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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on Today at 04:59:53 pm »does berlin do bib exchanges? could try to get in that way. my next half is also 14 weeks out, funnily enough.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 12:53:09 pm »16-06-26
AM
Run
- w/u
- 3 x 10' (1') [4:18 avg]
- c/d (with 3 x 20s strides)
Total, 11.57k, 58:56
1 x OAC neg each arm
PM
Cycle - 30 mins, 130 avg HR
Lift - OAC neg, chins, dips, curls, laterals
Notes
best session since the half by a good margin. this was roughly the pace i was hitting pre-half (and then typically in plated shoes, these in unplated 'super trainers'). bit of lower leg complaints, though. think i will try to be more conservative in combined volume of strides + calf work, especially midweek. strides on day, calf work the other, then both on saturday, build up over time.
had a bunch of unexpected free time so a nice little double. Cycle was at usual easy settings, and same cadence etc, but decided to do it without fan. So first half was ~123-5ish avg HR then once I got hot the back half was close ~135 for 10 mins and then ~140 for last 5 mins. Same effort! breathing rate also unchanged. pretty cool. probably would benefit from doing a bit more heat stuff, since it's like pretty clearly a way to directly improve vo2 max via blood volume/red blood cells. bit miserable though.
reread bits of john davis's book. pretty convincing on the 4 determinants of endurance performance. that's part of why i'm trying to be consistent with calf/stride work, as an easy thing to do for running economy. kind of convinced i should do a bit more vo2 max work. just under 14 weeks out from the next half. so maybe a vo2 block is on the cards, if my tendons are willing to do that. i say a vo2 block since i convert from 5k to half pretty well (both races I was within 30-60s of what vdot says)...
eta: rip, didn't get a spot in the berlin half, trying out lottery for another london one that people like around the same time
AM
Run
- w/u
- 3 x 10' (1') [4:18 avg]
- c/d (with 3 x 20s strides)
Total, 11.57k, 58:56
1 x OAC neg each arm
PM
Cycle - 30 mins, 130 avg HR
Lift - OAC neg, chins, dips, curls, laterals
Notes
best session since the half by a good margin. this was roughly the pace i was hitting pre-half (and then typically in plated shoes, these in unplated 'super trainers'). bit of lower leg complaints, though. think i will try to be more conservative in combined volume of strides + calf work, especially midweek. strides on day, calf work the other, then both on saturday, build up over time.
had a bunch of unexpected free time so a nice little double. Cycle was at usual easy settings, and same cadence etc, but decided to do it without fan. So first half was ~123-5ish avg HR then once I got hot the back half was close ~135 for 10 mins and then ~140 for last 5 mins. Same effort! breathing rate also unchanged. pretty cool. probably would benefit from doing a bit more heat stuff, since it's like pretty clearly a way to directly improve vo2 max via blood volume/red blood cells. bit miserable though.
reread bits of john davis's book. pretty convincing on the 4 determinants of endurance performance. that's part of why i'm trying to be consistent with calf/stride work, as an easy thing to do for running economy. kind of convinced i should do a bit more vo2 max work. just under 14 weeks out from the next half. so maybe a vo2 block is on the cards, if my tendons are willing to do that. i say a vo2 block since i convert from 5k to half pretty well (both races I was within 30-60s of what vdot says)...
eta: rip, didn't get a spot in the berlin half, trying out lottery for another london one that people like around the same time
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on Today at 08:19:23 am »yo! what's up?
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 08:02:05 am »- run 50:06, 8.44 km
very easy, as planned. average HR 118. nice morning.
very easy, as planned. average HR 118. nice morning.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 15, 2026, 07:45:09 am »yes, i guess that's right. but obviously the pace-HR connection depends on a lot of things, even within one person. anyway, i will not get too bent out of shape about it.
- SubT 3 x 10 mins
-- warm up (including 3 x 100m strides)
-- intervals @ 4:16, 4:16, 4:15 w/ 60-75s rest
-- cool down
again just resting until HR gets back down into the 120s, seems more than adequate for this workout. pace was on the quicker end for what lactrace tells me it should be, but RPE 6-6.5. ¯\_(ツ)_/¯ it was beautiful out this morning, which obviously helped after the heat and humidity of the last week. i will take it extra easy tomorrow because 17+ km followed by today's longer-than-usual workout means i should be careful about load.
the friend who i did the trail run with the other weekend came and did the first couple sets with me and then shifted to 400s. he's trying to break 5:00 in the mile. ran 5:01 a couple weeks ago. pretty quick for early 40's!
evening
- squat 75 x 5,5
- calf raise 80 x 12,12
- BB row 60 x 5,5
- push up x 10
- SubT 3 x 10 mins
-- warm up (including 3 x 100m strides)
-- intervals @ 4:16, 4:16, 4:15 w/ 60-75s rest
-- cool down
again just resting until HR gets back down into the 120s, seems more than adequate for this workout. pace was on the quicker end for what lactrace tells me it should be, but RPE 6-6.5. ¯\_(ツ)_/¯ it was beautiful out this morning, which obviously helped after the heat and humidity of the last week. i will take it extra easy tomorrow because 17+ km followed by today's longer-than-usual workout means i should be careful about load.
the friend who i did the trail run with the other weekend came and did the first couple sets with me and then shifted to 400s. he's trying to break 5:00 in the mile. ran 5:01 a couple weeks ago. pretty quick for early 40's!
evening
- squat 75 x 5,5
- calf raise 80 x 12,12
- BB row 60 x 5,5
- push up x 10
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 15, 2026, 03:40:54 am »15-06-26
Run -- 9.19k, 58:03
Notes
second half of the run like 30s/k faster than the first half with same HR. sometimes kind of feel like the difference (for me) between running 6:30 and 6:00 isn't actually energy output but just like locking into a different form/style of running that is just more efficient/less sloppy?
Run -- 9.19k, 58:03
Notes
second half of the run like 30s/k faster than the first half with same HR. sometimes kind of feel like the difference (for me) between running 6:30 and 6:00 isn't actually energy output but just like locking into a different form/style of running that is just more efficient/less sloppy?
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on June 14, 2026, 11:39:02 am »good question. mid to upper 160s for the marathon and upper 160s to mid 170s for the half. watch tells me threshold HR is 155, and that subjectively feels like a point at which running gets more costly. but then again, i went back and re-read davis's articles about LT1 and LT2 and he points out that HR% estimates are incredibly imprecise (or rather, that they vary so much from runner to runner that they're hard to use well). he suggests setting LT2 at 90% of 5k pace and working around that, which would be 4:12 based on my recent 19:07. that's quite a bit slower than estimates on lactrace (4:05-4:07) or coros (4:06). so perhaps i'll just stick with the lactrace paces, heat-adjusted, and not worry so much about HR.
If LT2/threshold is meant to be roughly what you can sustain for an hour, then your threshold HR has to be higher than your average in the half, right? (pace adrenaline/race day modulations). But yeah setting based on races and relying on pace is what Copeland recommends too (iirc the 3/6/10 min reps are roughly at 60/90/150 minute pace, which you can roughly calculate from here: https://www.finalsurge.com/tinman-calculator)
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 14, 2026, 11:36:27 am »14-06-26
Run -- 9.67k, 1:01:04
Cycle -- 49:46, 118 hr
Notes
Fatigue above fitness for the first time since the half, woop woop
Run -- 9.67k, 1:01:04
Cycle -- 49:46, 118 hr
Notes
Fatigue above fitness for the first time since the half, woop woop
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 14, 2026, 10:39:21 am »- run 1:40:38, 17.52 km
T+DI ~150 by the end of the run. felt good. HR peaked a bit higher than ideal (140) but only right at the end, on the quite steep climb back up to my house. overall average 127 so i'm not sweating it. same duration as last week's shorter distance, despite it being hotter, because all road.
7 hours time on feet this week, nice.
T+DI ~150 by the end of the run. felt good. HR peaked a bit higher than ideal (140) but only right at the end, on the quite steep climb back up to my house. overall average 127 so i'm not sweating it. same duration as last week's shorter distance, despite it being hotter, because all road.
7 hours time on feet this week, nice.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 14, 2026, 07:53:58 am »good question. mid to upper 160s for the marathon and upper 160s to mid 170s for the half. watch tells me threshold HR is 155, and that subjectively feels like a point at which running gets more costly. but then again, i went back and re-read davis's articles about LT1 and LT2 and he points out that HR% estimates are incredibly imprecise (or rather, that they vary so much from runner to runner that they're hard to use well). he suggests setting LT2 at 90% of 5k pace and working around that, which would be 4:12 based on my recent 19:07. that's quite a bit slower than estimates on lactrace (4:05-4:07) or coros (4:06). so perhaps i'll just stick with the lactrace paces, heat-adjusted, and not worry so much about HR.