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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on Today at 11:14:38 am »
Plyo 4 (on basketball court):

Dynamic warmup
-------------------
2x30m sprint

3x20 pogos (ankle hops)
3x10m rudiment hops (forward and backward)
3x3 small hurdle hops (each leg)
3x6 small hurdle hops (each leg) - I only had three hurdles but continued my hops after I passed them
some weak jumps at the hoop

Comments:

Felt pretty good, but on camera I look so big and slow. Felt more reactive than it looks on camera. I just am too heavy for reactivity right now and I suck when I jump without the ball.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 06:52:06 am »
left calf still painful this morning. seems i may have strained it. guess ten days of lowered load, followed by a moderate workout during which i strained my achilles, followed by two days of full rest, followed by an all-out 5k was a bad idea. surprise! (although the achilles strain was one the right leg and seems to have completely resolved). also i theragunned my calf a bunch after the race, which isn't something i'd been doing at all; maybe that also irritated it? i was blaming my shoes the other day but really it was probably the violent increase in load.

at any rate, it's clearly not a bad strain: it doesn't limit walking, although it's noticeable, and i can perform SL calf raises and walk around on my toes. but it's uncomfortable during calf raises and on self-massage. after reading around a bit about calf strains i think i should not push it. frustrating, but at least this is happening after my goal race and (touch wood) not that severely.

rehab time. and then, going forward, i really have to stop neglecting strength work.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on May 10, 2026, 01:52:13 pm »
Quote from: Joe on May 09, 2026, 03:51:11 pm
Quote from: LBSS on May 09, 2026, 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:

15:40 is quick! the course record for the one i ran yesterday is ~16:20, so definitely got a bit lucky with the field.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 10, 2026, 01:42:53 pm »
- run 1:15:26, 13.65 km
left calf cramping around where gastroc and soleus meet. uncomfortable but not outright painful, hopefully it's just one of those things.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 10, 2026, 08:24:45 am »
10-05-26

Run -- 14.1k, 1:23:42

Notes

Kept it super easy, lower 120s avg HR. Glutes and calves a bit sore.

eta: pretty cool that 71k/6.5 hours _feels_ like an easy week now!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 09, 2026, 03:51:11 pm »
Quote from: LBSS on May 09, 2026, 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:
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on May 09, 2026, 11:51:33 am »
nice man! PR's for both of us today.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 09, 2026, 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.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 09, 2026, 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
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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!
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