Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - LBSS

Pages: [1] 2 3 ... 674
1
go to PT?

2
- run 1:32:28, 14.72km
ran with a guy who's fitter than me, training for never summer 60k in a few weeks. he knows the trails near us better than i do so i just followed him. told me he was shooting for 8 miles but we ended up doing 9, oops! T+DI 160 and 313m/1027' of elevation gain = slow pace and HR average 142. not too high, that's still zone 2 per coros. it was fun, i'll run with him again. will help me get to know the trails and break out of my grooved road loops.

never summer is a race i've had an eye on, it looks really beautiful. maybe next year. looking forward to hearing my buddy's report.

3
- strength
-- 2 x [forward/backward toe walk x 1min + forward/backward heel walk x 1min]
-- 2 x [SL standing clam x 12 + SL box squat x 8]
-- 2 x [slow deep BSS x 10 + hip thrust x 10]
-- sciatic nerve flossing 2 x 10
-- push up 2 x 15
-- hollow body hold 3 x 20s
right quad tighter than left, very noticeable on BSS. hurt anterior right knee a little, doing the ones with right foot back.

4
where is the pain in your foot?

5
- run 1:59:06, 19.80 km
T+DI 150, kept it nice and easy, HR average 130. mostly in the shade but high humidity still plenty to deal with. felt pretty good. i drank less than last week, 1.1-1.2L total, but never felt thirsty and stopped to pee three times, which is a bit odd. drank mostly my electrolyte mix, barely touched the spare water bottle.

back up over 60 km and juuuust over six hours running for the week.

6
- run 1:02:46, 10.68 km w/ 4 x 100m strides
T+DI 135, incredible how much difference it makes for dew point to be below 60. HR right back down into the mid-120s. another notable thing is that i wasn't scuffing my heels at all, which is something i noticed myself doing a little bit during the hotter runs.

7
yeah saw that on reddit recently.

- run 57:38, 10.11km
T+DI ~140 but a light breeze made things feel a bit cooler.

8
following the dew point discussion, i saw on reddit today that someone linked to the article where i originally saw T+DI as an index to calibrate training. it's here: https://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html?m=1

9
- track intervals
-- warm up
-- 5 x 5 @10k pace w/2:30 jogging rest (4:08, 4:12, 4:11, 4:09, 4:08)
-- cool down
sore. T+DI 141, quite humid still but not as hot after the thunderstorms yesterday afternoon. per VDOT2 calculator, my 10k pace should be 4:05, but i deliberately ran a bit slower. felt good, not too hard overall or on any of the reps.

10
- run 59:00, 10.00 km
T+DI 160. HR average 131.

ETA: a bit sore from yesterday. good sign, but also man that was not a taxing workout and being sore is a clear indication, as if i needed another one, that i need to be doing strength work consistently. tweaked my right calf just a little on one of the overhanging climbs and it was ever so slightly tight at the beginning of the run, but went away in a few minutes. feels normal otherwise.

11
- warm up
- strength
-- 2 x [lateral toe walk x 1min + decline tib raise x 15]
-- 2 x [banded standing clam x 10 + paused goblet squat +35 x 10]
-- 2 x [KB BSS +35 x 10/leg + KB swing x 10]
-- pogo 2 x 8/leg

- climb x ~45 mins
hands so raw and grip stamina so weak. but did a couple oranges on the overhang, didn't feel terrible overall.

- dips +25 x 5,5

12
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 30, 2025, 09:26:38 am »
you alright?

13
yeah that is an interesting question. it's not like elite ultrarunners are carrying a substantial amount of weight during races, at most a couple kg of fluids and gels. maybe a little bit more if it's high elevation or otherwise has temperature swings or unpredictable weather and you need clothes. but obviously nothing like 35 or 50 pounds. so what's the specificity of rucking, as opposed to just running uphill with whatever kit you'll be racing with? not something i'm likely to introduce into my training, at any rate.

i'll check out the nuckols and svensson articles, thanks. that is quite a lot of hours on the bike. interesting that there's no rollerblading or slide board or anything more specific on that chart. and the nuckols thing reminds me of the point magness made the other day about kipyegon's sub-4 attempt: the gap between her 800 pace and what she'd need to run sub-4 is just too small. until a woman runs like 1:52, sub-4's gonna be out of reach. obviously not physiologically the same thing but similar principle.


- run 1:49:10, 16.34 km + 8:59, 0.95km walk
meant to run 10 miles but took a wrong turn earlyish in the run so stopped there and walked the rest of the way home. about km 3-12 were done on trails, with some quite steep climbs that i walked. T+DI 160, tropical. HR averaged 141 but with big swings given the climbing and descending. total elevation gain 300m.

14
interesting article on caleb wilson's training (he just won western states). https://evokeendurance.com/resources/caleb-olsons-build-to-a-course-record-at-transgrancanaria/

15
- extensive tempo intervals
-- warm up
-- 3 x 10min [4:27, 4:30, 4:33], 1-2min walking rest
-- cool down
too hard, given T+DI 156 (83+73), even resting 2min between the second and third intervals. had to walk for part of the cool down.

Pages: [1] 2 3 ... 674