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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 08:59:55 am »
26-04-26

Run -- 13.56k, 1:17:30

Notes

Kept it a little shorter just to play it safe, but actually felt pretty good, could easily have been my normal run length I think. Legs and body definitely tired upon waking up and starting to move aroudn, but once I got out the door it was all A-OK (evinced by pace/hr, esp as i did this run around noon so it was 'hot' for me)

83k, 7h16m. 3k further but 20 mins less time on feet than previous biggest week. Will aim for closer to get 7.5 hours on feet this week, plus another 20k session on the Saturday, so should be 85k+. Then week after probably just a normal NSW week to begin the taper. Hype hype.

Bit of knee twinge in am but not while running. Keeping an eye on that.

also, wow wtf that london marathon, might have to get me a pair of these: https://news.adidas.com/running/adidas-unveils-its-first-sub-100-gram-supershoe--the-adizero-adios-pro-evo-3/s/ded7b6a2-952a-4246-b675-4129f78787c4
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 25, 2026, 07:26:20 am »
25-04-26

AM:

Run
- w/u
- 16k @ 97% HM [4:15 average]
- c/d

21.19k, 1:38:14

PM:

Lift
RDL, Calves, Rev Nord, some KB stuff, chins, dips, curls, laterals
foam rolling (!!)

Notes

Well well well. That felt _great_. Didn't even touch 170 HR until KM 12, and only average 170 for 2 KM (final 2 were both 169) and max HR was 174 (and I'm fairly certain at this point that LTHR is 175-177, based on 5k, 10k, and HM data). Set a 10 mile PB (1:08:36, vs 1;08:45 that I ran in the half 6 months ago), and RPE was very moderate -- maybe lower than last Saturday's big workout!? Avg temp was 16 C during this run, too, so warmest run I've dealt with. All signs are looking positive!

Took 70g carbs during this run (40g via gel, 30g via my water).

Read a useful John Davis article last night (https://runningwritings.com/2025/07/sub-70-half-marathon-training.html), so took inspiration from there for this workout. I guess next Saturday I'll do something like the "5 × (3 km at 100% HMP, 1 km at 85–90% HMP)" workout that he describes, though maybe not quite as intense as that. Will see how I feel.

Tomorrow's run probably won't be a full LR, though we'll see how the legs feel.

ETA: left calf felt pretty stiff so managed to motivate self to get up and do some lifting. decided even to foam roll a bit. felt a lot better after! and tbh wasn't feeling that bad before -- agai, much better than I felt after last week's workout
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 24, 2026, 01:21:00 pm »
24-04-26

Run -- 10.21k, 56:11

Notes

!!! 5:30 pace, 130 avg HR, like a full 30s/km faster than usual. No GPS fuckery as far as I can tell either, and this is while carrying about as much fatigue as I ever have. The fitness might truly, finally be coming all in one go? will see how this weekend goes, too

i have been making an effort this week to get in more carbs/food in general which could be a factor, plus some life stress has been alleviating itself, and also now just under 2 weeks since the 10k, so gains from that manifesting?

trying to decide what tomorrow's big workout should be, will peruse the john davis book, i guess.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 24, 2026, 08:21:37 am »
- run 55:18, 10.00 km w/ 4 x 20s strides + 1 x 20s strides
the last stride rep was to beat a red light at the most annoying road crossing on this route. fairly steep downhill on that one. time to pack and then hit the road.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Dreyth on April 23, 2026, 05:01:53 pm »
Quote from: LBSS on April 22, 2026, 07:35:30 am
that is weird, man! have you seen a doctor? you were quite strong back in the day, could be all kinds of physiological reasons for a long-term limitation like that. anemia, low testosterone, maybe hypothyroidism?

Probably low test. I should get it tested as well as my thyroid, good idea. Changed up my diet recently and getting more sunlight. Lots of healthy fats like olive oil, good quality raw milk and fresh cream, lamb meat/fat. Watermelon and sunflower seeds. Seems to be helping for now, making steady progress and feeling excited to lift in the manner where you know you will be stronger than last workout
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 23, 2026, 01:21:11 pm »
23-04-26

Run
- w/u
- 5 x 6' (1') [4:09 average]
- c/d

11.64k, 56:44

Notes

so-so workout, but knee feeling basically fine today at least
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 23, 2026, 08:08:04 am »
- run 1:03:50, 11.56 km
weird twinge of pain in my left ankle about 7.5 km. went away in a couple of minutes but still, notable. legs felt okay, neither good nor bad.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 22, 2026, 01:26:32 pm »
22-04-26

Run -- 7.17k, 42:43

Notes

Hmm, bit of knee pain and kind of felt like I was running on a stiff left leg for first 5 mins or so, but was then fine. Still, cut it short. Ugh.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on April 22, 2026, 07:35:30 am »
that is weird, man! have you seen a doctor? you were quite strong back in the day, could be all kinds of physiological reasons for a long-term limitation like that. anemia, low testosterone, maybe hypothyroidism?
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 22, 2026, 07:31:28 am »
- supportive speed
-- warm up
-- 6 x [4 min @ 104-107% MP, 2 min jog]
-- cool down
reps in 4:06, 4:05, 4:03, 4:02, 4:01, so actually like 106-108%, but RPE was 6 so right on target. HR peaked at 161, and that only right at the end of the final rep.

tib anteriors felt a bit heavy during warm up but the feeling went away and my legs feel great now. last workout before the race, rest of this week will be easy or easy+strides. i think i will run on saturday morning, very short with a few strides. see how that does. getting excited, the rest of the track group all wished me luck and that felt surprisingly nice. been running with them for almost a year and a half now, which has been the single most important factor in turning me into a consistent runner.
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