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Author Topic: warpspeed to the new scenario  (Read 19508472 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #1575 on: May 03, 2026, 08:30:27 am »
+1
03-05-26

Run -- 13.88k, 1:20:47

Notes

Legs felt heavy last night and this AM walking around at home, but basically felt fine on this run, which is nice.

90.5k on the week, 7h58m running, if I'd realised that I'd've extended this run by another 2 mins obviously. Both obviously big 'PRs'. In fact, the only times that run further than the ~76.5k I accumulated up to yesterday were 3 of the last 4 weeks of training. So, yeah, good little block here! Let's hope I recover well and make the best of it. Looks like sirpoc advises  hitting around ~+5 form on race day, the infimum of the fresh zone on intervals. Think that's very attainable with next week being a normal 2xSubT + Saturday Parkrun week, then toning things back in the final week.
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Joe

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Re: warpspeed to the new scenario
« Reply #1576 on: May 04, 2026, 06:36:29 am »
0
04-05-26

Run -- 10.22k, 57:56

Notes

Legs finally sore from Saturday, woof. Despite that, a brisk pace and low HR (126) on this run. Partly fitness, partly that it's a bank holiday so I actually get to sit around, eat breakfast, have my coffee, etc, instead of rolling out the door at 6.45.
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Joe

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Re: warpspeed to the new scenario
« Reply #1577 on: May 05, 2026, 01:18:26 pm »
+1
05-05-26

Run
- w/u
- 3 x 10' (1'30") [4:19, 4:14, 4:13]
- c/d

11.12k, 55:21

Lift
Chins, Dips, curls, laterals

Notes

Legs still pretty sore (esp quads/hip flexors -- like rec fem) and body tired, but good pace! Couldn't get HR up, only started to average in the 160s in the last half of the last rep -- more a sign of fatigue than anything. Still, pretty sure that's the fastest this workout has ever been!
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Joe

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Re: warpspeed to the new scenario
« Reply #1578 on: May 06, 2026, 01:39:26 pm »
0
06-05-26

Run -- 9.8k, 57:47

Notes

easy pace just always sub 6 even on crappy feeling days now, nice. hr 127 too, so all around moving in right direction.
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Joe

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Re: warpspeed to the new scenario
« Reply #1579 on: May 07, 2026, 04:02:19 pm »
0
07-05-26

Run
- w/u
- 3 x 6' (1') [4:08 average]
- long c/d

10.07k, 54:19

Notes

Felt pretty not great, so skipped last two reps. Booked myself a sauna session tomorrow.
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Joe

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Re: warpspeed to the new scenario
« Reply #1580 on: May 08, 2026, 01:18:42 pm »
+1
08-05-26

Run -- 6.63k, 41:16

Notes

Proper plod there, HR average 119, never getting above 130. Calves are feeling pretty tired especially. Think two weeks in the green zone + easy pace getting faster has been a tough combo. Like even if `fitness` is way up, and HR load etc all manageable, sudden increase in easy pace could still take a muscular load.

Went to sauna over lunch break to get some heat acclimation in since it might be getting to around 20 during the back half of my half. 25 mins. HR at the end was higher than my HR on my run this am, lmao. Seen some interesting studies on heat increasing vo2 max, but those tend to have like 3-5 week time course, so I'm not holding out hope. might get a membership, though enjoyed this.

hoping i feel a bit better tmrw for this parkrun.

eta: i could take a proper day off at some point, i guess, but i'm kind of enjoying this streak. 1 day off since mid-feb, and on that day i woke up at 4am to go to the airport, so imo it's really 1 day off since end of jan. run on 122/128 days, with an elliptical session on one of the remaining 6. 3 of the 5 'inactive' days came in january, as well. have built up really nicely and no signs of injury atm!
« Last Edit: May 08, 2026, 01:31:02 pm by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #1581 on: Today at 06:48:55 am »
0
09-05-26

Parkrun 5k -- 18:44  :personal-record: :ibrunning:

Notes

super tired, but slept like crap. was up early enoguh that i decided to just do my full planned pre-hackney routine (bicarb 2 hours before, 100mg caffeine gel 30 mins before). Looks like that paid off. The warm up jog felt crap, HR in 140s for like 6:1x pace. Race started and 3:38-42 Ks were feeling easy. Watch has it at 5.12k (friends who did it also had between 5.05-5.1). Means it's a little tricky to work out splits exactly, but roughly:

3:42, 3:38, 3:36, 3:46, 3:40 + 21s @ 3:10 pace. Matches the feeling, with 4th k being tough but having enough left to  bring it back for the last k and then kick on the final straight.

The weekend before my last half, I ran 19:42 at what was probably a short course and one that iirc is typically rated 'faster' by the parkrun course metrics, which VDOTs to 1:30:29, which is basically exactly what I ran. Today's VDOTs to 1:25:59  :wowthatwasnutswtf: bicard less helpful for a half than a 5k so not sure i'll convert the same, but then my training is a lot more specific to half than 5k, so maybe maybe. Anyway, exciting times!

also glad to finally tick off that old 19:16 PR and by a big margin

eta: pretty sure this also featured mile (5:48) and 1k (3:35) PRs, since the strava best efforts for those look pretty borked
« Last Edit: Today at 06:55:17 am by Joe »
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LBSS

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Re: warpspeed to the new scenario
« Reply #1582 on: Today at 11:51:33 am »
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nice man! PR's for both of us today.
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Muscles are nonsensical they have nothing to do with this bullshit.

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Joe

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Re: warpspeed to the new scenario
« Reply #1583 on: Today at 03:51:11 pm »
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Quote from: LBSS on Today at 11:51:33 am
nice man! PR's for both of us today.

nice! envious of the race win! some weeks my time would have won this parkrun, but today I was like 12th and the winner got round in 15:40  :wowthatwasnutswtf:
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