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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 »
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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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 27, 2025, 03:48:57 pm »
26-06-25

Run --
w/u
3 x (10' on / 1' off) [4:32 avg]
c/d

Total 10.22k, 54:40

27-06-25

Run -- 6.46k, 42:31

Notes

1k less running today counts as a taper right?
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Progress Journals & Experimental Routines / Re: chasing athleticism
« Last post by maxent on June 27, 2025, 10:21:51 am »
I can't even squat light after that, it's just 15 years of squatting has won away what I was born with. I think it's a OA at work, i had a doctor warn me about that in 2019 when I had my first and only serious knee injury. It seems I have to accept that now, i cant just ignore it anymore.

GPT tells me to do higher reps with lower weights, i will give that a shot. But def need to stay away from heavy squats now.

Sorry to hear that man. I've never thought heavy squats at low reps would contribute significantly to knee cartilage wear. I have barely kept up with sports injury stuff, but I would think that running, playing bball - activities with lots of repetitive knee loading - would be worse long-term for cartilage loss. Is it bad after playing ball?

update time. i turned this around in the last year and i am trying to understand how. i think it was a number of thing but it must diet, i've been eating consistently about 350-400g of vegetables a day and about 150g of fruit. cut out junk completely for the most part. my body has responded well to that. ive also been supplementing with glucosamine.

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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 26, 2025, 10:28:29 am »
Gym work 31:

Bench press:

20x10
40x10
55x10
55x9 (+2 reps)
55x7


High bar ATG heel elevated squat:

20x8
50x8
70x8
70x8
70x8


Leg extensions (single leg):

24x15, 12 (each leg)

Glute cable kickbacks:

25x15
33x15
41x10
49x10

Bodyweight: 90.4 kg (-0.7 kg)
Exhaustion level: 10/10

Comments:

Third set on the bench was difficult. High bar ATG squat was hard because my quads are weak. Then I got very tired as the squats take a lot out of me.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 26, 2025, 09:32:11 am »
signed up to volunteer at an ultra near quantico in december, to run sweep on the 50k, picking up the marker flags and any other garbage over the final 10 miles, and making sure whoever's in last place makes it off the course.
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