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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 01:49:26 pm »
- run-->run/walk x 1:16:46, 13.01 km
calf started to feel a little tight about 5-6 km in. at ~7 km i stopped to stretch and then switched to 4 mins jog, 1 min walk the rest of the way, pausing a few other times to stretch it out. didn't hurt but was clearly tightening up. frustrating but hopefully by backing off during the run i've avoided the need for more layoff. will see how it feels tomorrow morning and make a game-time decision about rest.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 06:52:38 am »
24-05-26

Run -- 12.21k, 1:17:18

Notes

still somewhat plodding, but feeling better day by day. started run in 22C and finished in 26C. phwew.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 23, 2026, 04:07:42 pm »
23-05-26

Run
- w/u
- 7 x 3' (1') [first six ~4:20, last one 4:03]
- c/d [with one random long hill rep, ~45s, up a 3.5% gradient 250m hill, 3:20 pace]

10.86k, 1:00:19

Notes

busy day so had to do this first thing in the am. so much prefer running after eating and digesting etc, but first thing am runs are probably going to be sensible even on weekends if it's going to be 30c regularly now. bleh.

kept it low effort for first few reps. still tired 'muscularly', but pushed it to normal subt for the last rep. HR was fine 160 avg, up to 169, but felt tough. then tried out a rep up the only meaningful hill on my normal route. maybe not steep enough for how short it is, so probably the bridge is the best option

will see what legs have for a long run tmrw

also wonder if i low iron? had attributed the damaged toenails to poor toebox + running volume, but got one on a fingernail today. maybe coincidence but i'll probably get some bloods done just in case.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 23, 2026, 01:48:16 pm »
signed up for a 10k on august 29th that's on the runway of dulles airport. they shut it down just for the race. seemed too cool an opportunity to pass up and the timing is good plan-wise. i think my mom will do the 5k, so that should be fun. i'll have to run the rest of the rx'd miles that day somewhere else but that's fine.

will probably also sign signed up for the DC Half, which i did a few years ago with my wife. it didn't go that well, so could be an opportunity for redemption. john suggested that week 10 (of 18) is the best week of the wind plan to do a half (12 and 14 also work well, but the races around me those weeks aren't as appealing for various reasons) and that's when this one is. it's likely to be warm in mid-september but still it's good to just get race practice.

ETA: i may be a bit optimistic about how much training i'm actually going to be able to do with a newborn but i'd rather be that way than the alternative.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 22, 2026, 01:17:03 pm »
22-05-26

Run -- 8.02k, 52:05

Notes

surprisingly sore from lifting yesterday given that I only did 1 set per exercise.

still not back to 100% -- following reverse taper from NSM, so we'll see how tomorrow goes (book says just do normal saturday workout!)

heat finally arrived -- highs ranging from 26 to 31 C over the coming week and i'll be doing my am runs in the high teens at least. i normally don't (noticably) sweat on easy runs, but i did today! glad it's arriving now and not last week.

bakken book getting me hyped to include some 'X sessions' on saturdays more regularly. will hit a hill sesh next week if all goes well!
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 22, 2026, 07:50:39 am »
chatted with john davis again last night. he didn't know what happened with my tib anteriors or peroneal, so that may just remain a mystery. but for the calf strain, he suggested adding in intensity now by starting with progression runs rather than jumping right back into intervals. so i'll do that. had some advice about tapering, when to schedule a half/10-miler and how to adjust workouts around it, and a few other bits and bobs.

- run 1:00:46, 10.47 km
cool and light rain. HR avg 123, peak 135. slower than usual for whatever reason, but that's okay.

ETA for joe: davis is planning to write a response to bakken's book at some point, which should include some reflections on tone. he said he's slightly skeptical but reserving judgment until he reads the book.

evening

- warm up/mobility

- squat 95 x 5

- calf raise 95 x 15

- RDL 95 x 8

- woodchopper +10 x 10/side

- push up x 10

first strength anything in ages, just going through the motions to ease my way back in. first workout with the new home gym set up. it's cramped but it'll work! got a good 20kg barbell, 270 lbs worth of bumper plates and assorted smaller plates, movable squat stands, and an adjustable bench. craigslist/fb marketplace for the win. just need a yoga mat to put on top of the rubber mats i got at costco, those things are rough.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 21, 2026, 05:05:42 pm »
- run 59:37, 10.46 km
30 (!) degrees cooler than yesterday but still pretty humid. breeze picked up toward the end, felt nice. focused on keeping HR below 130, mostly succeeded but it's hard on the steepest hills; average 125 is good.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 21, 2026, 01:44:19 pm »
21-05-26

Run
- w/u
- 3 x 10' (90") [4:30 avg]
- c/d

10.4k, 54:09

Chins, dips, curls, laterals

Notes

bit of effort to get the legs turning over, but felt good
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 21, 2026, 09:38:38 am »
Gym work 79

Zercher squat:

20x8
60x6
60x6

Bench press:

20x8
50x5
60x5
65x5 (felt like 5RM)
65x3
60x3

RDL:

60x8
100x5 (pronated grip, grip failed)
100x8 (mixed grip)
100x8 (mixed grip)
60x8

Seated horizontal pulls to chest:

64x8
72x8
80x5

Leg press:

140x15
160x15
180x12
210x12 (but felt very dizzy after getting off, I guess the position is weird, all that blood coming down on you with your legs up and then standing up suddenly)

Seated calf raises:

10x10
10x10
15x10


Rating: Fine, but very weak bench
Bodyweight: 89 kg (+0.2 kg)

Comments: Very weak bench. No oomph whatsoever, although I'm now lighter than in the past (with a low of 87.9 kg two days ago).
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 20, 2026, 01:21:27 pm »
20-05-26

Run -- 5.33k, 35:22
Stationary Bike -- 30:15, 105 avg HR

Notes

Still very much plodding, but feeling fine. Run was cut short by a toilet emergency, so got rest of volume on the bike at home. Had the runs (heh) from about 3 hours after the race until the following morning, but thought I was free...hopefully I am now.

Will try to throw in a little bit of intensity tomorrow if the legs are feeling up for it.

Quote from: LBSS on May 20, 2026, 07:27:38 am
oh yeah i forgot. well anyway big ups on the huge improvement, then, haha.

and yeah having just strained a muscle for the first time in idk how long, i also think it's time to maybe get through bakken. charlie francis was all about muscle tone, iirc, and lyle thought charlie was smart. by the transitive property of blah blah blah, there's probably something to it.

yeah i do buy the notion that there is 'something' going on that explains those weeks where you are just running 20s/km faster on easy runs, workouts feel easy, etc with no obvious explanation. like i had a couple recently and it wasn't sleep, stress, diet, as far as i can tell.
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