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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 05:00:31 pm »
Quote from: LBSS on Today at 07:56:23 am
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.

yeah i followed the reverse taper from the NSM book but think that's too aggressive for me. maybe if i were 10kg lighter and had a couple more years consistent running under my belt, i could recover from a half like that, but not at this point! + a lot of life stress, bad sleep, and a couple days of diarrhoea post race, really just a lot of obvious signs that i should have taken it easier that i ignored. funny how easy it is to get bitten by that same mistake, even after handling it so well all through the actual build! guess that's why people get a coach
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on Today at 10:52:03 am »
Gym work 82

Dumbbell BSS:

65x8 (medium difficulty, 32.5 kg dumbbells, ties all time :personal-record:)
65x8 (medium difficulty, will use bigger dumbbells next time)

Landmine single leg deadlift:

20+barx10
40+barx10 (double arm grip, ties all time :personal-record:)

Landmine one arm push press:

15+barx10
20+barx9

Seated calf raises ++ single leg calf raises:

20x10++10
30x10++10 (20 kg dumbbell)
30x10++10 (20 kg dumbbell)

Triceps pulldowns:

15x10
30x10
40x8
30x8

Rating: Great
Bodyweight: 88.7 kg (+0.3 kg)

Comments: Great workout. Fell asleep at 5 AM, woke up at 12, yet I still felt really strong. I tied my all time :personal-record: in the BSS yet they felt kind of light, like a joke. It was more tiring holding the dumbbells than anything else. Same with the landmine deadlifts - very difficult to hold the bar so I chose to also use the other arm to hold it (although this undermines my balance). Felt super strong.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on Today at 07:56:23 am »
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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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 07:46:28 am »
- 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.

evening

- squat 70 x 5,5

- DL calf raise 70 x 10,10

- RDL 50 x 10, 70 x 10

- BB row 50 x 5,5

- push up x 10

i think this is a good approach, taking things really slowly and easily. haven't had any soreness so far and there's plenty of time to build.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 04:20:48 am »
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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