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04-07-26

AM
Run/Walk -- 41:30, about 2:1 walking:running, pretty quick average pace, 4:30-5:00/km, focusing on cues from the session -- knee drive and forward lean kind of tricky to go super slow while emphasising; pretty minimal pain (almost 0), kept reps shorter though, which helps
Lift -- OAC negs, chins, dips, calves

PM
Cycle -- 6 x 6' (1'), 48:15 total
Lift -- RDL, BSS, Rev Nord, curls

Notes

BSS I just cut ROM a little bit to avoid the right hip pain. felt good. good to do one-leg stuff and glute-focussed stuff, esp one where i have room to load up more.

https://www.doctorsofrunning.com/2019/07/running-movement-impairments.html

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ha, i guess i missed that one. or forgot it.

- run 23:49, 5.29 km
T+DI 162. the stiffness was still there but a little lower down today, and more concentrated in a little band around the back of my lower right leg.

afternoon

- warm up

- squat 85 x 5,5

- calf raise 85 x 10,10

- RDL 85 x 8,8
first set felt a little in the low back. corrected second set.

- circuit x 2, no rest between exercise
-- push up x 12
-- row 50 x 8
-- hollow body hold x 30s
did superman x 30s on the first circuit but back was feeling a little delicate with the RDL goof so i skipped it the second round.
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Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« Last post by LBSS on Today at 06:21:37 am »
my little brother was alive, and younger than the age at which he died (26). we were in ann arbor, walking around with the rest of my nuclear family, and i was talking about ice cream. he started ranting about how sugar isn't just bad for you in the ways you think, it also puts stress on your gall system - indicating a spot on his neck where this sugar-affected organ supposedly was. it was uncomfortable.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 03, 2026, 04:15:52 pm »
03-07-26

Cycle -- 45 mins, 120 bpm

Notes

cut short to make time for PT this am. Was decent, got a pretty thorough work up and investigation. Likely bilateral achiles tendinopathy + right side plantar fasciitis. so basically what i thought, tho achilles rather than ptt (bamboozled by the foot pain). prescription also basically what i thought (load management, calf raises, one leg balance stuff, etc). useful to be told these things by a professional, at least. follow up in 4-6 weeks with potential for imaging if no substantial progress.

of interest to me was the gait analysis. not normally a big believer in this, but he identified (a) that i overstride, (b) that i have very minimal knee drive, even at higher speeds, and (c) a lot of vertical oscillation. interesting! not really sure what to do about any of that. (b) i wonder if it is due to doing so much easy running very slowly and shuffling along, lol.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on July 03, 2026, 04:10:13 pm »
- run 1:01:31, 10.47 km
T+DI 162 at 7:30 AM and it's headed up from here :o

joe did you see magness's new video? good thoughts on heat and humidity training. splitting up long runs to avoid overheating, being flexible with workouts to accommodate more breaks, ignoring the watch, etc. a lot of it aligns with advice john davis gave me the last time we talked, reflecting on the strong run that i bonked on a few weeks before my marathon.

i did, yeah! seems pretty similar the one of these he did last year, haha.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 03, 2026, 07:35:22 am »
- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:18-23 w/ 60s+ rest
-- cool down
T+DI 160, successfully followed magness's advice and ignored my watch. after the 7th rep i started taking about 20-25s extra of rest to get my HR down into the 120s. the track was locked and i decided to just do these around the school block, so they're not flat. not sure still exactly what these 3 min reps are supposed to feel like but overall the RPE was like a 6.5-7, which seems good under these conditions. pleased to have just made it through all ten reps and gotten my HR up.

right lower leg a bit stiff to start out, wrapping around from the middle part of the soleus to the tib anterior and including my foot. went away as the workout went on but kind of odd.

they canceled my hometown's fourth of july parade tomorrow because it's gonna be too hot. yesterday broke the daily temp record (102/38.9) and we're headed that direction again today and maybe tomorrow. the overnight low was also the highest low ever recorded for this date.  :uhcomeon:
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 02, 2026, 03:51:32 pm »
02-07-26

Cycle -- 5 x 6' (1') + a 1 minute sprint
Lift -- chins, dips, curls, laterals

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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 02, 2026, 07:55:46 am »
- run 1:01:31, 10.47 km
T+DI 162 at 7:30 AM and it's headed up from here :o

joe did you see magness's new video? good thoughts on heat and humidity training. splitting up long runs to avoid overheating, being flexible with workouts to accommodate more breaks, ignoring the watch, etc. a lot of it aligns with advice john davis gave me the last time we talked, reflecting on the strong run that i bonked on a few weeks before my marathon.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 01, 2026, 04:04:46 pm »
01-07-26

Run/walk - 5.67k, 39:14 [~4:1 run:walk ratio by time]
Cycle - 23:03, 125 hr

Notes

getting a bit frustrated, booked a pt appointment
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on July 01, 2026, 11:04:39 am »
Workout 86, Plyo A:

Dynamic warmup (not much)
Pogos: 2x20
Rudiment hops: 20m forward, 20 backward (each leg)
40 cm box single leg box jumps alternated with single leg depth drops: 3+3, 3+3, 3+3 (used 60 cm box for the last set on the left leg box jumps)
20 cm box single leg depth jumps: 3, 3
40 cm box bilateral depth jumps: 3, 3, 3

Bodyweight: 88.6 kg in the morning
Comments: Felt great. Soreness all over my legs (especially the quads) from Monday's strength workout but the ground contacts were short and the jumps were pretty high, so not much to complain about. Incredibly, I found out that my right leg can absorb depth drops really well, and even the depth jumps were good. Really surprising.
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