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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: Today at 08:37:42 am »
you should do the race.
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2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 16, 2025, 12:42:59 pm »
- run 2:03:04, 21.10 km
meant to do 12 miles-ish but got lost several times since i wasn't familiar with most of the first third of the route i took. ended up hitting exactly a half marathon about two blocks from home so i called it there and walked the last couple hundred meters.
legs a bit tired post-run but not bad. nutrition seemed good, i had three gels at ~20 minute intervals and then a cereal bar in two parts, also at 20 minute intervals. 490 kcal total, with about 80g of carbs. seems like a good intake, tolerated it all well. i won't use bars for the half, just gels and sports drink, but good to practice eating for longer distances. drank about 430mL of water, which given the high humidity probably wasn't quite enough, but pee came out clear after the run so it's not like i'm dehydrated.
left calf and left heel just a wee bit tight at different points, but nothing worrisome. need to be careful with adding distance after my big jump over the last month, when total weekly mileage has been:
w1: 29.57 km (was traveling this week)
w2: 51.08 km
w3: 56.89 km
w4: 62.87 km
feel good now, but i won't add much if any weekly mileage between now and the half at the end of april. may try to hit 40 miles (64.38 km) one week.
meant to do 12 miles-ish but got lost several times since i wasn't familiar with most of the first third of the route i took. ended up hitting exactly a half marathon about two blocks from home so i called it there and walked the last couple hundred meters.
legs a bit tired post-run but not bad. nutrition seemed good, i had three gels at ~20 minute intervals and then a cereal bar in two parts, also at 20 minute intervals. 490 kcal total, with about 80g of carbs. seems like a good intake, tolerated it all well. i won't use bars for the half, just gels and sports drink, but good to practice eating for longer distances. drank about 430mL of water, which given the high humidity probably wasn't quite enough, but pee came out clear after the run so it's not like i'm dehydrated.
left calf and left heel just a wee bit tight at different points, but nothing worrisome. need to be careful with adding distance after my big jump over the last month, when total weekly mileage has been:
w1: 29.57 km (was traveling this week)
w2: 51.08 km
w3: 56.89 km
w4: 62.87 km
feel good now, but i won't add much if any weekly mileage between now and the half at the end of april. may try to hit 40 miles (64.38 km) one week.
3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 15, 2025, 05:39:21 pm »
- run 53:48, 9.57 km
nice and easy. gonna shoot for 20+ tomorrow.
nice and easy. gonna shoot for 20+ tomorrow.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 14, 2025, 06:29:37 pm »
- run 1:07:51, 11.42 km
did strides 4 x ~5-6s on the track near my house, at the tail end. a little uncomfortable in the old knees.
did strides 4 x ~5-6s on the track near my house, at the tail end. a little uncomfortable in the old knees.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 12, 2025, 07:41:25 am »
- track workout
-- warm up
-- 4 x 1 mile [6:53, 6:46, 6:38, 6:25] w/2 min rest
-- cool down
goal was to do the first repeat at 10-mile pace and then lose 5-10s per mile. nailed it, with a tiny extra pickup on the last lap. the first three repeats were pretty easy. last one was not exactly hard but i could feel the very beginnings of some lactate buildup.
-- warm up
-- 4 x 1 mile [6:53, 6:46, 6:38, 6:25] w/2 min rest
-- cool down
goal was to do the first repeat at 10-mile pace and then lose 5-10s per mile. nailed it, with a tiny extra pickup on the last lap. the first three repeats were pretty easy. last one was not exactly hard but i could feel the very beginnings of some lactate buildup.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 11, 2025, 07:52:21 am »
- run 1:00:35, 10.00 km
watch clicked over exactly, precisely at the bottom of my front steps. very satisfying. a little sore in upper hamstrings and glutes and pecs, no surprise.
watch clicked over exactly, precisely at the bottom of my front steps. very satisfying. a little sore in upper hamstrings and glutes and pecs, no surprise.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 10, 2025, 06:17:55 pm »
- warm up
jump rope, mobility
- squat 185 x 5,5,5
solid, easy. felt good actually.
- superset x 3
-- KB swing 44 x 10
-- dip x 10
- turkish get up 18 x 2,2/side
- climb x 30 mins
jump rope, mobility
- squat 185 x 5,5,5
solid, easy. felt good actually.
- superset x 3
-- KB swing 44 x 10
-- dip x 10
- turkish get up 18 x 2,2/side
- climb x 30 mins
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Progress Journals & Experimental Routines / Re: Kingfush
« on: March 10, 2025, 07:27:36 am »
* body little off with the time adjustment for spring forward.
death to daylight savings time. standard time forever.
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Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 10, 2025, 07:26:13 am »
big ups to your kid, scooby!
and you're right, people get old because they stop exercising. i'll never dunk again but i'm in as good of shape as i've ever been for running and that feels really good. if i avoid injury, i think i can keep PR'ing into my 40s. there's nothing stopping you from exercising or even training again but inertia. why not try to join your kid as a triathlete?
and you're right, people get old because they stop exercising. i'll never dunk again but i'm in as good of shape as i've ever been for running and that feels really good. if i avoid injury, i think i can keep PR'ing into my 40s. there's nothing stopping you from exercising or even training again but inertia. why not try to join your kid as a triathlete?
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 09, 2025, 03:02:56 pm »
i carried a water bottle on today's long run, ended up drinking the whole thing (500mL). it's an early version of this, with a simpler strap: https://hydrapak.com/products/skyflask%E2%84%A2-speed-500ml. i like the soft-plus-strap combo, the thing shrinks down as i drink and it's easy to maneuver around if i'm trying to tear open a gel.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 09, 2025, 12:47:50 pm »
- run 1:42:42, 17.45 km
middle ~8 km on trail, including some rooty/rocky sections. legs a bit tired for the final couple km. tried out a few different gels, liked all fine except the hammer raspberry. blech. funnily enough, that was the only one that didn't make me burp a minute or two after having it. but no actual GI discomfort, good sign.
total mileage this week: 56.89 km (35.34 miles), 5:12 total time on feet. plan is to build toward 80+ km per week and/or 9 hours time on feet over the coming months, and then hopefully be able to maintain that going into the fall. if i'm able to do that and stay healthy i'll sign up for another half in septemberish. staying healthy will be goal number one.
i've signed up for two ultras, the first of which will basically be a dry run for the second: the patapsco valley 50k in late october and the JFK 50-miler in late november. JFK is the oldest continuously run ultra in the US, so that's neat.
middle ~8 km on trail, including some rooty/rocky sections. legs a bit tired for the final couple km. tried out a few different gels, liked all fine except the hammer raspberry. blech. funnily enough, that was the only one that didn't make me burp a minute or two after having it. but no actual GI discomfort, good sign.
total mileage this week: 56.89 km (35.34 miles), 5:12 total time on feet. plan is to build toward 80+ km per week and/or 9 hours time on feet over the coming months, and then hopefully be able to maintain that going into the fall. if i'm able to do that and stay healthy i'll sign up for another half in septemberish. staying healthy will be goal number one.
i've signed up for two ultras, the first of which will basically be a dry run for the second: the patapsco valley 50k in late october and the JFK 50-miler in late november. JFK is the oldest continuously run ultra in the US, so that's neat.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 09, 2025, 08:34:30 am »
yesterday
- treadmill 5k
-- warm up
-- 5k in 19:27 (i.e., treadmill set at 9.5 mph)
-- cool down
- climb x 30 mins
extremely happy and surprised with the 5k. going in my plan was to try to make it to two miles and then see if i was in good enough shape to hold on for the full distance. as it happened, HR never went above 170 and it felt below lactate threshold the whole time. i could have kept going. caveats apply for treadmill and also my fancy new shoes (sprang for a pair of asics metaspeed edge), but still. i was hoping to be able to run sub-20 and i cruised to it. confident i could run a sub-20 5k outside, although it might hurt more.
this means i need to adjust workout paces down
ETA: steve magness now has a mirror on the floor with the stickers still on it, a small low shelf/clothing rail, and a round orange thing of indeterminate size and purpose behind him. the mystery continues.
- treadmill 5k
-- warm up
-- 5k in 19:27 (i.e., treadmill set at 9.5 mph)
-- cool down
- climb x 30 mins
extremely happy and surprised with the 5k. going in my plan was to try to make it to two miles and then see if i was in good enough shape to hold on for the full distance. as it happened, HR never went above 170 and it felt below lactate threshold the whole time. i could have kept going. caveats apply for treadmill and also my fancy new shoes (sprang for a pair of asics metaspeed edge), but still. i was hoping to be able to run sub-20 and i cruised to it. confident i could run a sub-20 5k outside, although it might hurt more.
this means i need to adjust workout paces down
ETA: steve magness now has a mirror on the floor with the stickers still on it, a small low shelf/clothing rail, and a round orange thing of indeterminate size and purpose behind him. the mystery continues.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 07, 2025, 08:13:18 am »
- run 51:44, 9.09 km
just above freezing, sun coming up, nice morning for a run.
just above freezing, sun coming up, nice morning for a run.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 05, 2025, 07:44:13 am »
it was dragging a little yesterday. back to normal today. how's the homestead?
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 05, 2025, 07:42:58 am »
- track workout
-- warm up
-- 7 x 4 min @ sub-10k pace (4:06, 4:05, 4:05, 4:06, 4:04, 4:00, 3:53), 2 min jogging rest
-- cool down
felt good, goal was to have negative splits and i achieved that. thinking about doing a parkrun on saturday.
-- warm up
-- 7 x 4 min @ sub-10k pace (4:06, 4:05, 4:05, 4:06, 4:04, 4:00, 3:53), 2 min jogging rest
-- cool down
felt good, goal was to have negative splits and i achieved that. thinking about doing a parkrun on saturday.