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i wonder if it's just that racing really fucks you up more than you think/feel, and your body just needs more time to recover before a return to intensity than either of us took. john davis said something along those lines to me, about my calf: basically, that it's possible that my legs were just still beat up from the marathon even if they felt fine.
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- SubT 5 x 6 min
-- warm up
-- intervals @ 4:10, 4:10, 4:11, 4:09, 4:12 w/ 60-90s walking rest
-- cool down
rested until HR got down below 130, time varied between reps. fourth interval was slightly too quick, oops. right calf felt a little tight yesterday but it was fine this morning. added a bit of stretching to my normal pre-run warm up, which felt good. EDIT: back in the gray, let's gooo.
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03-06-26

Cycling -- 55:09, avg HR 116

Notes

slept super well last night, need a streak of those. painful as it is to watch my fitness score gradually drop on intervals.icu, know that it's the right thing to play it slow here. even if i'm only fully back to running by the end of the month, that's still Jul+Aug+most of Sept to get a nice block in for the next half. And I'll still be starting from a higher base than I did for this last one (i.e. worst case fitness score at end of month is ~45 or so, and I started this last block at ~39
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 02, 2026, 03:52:33 pm »
02-06-26

Cycle -- 4 x 8' (1') (just over 1 hour total)

Lift -- OL Calf, chins, dips, laterals, curls
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 02, 2026, 12:25:35 pm »
Plyo 5 (in calisthenics park):

Dynamic warmup
-------------------
2x20 pogos
2x20m rudiment hops (forward and backward)
2x20 single leg bounds (not full bounds but felt great)
2x5 single leg depth drops (medium box, about 45 cm)
2x5 single leg box jumps with single leg stuck landing (medium box, about 45 cm (right leg) and high box, about 60 cm (left leg))
2x5 depth jumps (bilateral, 45 cm box)

2x~50m flying sprint
1x100m run

Bodyweight: 90.1 kg

Comments: Didn't really planned to do plyos but did them anyway. All were pretty good, but I did them in my Pegasus shoes which are soft. The truth is that I am made for soft shoes - I move them best in them and my knees don't get loaded as much. I am trying to be someone I'm not when I force myself to use stiffer shoes. Felt great today. The real limitation is my bodyweight and my neck and thoracic injuries.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 02, 2026, 07:52:54 am »
- run 58:03, 10.47 km
lovely weather continues. i sped up to beat a light about a mile in and right calf cramped very mildly. stopped immediately and stretched it on the curb for about 30s. considered turning around and walking home but decided to test it out and glad i did. felt totally fine the rest of the way. still, just a reminder to be careful. a little quicker today, but HR averaged 122 and peaked at 132 so not from greater effort on my part.

meant to lift last night but wife requested a somewhat involved dish for dinner - nothing fancy, just multi-step - and she's eight months pregnant, exhausted, and stressed out by work. easy call, plus dinner was very tasty if i do say so myself. may lift at the office tomorrow, let's see.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 01, 2026, 03:35:23 pm »
01-06-26

Cycle -- 1:00:31, 111 avg hr
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 01, 2026, 07:49:19 am »
- SubT 3 x 10 min
-- warm up
-- intervals @ avg 4:21, 4:20, 4:21 w/ 90s walking rest
-- cool down
felt good, first full NS workout.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 31, 2026, 12:36:31 pm »
31-05-26

Run -- 12.56k, 1:22:50

Few OL calf raises of a ledge + some stretching

Notes

tendons/achilles/pt whatever it is felt mostly okay here. think i probably do just need to move towards a more stable shoe rotation.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 31, 2026, 07:17:10 am »
yesterday

- run 59:30, 10.44 km

today

- run 1:16:35, 13.76 km
of my two main loops, i run the 10+ km one about 60/40 clockwise/counterclockwise, but for some reason the 13+ km loop is at least 90/10 counterclockwise/clockwise. decided to do it clockwise today and my autopilot malfunctioned as i was heading out the door. turned the wrong way down my street and didn't catch myself until i was around the corner, hence the extra 90m or so.
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