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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on June 30, 2025, 01:17:35 pm »
Jun 29 - July 5  , 2025

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]1

June Week 1 of 5 BW 206-210

Sun Jun 29

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Mon Jun 30

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* for the past few weeks, i'm consistent in getting 455 2x per week usually clustered together within 2-3 days, then 4-5+ days of recovering.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on June 30, 2025, 09:26:38 am »
you alright?
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 29, 2025, 11:44:09 am »
yeah that is an interesting question. it's not like elite ultrarunners are carrying a substantial amount of weight during races, at most a couple kg of fluids and gels. maybe a little bit more if it's high elevation or otherwise has temperature swings or unpredictable weather and you need clothes. but obviously nothing like 35 or 50 pounds. so what's the specificity of rucking, as opposed to just running uphill with whatever kit you'll be racing with? not something i'm likely to introduce into my training, at any rate.

i'll check out the nuckols and svensson articles, thanks. that is quite a lot of hours on the bike. interesting that there's no rollerblading or slide board or anything more specific on that chart. and the nuckols thing reminds me of the point magness made the other day about kipyegon's sub-4 attempt: the gap between her 800 pace and what she'd need to run sub-4 is just too small. until a woman runs like 1:52, sub-4's gonna be out of reach. obviously not physiologically the same thing but similar principle.


- run 1:49:10, 16.34 km + 8:59, 0.95km walk
meant to run 10 miles but took a wrong turn earlyish in the run so stopped there and walked the rest of the way home. about km 3-12 were done on trails, with some quite steep climbs that i walked. T+DI 160, tropical. HR averaged 141 but with big swings given the climbing and descending. total elevation gain 300m.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on June 29, 2025, 08:51:36 am »
Quote from: LBSS on June 29, 2025, 07:35:48 am
interesting article on caleb wilson's training (he just won western states). https://evokeendurance.com/resources/caleb-olsons-build-to-a-course-record-at-transgrancanaria/

the bit i found most interesting is the physiology in the weighted uphills section. i'm sceptical (but not quite doubtful) of the claims in there. like what is muscular endurance/fatigue resistance as opposed to like improving LT1/LT2/general aerobic adaptation1? is that really capturing the difference in the stimulus from those sorts of routines vs an unburdened _run_ up a hill vs a threshold session? i get that the cadence is going to be a lot lower, so it's maybe like 40% as many contractions to achieve the same power output. curious in how that cashes out in terms of lactate, respiration, or whatever other metrics we might care about.

did i ever show you the Nils Svensson (formerly Nils van der Poel) 'how to skate a 10k' memoir? now that's a good piece on how someone trained for an insane athletic performance (double WR/OR/gold in skating 5k/10k, which are basically equivalent to running 2.5k/5k): https://www.howtoskate.se/

Highlight:



1 reminds me of the classic Greg Nuckols view where "strength endurance" is sort of not a real thing. You can train with sets of 20 and get better at doing more reps with 70% of 1rm without your 1rm changing much, or you can just do low rep training, increase your 1rm and end up being able to do as many reps with 56% of your new 1rm, i.e. same "endurance performance at a given weight" as if you'd done the other program: https://archive.ph/3UtUp
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 29, 2025, 08:16:12 am »
29-06-25

Treadmill Run --
23 @ 6:00 / 1% - 130 HR
40 @ 6:19 / 1% - 132 HR
23 @ 7:30 / 3% - 133 HR
8 @ 8:00 / 5% - 136 HR

~14k (the times are a bit approximate since I have to pause my watch to change the pace/incline manually so it gets a bit out of sync, and also the gym treadmills have a max of 60 mins so there's the swapping time, and also for indoor efforts coros seems to handle pausing weirdly in general, so who knows).

Seated Cable Row
4 x drop set

Seated Calf
90 x 4, 3, 3

Glute Machine
130x 6, 5

Bench Machine
4x drop set

OHP Machine
4 x drop set

Seated Leg Curl
4 x drop set

Leg Ext
3 x drop set

Adductor
4 x drop set

Abductor
3 x drop set

Notes

Decided to get some hill work in. Still wanted to hit at least 13.4k to get to 70 for the week again while keeping run to ~90 mins, so left incline stuff to the back end.

Heavier on the calf stuff since that's the gold standard for achilles/foot (p)rehab. The gym leans heavily towards bumper plates so it's hard to fit more than 90kg without really scavenging for the thin plates, so I guess I should shift to single leg. Probably better anyway since it's easier to avoid getting pinned.

One thing about improving cardio is that lifting quickly becomes so easy. The only rest in this whole workout (other than ~1 min between the calf/glute straight sets) was walking between machines/changing loads, and never even vaguely out of breath. Done all the above in like 20-25 mins?
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 29, 2025, 07:35:48 am »
interesting article on caleb wilson's training (he just won western states). https://evokeendurance.com/resources/caleb-olsons-build-to-a-course-record-at-transgrancanaria/
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 28, 2025, 04:22:04 pm »
Quote from: LBSS on June 28, 2025, 10:03:05 am
ooh i had forgotten about that table. gives me an equivalent of 19:07 for the last 5k race i did (dew point 70 = -5%), so i like it lol.

i definitely feel you about hills, a big climb in km 4 is what killed me going sub-20 in that race. mental strength is one way to think about it, but i think another way is self-knowledge: my lack of mental strength in that situation came from not being sure that i would have anything left in the tank for the last 4 minutes if i pushed a bit harder up the hill. as it happened, i finished less tired than i had in the parkrun i did a couple months prior. so next time i'll gun it a little harder up late climbs and see what happens. racing is a learning experience. that's one of the things that's fun/valuable about it.

ETA: magness even alludes to that in his video about kipyegon's sub-4 attempt today: fading in the third quarter is more common with inexperienced runners.

Oh yeah for sure. I guess meant mental game generally rather than just strength per se. For sure just need more racing/learning what it's meant to feel like when you're going the right level of hard.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 28, 2025, 11:57:34 am »
- extensive tempo intervals
-- warm up
-- 3 x 10min [4:27, 4:30, 4:33], 1-2min walking rest
-- cool down
too hard, given T+DI 156 (83+73), even resting 2min between the second and third intervals. had to walk for part of the cool down.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on June 28, 2025, 10:03:05 am »
ooh i had forgotten about that table. gives me an equivalent of 19:07 for the last 5k race i did (dew point 70 = -5%), so i like it lol.

i definitely feel you about hills, a big climb in km 4 is what killed me going sub-20 in that race. mental strength is one way to think about it, but i think another way is self-knowledge: my lack of mental strength in that situation came from not being sure that i would have anything left in the tank for the last 4 minutes if i pushed a bit harder up the hill. as it happened, i finished less tired than i had in the parkrun i did a couple months prior. so next time i'll gun it a little harder up late climbs and see what happens. racing is a learning experience. that's one of the things that's fun/valuable about it.

ETA: magness even alludes to that in his video about kipyegon's sub-4 attempt today: fading in the third quarter is more common with inexperienced runners.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 28, 2025, 06:46:19 am »
28-06-25

Parkrun 5k -- 20:18 [3:57, 3:50, 4:12, 4:19, 3:55]

2k each w/u + c/d, then another 5k after coffee with pals, so 14k on the day.

Evening

inc Fly ->lighter fly -> inc press -> dip drop set

bb row -> pullover ->  lighter pullover-> chin drop set

Notes

This is a tougher course, so by the standard scatch score conversion, this is basically exact same time I ran last month (also 5 C higher dew point, very muggy today), so relatively happy. Not much time has elapsed and volume has increased a lot, so much more fatigue in my legs. Disappointed not to be faster, but realistically it was a good effort.

Also, mentally just not strong enough. HR in Ks 3 and 4 was lower than 2. This course features some big hills up and down and I just didn't have the mental strength to grind up and then use the down as well in those sections. Managed to turn it back on with some positive self talk in the final 5. But really think with a better mental game plan I could have gone sub 20.

Stopped 3 times during the longer warmdown jog to do 3x10 pogo jumps. Seems good for my foot pain to do what I can to improve/strengthen foot/ankle/calf function.

Oh, one plus: I confirmed I was indeed using chest strap HR for the 5k, so got an updted LTHR of 174, so feel like the 177 one from last 5k is pretty realistic given slight lack of max effort on this one. Tho 174 seems good to use as my benchmark for sessions given condition adjustments (temp, coffee, food etc) vs weekday sessions.

ETA: https://runnersconnect.net/dew-point-effect-running/ found this table. Went from the "slightly difficult" range for last run to the "very difficult" range for this one. Conservative conversion (1.03 vs 1.01) puts this at equivalent to ~19:55 in previous conditions + another 9 seconds from this course being 2.2 SSS vs 1.9 SSS (https://www.thepowerof10.info/content/itemdisplay.aspx?itemid=1706) puts this as 19:46 equivalent on previous conditions. Solid.
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