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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 07:39:05 am »
- progression run
-- warm up
-- 4:56 > 45 > 36 > 23 > 14 > 03
-- cool down
calf felt great, rejoice! weather tropical: i don't usually post relative humidity but it's 97% right now and not raining. dew point 70. not too warm, though, 70/21. knock ~5s off each km to get to "ideal temperature" pace equivalent.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 26, 2026, 03:35:52 pm »
26-05-26

Run
- w/u
- 5 x 6' (1') [4:05 average]
- c/d

11.85k, 1:00:15

Lift
RDL (130), Speed-skater lunge (62.5), Chins, Dips, Curls, Laterals, Flyes

Notes

Speed-skater lunges to get some more glute stuff + abductors/lateral movement in. realised if i put on the weighted vest getting a reasonable load there is doable. Just 1 set on the lower body stuff and well short of failure.

took a full rest day yestereday, had a big nap, no running for first in ages. was definitely the right move, felt back to 100% today, great workout etc etc. got too rigid with the keeping up the streak -- no rush here! will still end up getting ~70-755k on the week and plenty of stimulus.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 26, 2026, 10:03:46 am »
Gym work 80

Dumbbell BSS:

40x10 (20 kg dumbbells)
40x10

Landmine one arm push press:

15+barx10
20+barx10

Landmine single leg deadlift:

20+barx10
30+barx10

Triceps pulldowns:

15x10
25x10
35x8

Single leg leg curls:

40x10
40x10

Rating: Very good, but very hot in the gym
Bodyweight: 89.1 kg (+0.1 kg)

Comments: Everything went well, but the BSSs were too light, I could barely feel the load with 20 kg dumbbells.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 26, 2026, 07:18:27 am »
could not fall asleep last night, kept having to get up to pee and was just wakeful for a long time. sucked. ended up oversleeping my alarm this morning and will probably just skip another day of running. might not be a bad thing for the calf.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 25, 2026, 06:46:14 pm »
no run today. did some hops and leg felt fine but just erring on the side of caution. will see how it goes tomorrow morning. my SI joint was hurting a little last night and this morning.

- warm up

- squat 50 kg x 8

- calf raise 50 kg x 15

- RDL 50 kg x 10

- SL calf raise +10 kg x 10/side

- plate OH tricep extensions 10 kg x 10
didn't like these

- push up x 12

- plate row 15 kg x 10/side
pinch grip made it a little harder. need to be careful not to hurt my elbow.

- woodchopper 15 kg x 10/side
gotta be careful with these as well

calves doing that post-race gentle twitchy thing. also, i am a moron, our new weights are in kg, not lbs. previous post corrected.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 24, 2026, 01:49:26 pm »
- run-->run/walk x 1:16:46, 13.01 km
calf started to feel a little tight about 5-6 km in. at ~7 km i stopped to stretch and then switched to 4 mins jog, 1 min walk the rest of the way, pausing a few other times to stretch it out. didn't hurt but was clearly tightening up. frustrating but hopefully by backing off during the run i've avoided the need for more layoff. will see how it feels tomorrow morning and make a game-time decision about rest.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 24, 2026, 06:52:38 am »
24-05-26

Run -- 12.21k, 1:17:18

Notes

still somewhat plodding, but feeling better day by day. started run in 22C and finished in 26C. phwew.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 23, 2026, 04:07:42 pm »
23-05-26

Run
- w/u
- 7 x 3' (1') [first six ~4:20, last one 4:03]
- c/d [with one random long hill rep, ~45s, up a 3.5% gradient 250m hill, 3:20 pace]

10.86k, 1:00:19

Notes

busy day so had to do this first thing in the am. so much prefer running after eating and digesting etc, but first thing am runs are probably going to be sensible even on weekends if it's going to be 30c regularly now. bleh.

kept it low effort for first few reps. still tired 'muscularly', but pushed it to normal subt for the last rep. HR was fine 160 avg, up to 169, but felt tough. then tried out a rep up the only meaningful hill on my normal route. maybe not steep enough for how short it is, so probably the bridge is the best option

will see what legs have for a long run tmrw

also wonder if i low iron? had attributed the damaged toenails to poor toebox + running volume, but got one on a fingernail today. maybe coincidence but i'll probably get some bloods done just in case.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 23, 2026, 01:48:16 pm »
signed up for a 10k on august 29th that's on the runway of dulles airport. they shut it down just for the race. seemed too cool an opportunity to pass up and the timing is good plan-wise. i think my mom will do the 5k, so that should be fun. i'll have to run the rest of the rx'd miles that day somewhere else but that's fine.

will probably also sign signed up for the DC Half, which i did a few years ago with my wife. it didn't go that well, so could be an opportunity for redemption. john suggested that week 10 (of 18) is the best week of the wind plan to do a half (12 and 14 also work well, but the races around me those weeks aren't as appealing for various reasons) and that's when this one is. it's likely to be warm in mid-september but still it's good to just get race practice.

ETA: i may be a bit optimistic about how much training i'm actually going to be able to do with a newborn but i'd rather be that way than the alternative.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 22, 2026, 01:17:03 pm »
22-05-26

Run -- 8.02k, 52:05

Notes

surprisingly sore from lifting yesterday given that I only did 1 set per exercise.

still not back to 100% -- following reverse taper from NSM, so we'll see how tomorrow goes (book says just do normal saturday workout!)

heat finally arrived -- highs ranging from 26 to 31 C over the coming week and i'll be doing my am runs in the high teens at least. i normally don't (noticably) sweat on easy runs, but i did today! glad it's arriving now and not last week.

bakken book getting me hyped to include some 'X sessions' on saturdays more regularly. will hit a hill sesh next week if all goes well!
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