy this morning but not as bad as previous covid boosters. knee is feeling good, let's hope that carries through today. planning to do a light run a little later.

10
Pics, Videos, & Links / Re: beast
« on: October 29, 2025, 03:18:29 pm »
it's a YT shorts link so won't embed, but here's a guy double overhand dead lifting 480kg. https://www.youtube.com/shorts/YIptGXj4MjE

he's not a super heavyweight monster, either, under 300 pounds bw.

11
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 29, 2025, 07:43:20 am »
- track
-- warm up
-- 8 x 600 @ 5k pace [2:22, then 2:16-2:18 with 2:13 on penultimate rep] w/100m walking rest
-- cool down
faster than my 5k PR pace but i feel like i should be pushing harder on these more uptempo workouts. this still wasn't that hard. knee bugged me, flared up a little on the second rep even, but i decided to give it one more rep after that and it settled down. still, not great, will take tomorrow off from running and go to the gym.

12
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 28, 2025, 07:17:41 pm »
- run 46:20, 8.68 km
ankle felt totally fine but was getting a little discomfort on lateral side of left knee. classically that means an IT band problem, which i haven't had in a long time. i hadn't done any glute activation since the weekend so will get back on that horse tomorrow, hopefully it's just a post-race blip that'll sort itself out.

13
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 27, 2025, 10:11:51 am »
thanks guys! legs definitely sore yesterday and today. ankle is feeling better, though: still a bit stiff and painful but i'm not limping. good sign. and yeah adarq that's a good point, the slowdown may have been affected by the ankle even though it didn't hurt the rest of the race.

also, meant to note earlier that my balls are chafed so bad. i forgot to reapply squirrels nut butter after the first lap on saturday and i regret that very much.

14
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 25, 2025, 03:10:24 pm »
- patapsco valley 50k race: 5:30:18, 13th place
i will have more to write later, but i'm pleased overall. could not have run faster without really pushing myself, which is good to find out. tweaked my left ankle about halfway through the second loop. it didn't bother me for the rest of the race but it's a bit painful now and it's going to be stiff. oh well. i was planning to run tomorrow but i think i'll stay off it instead.

much learned.

ETA: alright, some additional thoughts.
  • nutrition was pretty good. i had almost all of my two bottles of homemade gel, plus a couple of small cups of coke and a few chips and cheez its at aid stations. felt just the barest hint of stomach upset about km 44-45, but it wasn't bad and it went away. that's not the reason i faded so badly. i could have used a little more water in the second half, and also a little more salt in the bottles.
  • 10 km splits were 58:42, 49:40, 1:07:46 (including a few minutes at the start/finish to change shoes at the halfway point), 1:06:50, 1:15:30. first half and second half split is stark: 2:33, 2:57. two main possibilities. the first is that i went out too hard, but while that may have played a role and would obviously be a big factor in a flatter race, i actually don't think that's it. my heart rate held pretty steady around mid-150s, higher than i meant it to be but comfortably below threshold. what did me in felt like muscular endurance. this is the farthest i've ever run by ~8 miles, and that's about when the wheels started to come off. i was also noticeably clumsier on the second lap, and it got worse later in the race, until i slowed down so much that i wasn't in as much of danger. the ankle twist wasn't the only time i stepped awkwardly. it makes sense, i wasn’t able to do as long of single runs or as many back to back long runs as the training plan i was loosely following called for. my breathing was noticeably more rapid in the final ten miles or so and stayed elevated for about 15 minutes after the finish.
  • there were 1552m of elevation gain, nearly a mile. 165 feet/mile, which gets into "very hilly" territory. the route was a little different from the one i ran a few weeks ago. the sections closest to the start/finish area are particularly steep and technical, with a lot of rocks and roots. the stream crossing was fine, water cold but felt nice under the circumstances.
  • the race itself, as an event, felt well organized. the trails were marked clearly, especially at junctions. aid stations were well-stocked and well-staffed. people were friendly. i didn't talk much to other runners, except one guy who i went back and forth with a few times in the second half. turned out he was running this race for the tenth time, and he's doing his 13th JFK next month!
  • i do not like the asics trail shoes i bought. they aren't that comfortable and the stack is too high to be trustworthy, at least on tired legs. stupid, i knew i didn't like them and went ahead with my plan anyway. the speedgoats felt better, if still a little narrow. i actually thought briefly about not changing over, but it was nice to put on dry socks and shoes.
  • i had fun.
  • other than my ankle, my legs feel great now, 6+ hours after the finish. my back was a little tight at the end, and i noticed myself carrying more tension in my shoulders than i needed to. no headache, hurray.
  • my marathon split was almost exactly 4:30. only noting it because it's the first time i've crossed 42.2 km!

15
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 24, 2025, 03:54:57 pm »
last night

- run 35:18, 6.88 km
nice and easy, beautiful weather.

it rained hard earlier this week and the course is very well shaded (it's almost entirely on forest trails) so there's a chance of some mud tomorrow. hoping the stream you have to cross twice isn't that high. but weather-wise, should be perfect: 40s-50s fahrenheit, low humidity, not much sun. i haven't slept well the past couple of nights, hoping i can at least sleep for ~6 hours tonight. planning to eat a bunch of pasta tonight, go to bed, get up at 5 to eat (my normal smoothie plus i'll add a bowl of cereal for the extra calories), have coffee, and give myself time to wake up a bit before i hit the road at 5:45. packet pickup starts at 6:30 AM, race starts at 7:30. must not forget safety pins.

i'm excited, a little nervous. lfg.

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