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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 23, 2025, 05:46:01 pm »
thanks! hopefully first of multiple this year, barring injury.

- run 1:46:19, 19.05 km
nice run. deliberately a little shorter than last week, since i ran hard yesterday. this route is hilly, for DC: about 215m of ascent and obviously same amount of descent. the patapsco valley 50k is quite a bit hillier, with 564m of ascent for each loop, or almost twice as much per km. definitely need to get some practice on trails like that over the coming months. my "A" race for the year, the JFK 50 mile, is only hilly for the first 15 miles, after that it's very flat.

my current thinking is that after the half on april 26, i'll dial back running volume and do a 5-6-week strength block, focusing on squats, until early june, when i'll start a 24-week build to the JFK 50. planning to follow the basic 50-miler plan from relentless forward commotion. it looks manageable: five days a week of running, including one day of hills or speed (i may just stick with my wednesday morning track work for all of those because i like that group and the regularity of it keeps me honest) and progressively stacking longer runs on the weekends.

2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 22, 2025, 10:23:04 am »
- parkrun
-- warm up
-- race 5k in 19:41 (watch), 19:37 (official)
-- cool down
ran hard - last 800m breaths were one per step - but didn't absolutely kill myself, so i'm pleased with this. pretty sure the watch time ties my all-time PR and official time is certainly an all-time PR. the course is advertised as being flat but it's really slightly downhill on the out and slightly uphill on the back, and there was also a ~10 mph headwind on the way back. so keeping even pace for every km was a win. also, my last run was less than 24 hours ago and i did a hard interval workout on wednesday, so it's not like i was tapering.

per jack daniels' formula, threshold pace is 4:12, interval pace 3:52, rep pace is 3:37. good to have in mind. of course, modern thinking is that sticking to a given pace isn't the best because it doesn't take into account variable conditions, whether internal or external. but i'm so comparatively slow and so very much just muddling along that i think they're probably good enough benchmarks. confirms the shape i thought i was in, as well, which is nice.

later

- climb x ~1 hour
- paused push up x 10,10,10
wife was going to the gym anyway so i tagged along. first time climbing in almost two weeks, it showed a little. felt the muscles in my right middle and ring fingers start to get irritated, called it quits.

3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 21, 2025, 04:32:30 pm »
- run 46:11, 9.07 km, strides x 3 in final ~1.5 km
flawless spring afternoon, mid-50s, sunny, breezy. this is about 5:05 pace, or 40-45s/km faster than i've typically been doing easy runs, but it was relaxed and HR averaged 134. perhaps running in the morning is just harder? i think the very easy approach to easy runs makes sense overall but maybe i'm overdoing it? idk.

4
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: March 20, 2025, 09:31:18 am »
have you seen a PT about the knee? what kind of pain is it? there's probably something you can do for it, even if it's just unilateral work on the healthy leg (there's a lot of evidence for carryover of unilateral work when you're injured).

5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 19, 2025, 07:59:17 am »
- track intervals
-- warm up
-- 2 x [1200,800,600,400,200] @ 5k pace, ~90s rest
-- cool down
nice workout, kept it between 3:51-3:54/km pace except the very first 1200 (3:58) and the final 200, which i did in 35s (2:55) just for fun. that is, hilariously, about the same as super-elite marathon pace.  :wowthatwasnutswtf:

6
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 18, 2025, 11:52:29 am »
Quote from: Joe on March 18, 2025, 08:31:06 am
Quote from: LBSS on March 17, 2025, 08:37:42 am
you should do the race.

This was enough peer pressure to get me to sign up for the June 5k and also an October half.)


lol  :highfive:

7
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 18, 2025, 07:52:02 am »
- run 55:41, 10.00 km
a little chilly, ~35/2 degrees, and breezy. too warm for fleece but i wore it anyway and got sweaty, lol. whoops.

8
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 17, 2025, 08:37:42 am »
you should do the race.

9
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.

10
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.

11
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.

12
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.

13
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.

14
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

15
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 10, 2025, 07:27:36 am »
Quote from: Kingfish on March 10, 2025, 01:33:15 am


* body little off with the time adjustment for spring forward.

death to daylight savings time. standard time forever.

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