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11-05-26

Run -- 12.69k, 1:01:13

Notes

fast (sub 16 5k guy) friend in town, so we met up for a run. Slow jogged to the meeting place then we went 4:50>4:30 pace for the remainder. config on intervals says that by HR that was z2 the whole time (140s and 150), and pace has it z2/3. neat. when we met up last year it was like 30s/km slower and i was in the 170s most of the time. training, eh! we also did one rep up a massive hill which did spike me into the 170s, heh, but all good.

this'll replace the tuesday session for the 'quality' early in the week. might add some strides tmrw, too. plenty of time still to get into the fresh zone for sunday.

oh, since i had to travel to the meeting point, i ripped a caffeinated gel. gotta say, that's pretty great. normally weekday morning running feels slow and crap. might try to do that, or some cheaper equivalent, more regularly before weekday sessions going forward. feel like i might be leaving gains on the table by letting quality of workouts sleep due to not being fully awake yet.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on Today at 11:14:38 am »
Plyo 4 (on basketball court):

Dynamic warmup
-------------------
2x30m sprint

3x20 pogos (ankle hops)
3x10m rudiment hops (forward and backward)
3x3 small hurdle hops (each leg)
3x6 small hurdle hops (each leg) - I only had three hurdles but continued my hops after I passed them
some weak jumps at the hoop

Comments:

Felt pretty good, but on camera I look so big and slow. Felt more reactive than it looks on camera. I just am too heavy for reactivity right now and I suck when I jump without the ball.
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left calf still painful this morning. seems i may have strained it. guess ten days of lowered load, followed by a moderate workout during which i strained my achilles, followed by two days of full rest, followed by an all-out 5k was a bad idea. surprise! (although the achilles strain was one the right leg and seems to have completely resolved). also i theragunned my calf a bunch after the race, which isn't something i'd been doing at all; maybe that also irritated it? i was blaming my shoes the other day but really it was probably the violent increase in load.

at any rate, it's clearly not a bad strain: it doesn't limit walking, although it's noticeable, and i can perform SL calf raises and walk around on my toes. but it's uncomfortable during calf raises and on self-massage. after reading around a bit about calf strains i think i should not push it. frustrating, but at least this is happening after my goal race and (touch wood) not that severely.

rehab time. and then, going forward, i really have to stop neglecting strength work.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on May 10, 2026, 01:52:13 pm »
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:

15:40 is quick! the course record for the one i ran yesterday is ~16:20, so definitely got a bit lucky with the field.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 10, 2026, 01:42:53 pm »
- run 1:15:26, 13.65 km
left calf cramping around where gastroc and soleus meet. uncomfortable but not outright painful, hopefully it's just one of those things.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 10, 2026, 08:24:45 am »
10-05-26

Run -- 14.1k, 1:23:42

Notes

Kept it super easy, lower 120s avg HR. Glutes and calves a bit sore.

eta: pretty cool that 71k/6.5 hours _feels_ like an easy week now!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 09, 2026, 03:51:11 pm »
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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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on May 09, 2026, 11:51:33 am »
nice man! PR's for both of us today.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 09, 2026, 11:50:21 am »
- port city moms 5k
-- warm up
-- 5k race in 19:07 (chip), 19:10 (watch).
-- cool down
won the race! i thought this race was tomorrow and am glad i double-checked this morning. :-X RPE 9.5, not quite all out, next time i do a 5k the focus has got to be killing myself for the final km. ran a negative split but km 4 and 5 were the same.

two days off plus a little bit of rehab seems to have fixed my achilles, so that's also good.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 09, 2026, 06:48:55 am »
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
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