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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 07:35:08 am »
11-04-26

10k race -- 40:05 chip time

Notes

bummer not to go sub 40, but not too bad in light of how crappy i felt this week. definitely like 0 pop (can see from easy run/warm up paces being pretty sluggish this week). still, decent benchmark, vdot equivalent here is like 1:28:30. Back to proper training, try and stay feeling good, couple big weeks/big sessions, and a proper taper.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 07:07:31 am »
yesterday

- run 49:00, 8.92 km
warm but managed to keep it easy, HR averaged 126.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on April 10, 2026, 03:10:04 pm »
 :(
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 10, 2026, 01:19:54 pm »
10-04-26

Run -- 4.87k, 31:40

Notes

Migraine yesterday and a little bit into today. Let's see how I feel tomorrow, might bail on the race.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by LBSS on April 09, 2026, 10:36:54 am »
out of curiosity, what do you find is different or better about landmine SLDL versus just using a dumbbell?
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on April 09, 2026, 09:23:29 am »
Gym work 74

Medium bar squat, narrower stance, upright posture:

40x5
40x5
60x5
80x5 (very explosive)
100x5 (somewhat difficult but very explosive)
100x5 (somewhat difficult but very explosive)
80x5 (very explosive)

Landmine one-leg deadlift:

barx10
bar+20kgx8
bar+30kgx8
bar+40kgx8 all time :personal-record:
bar+30kgx8

Landmine press:

bar+20kgx10
bar+20kgx10

Leg curls:

80x10
80x10

Rating: Great
Bodyweight: 89.0 kg (-1.1 kg)

Comments: Great workout, explosive squatting and all time :personal-record: in the landmine one-leg deadlifts. To make an idea on how difficult they are, a guy tried them and could barely lift half of what I lifted today for 8 reps. In fact, the limiting factor was grip strength, after the 5th rep or so the grip starts failing. Tremendous glute fatigue after them, the leg is shaking. Given that I'm over 1 kg lighter than my last workout, this is great progress.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 09, 2026, 07:49:43 am »
- run 1:11:51, 12.96 km
with a buddy, so "conversational pace" verified by conversation.

ETA: buddy was encouraging me to be ambitious in marathon time target. coros says i'm in 3:07 shape, VDOT says my "equivalent" marathon time is 3:03, i've been thinking <3:05 would be a good reach goal. he was trying to talk me into at least giving myself a chance at sub-3, based on how i felt during the half. that seems nuts, but if race day conditions are good (40s max and no wind) maybe i should be shooting for 3:03. HMMMMM. we'll see, i'll keep adjusting in my head up until the day before the race. so much will depend on conditions i think.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 08, 2026, 05:08:21 pm »
08-04-26

Run -- 5.83k, 36:36

Notes

classic 'i'm tapering and feel like crap' vibe. also hip still feels a bit jank  :-\ god if this 2017 injury returns i'll be so bummed out
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 08, 2026, 07:34:58 am »
- supportive speed
-- warm up
-- 12 x [500m @ 110% MP, 30s walk]
-- cool down
nice and easy, this is meant to be a "regenerative" workout after what was supposed to be the hardest workout of the block last weekend, which i bonked out of. reps in 3:56-57, right on target.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 07, 2026, 01:39:35 pm »
07-04-26

Run
- w/u
- 3 x (8' on / 2' off) [4:40 pace]
- c/d

8.45k, 46:57

Lift -- curls, tricep extensions, lateral raises

Notes

Felt a little bit of hip again. Still no pain but a bit of weirdness. Think just combo of pushing the long run + more sitting than usual over last few days. Have tended to notice that it comes when the long run gets too long (I _think_).

Calves tired, so kept it even easier than planned. Pretty cool to me to be running 4:40 pace at ~150 HR.
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