Recent Posts

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21
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on April 17, 2026, 01:52:58 pm »
it's been a little slow.

thanks! and sheeit. it's crazy slow for me. will look into it soon, weird
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by LBSS on April 17, 2026, 07:14:29 am »
it's been a little slow.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 17, 2026, 07:11:34 am »
- run x
got dressed and out the door this morning but turned around at the end of the block. haven't had this feeling in a while where it just seems like my body is actively fighting my brain's desire to run. decided to listen to body this morning. not sure where that comes from: sleep has been okay and training load hasn't been especially high, i've been firmly in the gray on intervals.icu for a while now. i may try to run later if i feel a bit peppier, or may just take the full extra day off. worried that the rest will slip me toward "peaking" shape too soon but hopefully tomorrow's workout will balance things back out.

ETA: wife pointed out that i might be a bit dehydrated. that's actually plausible.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on April 17, 2026, 02:43:09 am »
hmm. is the site acting slow or is it just me?

i'll check it out again in the morning and if it's still slow i'll see whats up.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 16, 2026, 04:01:21 pm »
16-04-26

Run
- w/u
- 5 x (6'12" on / 1' off) [4:04 average]
- c/d

11.89k, 57:28

Notes

nice. had a caffeinated gel before this one. for weekday runs, i get up, drink water, visit toilet, and them am out the door. haven't felt like either prepping a drinks bottle or then carrying one with me on runs, but decided to try out fueling a bit before sessions. seems helpful. though given it's getting a bit warm, at least warm enough that i am now actually sweating during a run, i may have my hand forced and return to taking water
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 16, 2026, 08:51:35 am »
- run 58:15, 10.46 km
fuck a heat wave. it was 93/34 yesterday, high today will be similar. too hot for april. should come down next week. tomorrow i'll be able to start checking toledo weather for race day. day before should be rainy and cool which is NICE. let us pray.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on April 16, 2026, 12:28:16 am »
gobble gobble!

 :highfive:

What's the vert of these birds? 🤔

mostly like 5', though one of the small silkies i've seen go straight up like 10' lmao.

wild turkeys can go straight up, like 10-20'. i've seen them do it on the property.

these fat heritage turkey pets can do like 5'  :uhhhfacepalm: 🤣



man the turkeys crack me up every day. goofiest birds we have. follow me around all day, it's hilarious 🤣
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 15, 2026, 04:21:09 pm »
15-04-26

Run -- 8.84k, 54:17

Notes

Kind of had a bit of troubled getting good breaths at points in this run. Was 'warm' (14 C) and humid (85%) but idk. Wasn't an effort thing, HR was 120s at the time.

Haven't felt anything in hip since late last week. Think the trigger was including pistol squats. Can't really reliably do squat patterns these days (or for a few years, really!). Think it's all related. Probably some kind of FAI thing. I get like a weird hip click if I do a deep leg press, or go deep on a BSS, etc. Able to work around it with nordics and lunge variations, but a bit annoying.

Wonder if I should include some plyos. Just CBA to schedule and do them properly.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 15, 2026, 10:44:23 am »
i've started having marathon anxiety dreams. over the weekend there was one where i got the start line feeling good and ready and then realized that i had forgotten all my gels. and then the marathon turned out to be most running through apartment buildings, up and down stairs and jumping across alleyways from building to building, like in an action movie. last night i had one where the course was a double out-and-back but the first part was inside my friend walker's house in LA, and at some point i just started only running within the house. i lost track of how far i'd gone and panicked when i realized i'd been running the course wrong. and then he told me that there was a survey for participants to fill out, so i took a break to fill it out before realizing that i was losing even more time and didn't have to do it until after the race.

nerves, much?

also, it occurs to me for the first time that labyrinths or mazes (e.g., running through houses or apartment buildings, from room to room, while not being sure how to go or what will be around the next corner) have long been a motif in my dreams. wonder what that's about.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on April 15, 2026, 10:05:27 am »
Gym work 75

Bench press (a bit narrower grip):

20x5
20x5
50x5
60x5
65x5 (medium difficulty, could've done 6-7)
65x5 (medium-hard)
65x5 (hard, but could've possibly pushed a 6th rep, all out)
50x10


Zercher squat:

50x8
50x8
50x8

Bodyweight Bulgarian split squat with focus on VMO recruitment:

10
10

Wall sits:

single leg @ 60 degrees x 20 seconds (each leg)
single leg @ 60 degrees x 20 seconds (each leg)

Terminal knee extensions with band (each leg):

single band x 20
single band x 20

Cable kickbacks:

4 pins x 10
6 pins x 10

Seated calf raises:

20x12 (very slow eccentric)
40x10 (very slow eccentric)
40x8 (very slow eccentric)
20x12 (very slow eccentric)

Some static stretching (hip flexor, calf)

Rating: Good
Bodyweight: 90.1 kg (same as last time)

Comments: Really good workout (although tiring as hell). Bench was better after moving the grip just a bit narrower. I will try 70 kg next time. Zerchers were intense, as usual, even with a low weight of 50 kg, but I find them useful.
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