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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Dreyth on Today at 10:21:29 am »i actually thought about adding some light jump drills
No freakin way
Is this for real
Recent Posts
No freakin way
Is this for real
2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 09:02:23 am »- run 1:41:13, 17.84 km
T+DI 155 but this felt really good. allowed myself to focus on feel and breathing and not worry about HR drift. still ended up averaging 129 bpm but maintained pace better overall and was faster than i'd have been if constantly checking the watch. hamstrings a wee bit sore from the RDLs yesterday. no stiffness or discomfort in lower leg, yay.
T+DI 155 but this felt really good. allowed myself to focus on feel and breathing and not worry about HR drift. still ended up averaging 129 bpm but maintained pace better overall and was faster than i'd have been if constantly checking the watch. hamstrings a wee bit sore from the RDLs yesterday. no stiffness or discomfort in lower leg, yay.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 08:36:31 am »05-07-26
Cycle -- 1:10:00, 113 bpm
Lift -- some arms + delts + one-leg balance stuff
Run/walk -- 36:58, of which ~27 running, mostly about 2-3 mins reps
Notes
Yeah think BSS regularly are going to be good for me. Not that glutes are weak or anything, but RDLs don't hit them in the same way. Getting used to them in a low-running period seems sensible, since they're always brutal for first while of adapting to them.
Tried a different cue for the running today, thinking about leaning forward + sending foot backwards more on push-off, seen saga canaday and some PTs mention this one for similar issues. Felt good, also played around with just 'run light', which also felt like it had a similar effect. Was able to run 5:30-6:15 pace with those around normal cadence too.
8.5 hours cardio this week, though that includes 3 hours of run walking, so i guess that includes about an hour of walking. Holding steady at 49 fitness on intervals, at least.
Cycle -- 1:10:00, 113 bpm
Lift -- some arms + delts + one-leg balance stuff
Run/walk -- 36:58, of which ~27 running, mostly about 2-3 mins reps
Notes
Yeah think BSS regularly are going to be good for me. Not that glutes are weak or anything, but RDLs don't hit them in the same way. Getting used to them in a low-running period seems sensible, since they're always brutal for first while of adapting to them.
Tried a different cue for the running today, thinking about leaning forward + sending foot backwards more on push-off, seen saga canaday and some PTs mention this one for similar issues. Felt good, also played around with just 'run light', which also felt like it had a similar effect. Was able to run 5:30-6:15 pace with those around normal cadence too.
8.5 hours cardio this week, though that includes 3 hours of run walking, so i guess that includes about an hour of walking. Holding steady at 49 fitness on intervals, at least.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 04, 2026, 03:58:19 pm »04-07-26
AM
Run/Walk -- 41:30, about 2:1 walking:running, pretty quick average pace, 4:30-5:00/km, focusing on cues from the session -- knee drive and forward lean kind of tricky to go super slow while emphasising; pretty minimal pain (almost 0), kept reps shorter though, which helps
Lift -- OAC negs, chins, dips, calves
PM
Cycle -- 6 x 6' (1'), 48:15 total
Lift -- RDL, BSS, Rev Nord, curls
Notes
BSS I just cut ROM a little bit to avoid the right hip pain. felt good. good to do one-leg stuff and glute-focussed stuff, esp one where i have room to load up more.
https://www.doctorsofrunning.com/2019/07/running-movement-impairments.html
eta: one interesting thing as that running with these cues did mean a drop in cadence. normally on easy runs i'm ~86-88, and threshold ~92-94. Today was 83-87, so easy or slower, while running 4:30-5:00 pace. interesting!
eta2: does seem like overstriding while also being a mid-foot striker with high cadence is an usual combo
AM
Run/Walk -- 41:30, about 2:1 walking:running, pretty quick average pace, 4:30-5:00/km, focusing on cues from the session -- knee drive and forward lean kind of tricky to go super slow while emphasising; pretty minimal pain (almost 0), kept reps shorter though, which helps
Lift -- OAC negs, chins, dips, calves
PM
Cycle -- 6 x 6' (1'), 48:15 total
Lift -- RDL, BSS, Rev Nord, curls
Notes
BSS I just cut ROM a little bit to avoid the right hip pain. felt good. good to do one-leg stuff and glute-focussed stuff, esp one where i have room to load up more.
https://www.doctorsofrunning.com/2019/07/running-movement-impairments.html
eta: one interesting thing as that running with these cues did mean a drop in cadence. normally on easy runs i'm ~86-88, and threshold ~92-94. Today was 83-87, so easy or slower, while running 4:30-5:00 pace. interesting!
eta2: does seem like overstriding while also being a mid-foot striker with high cadence is an usual combo
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 04, 2026, 07:33:37 am »ha, i guess i missed that one. or forgot it.
- run 23:49, 5.29 km
T+DI 162. the stiffness was still there but a little lower down today, and more concentrated in a little band around the back of my lower right leg.
afternoon
- warm up
- squat 85 x 5,5
- calf raise 85 x 10,10
- RDL 85 x 8,8
first set felt a little in the low back. corrected second set.
- circuit x 2, no rest between exercise
-- push up x 12
-- row 50 x 8
-- hollow body hold x 30s
did superman x 30s on the first circuit but back was feeling a little delicate with the RDL goof so i skipped it the second round.
- run 23:49, 5.29 km
T+DI 162. the stiffness was still there but a little lower down today, and more concentrated in a little band around the back of my lower right leg.
afternoon
- warm up
- squat 85 x 5,5
- calf raise 85 x 10,10
- RDL 85 x 8,8
first set felt a little in the low back. corrected second set.
- circuit x 2, no rest between exercise
-- push up x 12
-- row 50 x 8
-- hollow body hold x 30s
did superman x 30s on the first circuit but back was feeling a little delicate with the RDL goof so i skipped it the second round.
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Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« Last post by LBSS on July 04, 2026, 06:21:37 am »my little brother was alive, and younger than the age at which he died (26). we were in ann arbor, walking around with the rest of my nuclear family, and i was talking about ice cream. he started ranting about how sugar isn't just bad for you in the ways you think, it also puts stress on your gall system - indicating a spot on his neck where this sugar-affected organ supposedly was. it was uncomfortable.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 03, 2026, 04:15:52 pm »03-07-26
Cycle -- 45 mins, 120 bpm
Notes
cut short to make time for PT this am. Was decent, got a pretty thorough work up and investigation. Likely bilateral achiles tendinopathy + right side plantar fasciitis. so basically what i thought, tho achilles rather than ptt (bamboozled by the foot pain). prescription also basically what i thought (load management, calf raises, one leg balance stuff, etc). useful to be told these things by a professional, at least. follow up in 4-6 weeks with potential for imaging if no substantial progress.
of interest to me was the gait analysis. not normally a big believer in this, but he identified (a) that i overstride, (b) that i have very minimal knee drive, even at higher speeds, and (c) a lot of vertical oscillation. interesting! not really sure what to do about any of that. (b) i wonder if it is due to doing so much easy running very slowly and shuffling along, lol.
Cycle -- 45 mins, 120 bpm
Notes
cut short to make time for PT this am. Was decent, got a pretty thorough work up and investigation. Likely bilateral achiles tendinopathy + right side plantar fasciitis. so basically what i thought, tho achilles rather than ptt (bamboozled by the foot pain). prescription also basically what i thought (load management, calf raises, one leg balance stuff, etc). useful to be told these things by a professional, at least. follow up in 4-6 weeks with potential for imaging if no substantial progress.
of interest to me was the gait analysis. not normally a big believer in this, but he identified (a) that i overstride, (b) that i have very minimal knee drive, even at higher speeds, and (c) a lot of vertical oscillation. interesting! not really sure what to do about any of that. (b) i wonder if it is due to doing so much easy running very slowly and shuffling along, lol.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on July 03, 2026, 04:10:13 pm »- run 1:01:31, 10.47 km
T+DI 162 at 7:30 AM and it's headed up from here
joe did you see magness's new video? good thoughts on heat and humidity training. splitting up long runs to avoid overheating, being flexible with workouts to accommodate more breaks, ignoring the watch, etc. a lot of it aligns with advice john davis gave me the last time we talked, reflecting on the strong run that i bonked on a few weeks before my marathon.
i did, yeah! seems pretty similar the one of these he did last year, haha.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 03, 2026, 07:35:22 am »- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:18-23 w/ 60s+ rest
-- cool down
T+DI 160, successfully followed magness's advice and ignored my watch. after the 7th rep i started taking about 20-25s extra of rest to get my HR down into the 120s. the track was locked and i decided to just do these around the school block, so they're not flat. not sure still exactly what these 3 min reps are supposed to feel like but overall the RPE was like a 6.5-7, which seems good under these conditions. pleased to have just made it through all ten reps and gotten my HR up.
right lower leg a bit stiff to start out, wrapping around from the middle part of the soleus to the tib anterior and including my foot. went away as the workout went on but kind of odd.
they canceled my hometown's fourth of july parade tomorrow because it's gonna be too hot. yesterday broke the daily temp record (102/38.9) and we're headed that direction again today and maybe tomorrow. the overnight low was also the highest low ever recorded for this date.
-- warm up
-- intervals @ 4:18-23 w/ 60s+ rest
-- cool down
T+DI 160, successfully followed magness's advice and ignored my watch. after the 7th rep i started taking about 20-25s extra of rest to get my HR down into the 120s. the track was locked and i decided to just do these around the school block, so they're not flat. not sure still exactly what these 3 min reps are supposed to feel like but overall the RPE was like a 6.5-7, which seems good under these conditions. pleased to have just made it through all ten reps and gotten my HR up.
right lower leg a bit stiff to start out, wrapping around from the middle part of the soleus to the tib anterior and including my foot. went away as the workout went on but kind of odd.
they canceled my hometown's fourth of july parade tomorrow because it's gonna be too hot. yesterday broke the daily temp record (102/38.9) and we're headed that direction again today and maybe tomorrow. the overnight low was also the highest low ever recorded for this date.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 02, 2026, 03:51:32 pm »02-07-26
Cycle -- 5 x 6' (1') + a 1 minute sprint
Lift -- chins, dips, curls, laterals
Cycle -- 5 x 6' (1') + a 1 minute sprint
Lift -- chins, dips, curls, laterals