Recent Posts

Pages: [1] 2 3 ... 10
1
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on Today at 09:46:56 am »
Quote from: Joe on May 13, 2026, 03:55:46 pm
logistics for sunday are stressing me out, the race guide is super unhelpful so it's like pretty unclear how getting in/out of the race works...like it's a place i run by regularly but they've made it so confusing  :uhhhfacepalm:

just get there earlier than you think you need to. it can't possibly be so confusing that it takes an hour to figure out. and make sure to find the bathroom with more than enough time before the start!
2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 09:45:42 am »
thanks, appreciate the link. looks like they agree pretty much with the one i found, which is reassuring.

good luck this weekend!
3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on May 14, 2026, 03:36:39 pm »
Quote from: LBSS on May 14, 2026, 07:42:18 am
typical advice is to wait at least a week after calf strain to return to running. but it's also not to rest more than you have to because deconditioning makes everything worse. yesterday was able to walk and do 10 SL hops without pain, following the protocol from this article: https://www.physio-network.com/blog/calf-strain-rehab/. so i decided to get back out this morning.

- 34:30 x [easy x 60s, walk x 60s]

no pain! barest hint of tightness here and there but i think i'm on track. will build up cautiously over the next couple of weeks. plan is to get back to 6+ hours of running per week at easy pace before adding intensity, and then introducing SubT workouts.

glad to hear today's run was pain-free! hope to see you fully back soon

seems like you already have a plan, but my go-to for rehab stuff is E3, so in case you've not come across this: https://e3rehab.com/calf-muscle-strain-injury/
4
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 14, 2026, 01:35:20 pm »
14-05-26

Run
-- w/u
-- 6 x 3' (1') [first four ~4:18, last two ~4:08]
-- c/d

8.26k, 42:52

Notes

didn't feel great, but #trustthetaper
5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 14, 2026, 07:42:18 am »
typical advice is to wait at least a week after calf strain to return to running. but it's also not to rest more than you have to because deconditioning makes everything worse. yesterday was able to walk and do 10 SL hops without pain, following the protocol from this article: https://www.physio-network.com/blog/calf-strain-rehab/. so i decided to get back out this morning.

- 34:30 x [easy x 60s, walk x 60s]

no pain! barest hint of tightness here and there but i think i'm on track. will build up cautiously over the next couple of weeks. plan is to get back to 6+ hours of running per week at easy pace before adding intensity, and then introducing SubT workouts.
6
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 13, 2026, 03:55:46 pm »
13-05-26

Run -- 7.81k, 46:04

Notes

logistics for sunday are stressing me out, the race guide is super unhelpful so it's like pretty unclear how getting in/out of the race works...like it's a place i run by regularly but they've made it so confusing  :uhhhfacepalm:
7
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 12, 2026, 03:55:42 pm »
12-05-26

Run -- 10.31k, 1:01:21

Lift -- Chins, Dips, RDLs, Reverse Nordic, Curls, Laterals

Notes

Enjoying running so much that I'm finding it hard to commit properly to the taper, haha. Think going for the bigger steady run tomorrow will work out good for me, since I got my fix of effortful running (more than I would have done if I'd done my Tuesday sesh) but it's shifted early in the week.

Plan is ~55 mins tmrw (so basically normal), then similar on Thurs, but with just 5-6x3' reps, then 45 fri, 35 sat.

looking like it should be pretty cool weather rest of the week -- most of the time low teens in the AM, but spotted rain throughout. Fingers crossed it stays cool but we get a nice dry window Sunday since that would look pretty ideal!
8
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 11, 2026, 01:23:04 pm »
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.
9
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 11, 2026, 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.
10
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 11, 2026, 06:52:06 am »
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.
Pages: [1] 2 3 ... 10