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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 17, 2025, 03:40:21 pm »
got results back from the sweat test. levelen has a pretty good reputation, from what i've read, but still taking these results with a grain of salt (no pun intended) because it's just a single test taken in a non-clinical setting.

  • i lost about 1.2L of sweat during the run, which is in line with what i already knew from previous weight tests. the recommendation to drink 26-30 oz of water per hour (770-890 mL) is also in line with what i'd already learned. turns out i'm in the 45th percentile for sweat rate, or what they call the "moderate" range. i'm not surprised to be in the fat part of the bell curve, but i am a little surprised to be below average. the more you know.
  • i lost 1568mg or about 3/4 tsp of salt (NaCl) during the run, which is in the 61st percentile, or "significant" range, per levelen. the report recommends including some carbs along with salt in exercise drink because your body doesn't absorb the salt as efficiently without the presence of carbs. that is interesting, hadn't read that before.
  • of course, levelen is a supplement company, so the report comes with recommendations for how to use their products to best replace what i'm losing. fortunately, it's not hard to extrapolate to a recipe i can make at home.


2
800m+ Running and/or Conditioning / Re: DISTANCE RUNNING INDEX
« on: July 17, 2025, 03:18:59 pm »
https://www.outsideonline.com/health/nutrition/takes-to-run-and-recover-100-miles

https://pubmed.ncbi.nlm.nih.gov/40239961/

Quote
High total energy expenditure (TEE) and rate of water turnover (rH2O) using doubly labeled water (2H218O) have been reported during single-stage and multistage ultraendurance events. At the 161-km distance, less is known about the interaction of TEE, rH2O, and ad libitum energy/fluid intake. This is especially true during the postrace recovery window.

Purpose: To measure TEE, rH2O, and ad libitum energy/fluid intake during a 161-km ultramarathon while extending the TEE and rH2O measurement window to a 7-day postrace period.

Methods: Doubly labeled water was used to monitor TEE and rH2O in 2 male ultrarunners (R1, R2) during a 161-km ultramarathon. Self-reported energy/fluid intake was recorded at crew-accessible aid stations.

Results: Both runners completed the race in 32.8 hours, and TEE over this period was 65.8 MJ (6.5 × basal metabolic rate [BMR], 15,723 kcal, 11,225 kcal·24 h-1) in R1 and 66.5 MJ (7.4 ×BMR, 15,888 kcal, 11,293 kcal·24 h-1) in R2. Race energy intake for both runners approximated 50% of TEE, with reported fluid consumption of 21.8 L and 15.7 L for R1 and R2, respectively. rH2O during the race was 14.6 L in R1 and 15.5 L in R2. During the 7-day postrace period, total TEE and rH2O were 94.7 MJ (1.9 ×BMR, 22,634 kcal, 3245 kcal·d-1) and 41.8 L for R1 and 80.0 MJ (1.8 ×BMR, 19,116 kcal, 2721 kcal·d-1) and 24.0 L for R2, respectively.

Conclusion: These data illustrate the expected nutrient and fluid budgets for ultramarathons and describe the challenge of restoring acute negative energy balance following these events.

3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 17, 2025, 08:18:58 am »
- run 1:11:48, 12.36 km
T+DI 160, there was steam rising off the trees in the park. HR average 125. one thing that helps about the hard days being actually hard is that it's easier to keep it easy on easy days. body's just tired.

next week will deload.

4
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 16, 2025, 07:44:32 am »
- track intervals
-- warm up
-- 1+2+3+4 mins @ ~5k pace, 1 min rest between reps
-- 1200m @ "faster" pace
-- 1+2+3+4 mins @ ~5k pace, 1 min rest between reps
-- cool down

T+DI 152. messed up the pace button on the first set of timed reps but the second set were all between 3:54-3:59, which i'm happy with given the humidity. did the 1200 in 4:26, which is ~5:48 mile pace. subjectively this was a hard workout but not a killer.

ETA: also, bit of DOMS today. not bad, though.

5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 15, 2025, 07:18:32 am »
- run 58:11, 10.08 km
legs not sore but felt pretty dead. T+DI 151; cooler but dew point still 73. HR average 129. successfully kept it easy.

6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 14, 2025, 05:26:51 pm »
- warm up
-- jump rope
-- joint mobilizations

- strength
-- 2 x [3-way calf raise x 10 + tib raise x 15]
-- 2 x [sideways band walk x 60s + standing clam x 10/leg]
-- 2 x [heel floating BSS x 30s + med ball ham curl x 12]
-- depth drop x 5,5

- squat 185 x 5,5

- RDL 185 x 5,5

- dip x 10+3+3+3

- climb x 45 mins

felt pretty good. i really need to be better about mobility/soft tissue work.

7
800m+ Running and/or Conditioning / Re: DISTANCE RUNNING INDEX
« on: July 14, 2025, 01:32:29 pm »
rather than make a new thread, i'm just going to start aggregating some stuff i want to refer back to in here.

"A Paradigm Shift in Understanding Overuse Running-Related Injuries: Findings From the Garmin-RUNSAFE Study Point to a Sudden Not Gradual Onset." https://www.ucviden.dk/da/publications/a-paradigm-shift-in-understanding-overuse-running-related-injurie

Quote
OBJECTIVE: To investigate the proportion of running-related injuries that can be classified as (i) being based on overload with an acute mechanism with a sudden onset, (ii) being overuse in the sense they are based on a repetitive mechanism with a sudden onset; and (iii) being overuse in the sense that runners gradually develop problems that lead to an injury.

DESIGN: Cohort study with an 18-month follow-up.

METHODS: English-speaking runners aged at least 18 years who were tracking running activities were included. Running-related injury during follow-up categorized into three groups: (i) those with overload injury; (ii) those with a running-related problem 7 to 28 days prior to reporting a running-related injury and (iii) those sustaining a running-related injury without any preceding problems.

RESULTS: Overload injury accounted for 467 of 1,666 injuries (28%), while 1,199 injuries were overuse (72%). Among overuse injuries, the proportion of runners having a problem prior to injury occurrence was 6.9% [9.4%; 13.0%] 28 days prior to injury.

CONCLUSION: Most of the overuse injuries occurring in adult runners may be classified as sudden repetitive overuse injuries rather than injuries that are based on a gradual onset.

8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 13, 2025, 12:27:15 pm »
the vibes were great, very supportive. big spread of ages (the youngest was a 9 year old who set the maryland state age group record in the squat and bench and qualified for junior nationals, very cute/cool; oldest were in their 60s), about 60/40 men/women. there was a mother/daughter duo competing in their first meet together, both really strong. queer friendly. nobody being a gatekeeping dick as far as i could tell. no grime to speak of, although the gym didn't have a/c so it was a little warm.

- run 2:25:28, 22.00 km
T+DI 166, dew point 76 which is about as high as it's been all year. about 18km of this was on trails. 467m/1532' of elevation gain and equal descent, plus lots of roots and rocks and a bit of mud, so my quads and calves are a bit tired. should stretch later just for the relaxation of it. HR averaged 144. this definitely qualifies as a hard workout. pace chart looks insane, lol. like an earthquake on the seismometer.

average pace was 6:37, which confirms that my watch was out to lunch yesterday, there's no way i was slower yesterday than today. conditions added probably ~15 minutes to my total time, per that chart joe and i were discussing recently. mid-run i started fantasizing about running in the snow. it was hot.

ETA: extrapolating to the distance of the 50k race course loop i'll be doing in october, this route is pretty much dead-on in terms of elevation gain. that's interesting. assuming decent conditions and that i'm able to keep building fitness (i.e., not get hurt), that means sub-5 hour is not unrealistic.

9
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 12, 2025, 02:51:18 pm »
- run 57:06, ??km
ran on a trail in some pretty dense woods near where my wife had her first power lifting competition today*. watch seemed to have gotten confused about distance, told me i covered just over 8 km, which would mean a ~7:00/km pace. i was running relaxed and easy but i know how fast i was going. i never, ever run that slow. i'd say this was more like 9-9.5 km. but whatever, doesn't matter in the long run.

*she did great, i'm so proud of her! only missed one lift (her second bench) and she felt really good during and after. top lifts were 75kg squat, 47.5 bench, and 90 DL for a 212.5 total at 58kg bw.

10
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 11, 2025, 07:46:49 am »
makes sense. don't discount the benefits of acute relief, though!

11
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 11, 2025, 07:34:59 am »
- run 54:17, 9.17 km
little niggle in left hamstring, medial side down by the knee. appeared yesterday. kept this very light and easy, felt ok. T+DI 154.

12
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 10, 2025, 06:44:21 am »
Quote from: Joe on July 08, 2025, 03:56:58 pm
Quote from: LBSS on July 08, 2025, 09:08:05 am
go to PT?

maybe if i'm not seeing any improvement after another week of activity modification. i have never had particularly productive experiences with PTs, despite having seen 4 or 5 highly recommended people in my time training. like what are they gonna say "it's probably this, run less, strengthen your foot and ankle" cool thanks i worked that out already.

i guess if you've only had bad experiences, makes sense you wouldn't want to try again. i've definitely had that kind of PT, but i've had some good ones, too. helping identify root causes i wouldn't have thought of, for example. dry needling or other kinds of manual therapy. there must be some good PTs over there.

13
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 10, 2025, 06:18:37 am »
yesterday

- track intervals
-- warm up
-- 3 x [300,500,800] w/1 min walk after short reps, 2-3 min after the 800s
-- bonus 300
-- cool down
ran the 300s in 1:02, 1:01, 1:02, 0:58. 500s in 1:49, 1:46, 1:50. 800s in 3:06, 3:03, 2:57. T+DI 152.

14
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 08, 2025, 09:08:05 am »
go to PT?

15
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 08, 2025, 07:52:26 am »
- 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.

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