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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 03:54:27 am »16-05-26
Run -- 5.05k, 32:18
Run -- 5.05k, 32:18
Recent Posts
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 15, 2026, 04:05:37 pm »15-05-26
Run -- 5.7k, 36:23
Notes
Avg HR 119, properly just shuffling about just to have got some movement in. Much the same tomorrow. Legs aren't feeling great but I never get any pop in a taper, I just feel weird until I'm actually racing. Probably a sign I'm not doing something right 'for me', but will leave figuring that out for another day. Can tell the taper (+ getting a bit more sleep) is having some effect as RHR is like 10 lower than it's been, haha.
Have cut fibre out out diet from now until race and hitting up the carbs. Probably overkill for a half but it's fun so may as well.
looking like ~11C & <10% chance of rain. fingers crossed that holds up since that's pretty ideal!
hah yeah, that's pretty much my plan, esp since i'm unlikely to sleep well the night of anyway! move in the right direction and follow the big crowd. means i'll be mixing and downing my bicarb en-route, lmao.
my conclusion is that the race guide and associated site were very much llm rather than human driven this year -- quite a few indications of this. fkn depressing.
Run -- 5.7k, 36:23
Notes
Avg HR 119, properly just shuffling about just to have got some movement in. Much the same tomorrow. Legs aren't feeling great but I never get any pop in a taper, I just feel weird until I'm actually racing. Probably a sign I'm not doing something right 'for me', but will leave figuring that out for another day. Can tell the taper (+ getting a bit more sleep) is having some effect as RHR is like 10 lower than it's been, haha.
Have cut fibre out out diet from now until race and hitting up the carbs. Probably overkill for a half but it's fun so may as well.
looking like ~11C & <10% chance of rain. fingers crossed that holds up since that's pretty ideal!
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
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!
hah yeah, that's pretty much my plan, esp since i'm unlikely to sleep well the night of anyway! move in the right direction and follow the big crowd. means i'll be mixing and downing my bicarb en-route, lmao.
my conclusion is that the race guide and associated site were very much llm rather than human driven this year -- quite a few indications of this. fkn depressing.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on May 15, 2026, 09:46:56 am »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
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!
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 15, 2026, 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!
good luck this weekend!
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on May 14, 2026, 03:36:39 pm »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/
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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
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
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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.
- 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.
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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
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
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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!
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!
10
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.
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.