Recent Posts

Pages: [1] 2 3 ... 10
1
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 03:51:11 pm »
Quote from: LBSS on Today at 11:51:33 am
nice man! PR's for both of us today.

nice! envious of the race win! some weeks my time would have won this parkrun, but today I was like 12th and the winner got round in 15:40  :wowthatwasnutswtf:
2
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on Today at 11:51:33 am »
nice man! PR's for both of us today.
3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 11:50:21 am »
- port city moms 5k
-- warm up
-- 5k race in 19:07 (chip), 19:10 (watch).
-- cool down
won the race! i thought this race was tomorrow and am glad i double-checked this morning. :-X RPE 9.5, not quite all out, next time i do a 5k the focus has got to be killing myself for the final km. ran a negative split but km 4 and 5 were the same.

two days off plus a little bit of rehab seems to have fixed my achilles, so that's also good.
4
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 06:48:55 am »
09-05-26

Parkrun 5k -- 18:44  :personal-record: :ibrunning:

Notes

super tired, but slept like crap. was up early enoguh that i decided to just do my full planned pre-hackney routine (bicarb 2 hours before, 100mg caffeine gel 30 mins before). Looks like that paid off. The warm up jog felt crap, HR in 140s for like 6:1x pace. Race started and 3:38-42 Ks were feeling easy. Watch has it at 5.12k (friends who did it also had between 5.05-5.1). Means it's a little tricky to work out splits exactly, but roughly:

3:42, 3:38, 3:36, 3:46, 3:40 + 21s @ 3:10 pace. Matches the feeling, with 4th k being tough but having enough left to  bring it back for the last k and then kick on the final straight.

The weekend before my last half, I ran 19:42 at what was probably a short course and one that iirc is typically rated 'faster' by the parkrun course metrics, which VDOTs to 1:30:29, which is basically exactly what I ran. Today's VDOTs to 1:25:59  :wowthatwasnutswtf: bicard less helpful for a half than a 5k so not sure i'll convert the same, but then my training is a lot more specific to half than 5k, so maybe maybe. Anyway, exciting times!

also glad to finally tick off that old 19:16 PR and by a big margin

eta: pretty sure this also featured mile (5:48) and 1k (3:35) PRs, since the strava best efforts for those look pretty borked
5
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 08, 2026, 01:18:42 pm »
08-05-26

Run -- 6.63k, 41:16

Notes

Proper plod there, HR average 119, never getting above 130. Calves are feeling pretty tired especially. Think two weeks in the green zone + easy pace getting faster has been a tough combo. Like even if `fitness` is way up, and HR load etc all manageable, sudden increase in easy pace could still take a muscular load.

Went to sauna over lunch break to get some heat acclimation in since it might be getting to around 20 during the back half of my half. 25 mins. HR at the end was higher than my HR on my run this am, lmao. Seen some interesting studies on heat increasing vo2 max, but those tend to have like 3-5 week time course, so I'm not holding out hope. might get a membership, though enjoyed this.

hoping i feel a bit better tmrw for this parkrun.

eta: i could take a proper day off at some point, i guess, but i'm kind of enjoying this streak. 1 day off since mid-feb, and on that day i woke up at 4am to go to the airport, so imo it's really 1 day off since end of jan. run on 122/128 days, with an elliptical session on one of the remaining 6. 3 of the 5 'inactive' days came in january, as well. have built up really nicely and no signs of injury atm!
6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 08, 2026, 07:43:15 am »
decided to take one more day off, will try to run again tomorrow. did some calf raises (straight leg and bent leg, single and double) and extra stretching yesterday throughout the day.
7
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 07, 2026, 04:02:19 pm »
07-05-26

Run
- w/u
- 3 x 6' (1') [4:08 average]
- long c/d

10.07k, 54:19

Notes

Felt pretty not great, so skipped last two reps. Booked myself a sauna session tomorrow.
8
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 07, 2026, 09:33:52 am »
Gym work 78

Zercher squat:

20x8
50x8
50x8

One-leg landmine deadlift (each leg):

barx8
bar+30kgx8
bar+30kgx8

Leg press calf raise:

empty leg press x 12
50x12
100x12
120x12
160x12
180x12
200x12
180x12
160x12

Seated calf raise:

40x12
40x12
40x12

then did a series of TKEs and two single leg wall sits for 20 seconds

Rating: Good
Bodyweight: 88.8 kg (-0.8 kg)

Comments: Terrible neck pain that sabotaged my workout. Even so, I did good. Lowest bodyweight (or should I say mass) of the year as well.
9
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 07, 2026, 06:48:02 am »
headed out this morning and achilles felt fine for the first two minutes but then just started to announce itself. left lower leg is also quite tight. fml. :uhhhfacepalm:
10
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 06, 2026, 01:39:26 pm »
06-05-26

Run -- 9.8k, 57:47

Notes

easy pace just always sub 6 even on crappy feeling days now, nice. hr 127 too, so all around moving in right direction.
Pages: [1] 2 3 ... 10