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31
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 17, 2026, 08:03:25 am »
yesterday

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:14-21
-- cool down
too hard on the later reps, HR crept up to 169 peak and averaged 163 on the final (and slowest) rep. T+DI was 149 with full sun, didn't help.

left achilles was fine but i've had a couple of short stretches away from running where it felt a little stiff. right calf is also kind of stiff/sore, i think from the raises on monday. need to do some more raises throughout the week i think. ordered a slant board, as well, to help with ROM for those.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on September 16, 2026, 03:41:18 pm »
Gym work 101

Medium bar squat (a bit wider stance): 20x5, 20x5, 60x5, 100x3, 100x3 (groin pain, thought it was 90 kg :D)
Half squat: 80x5, 80x5
Bench press, narrow grip: 20x8, 20x5, 50x5, 60x3, 70x3, 65x5, 65x3 (difficult)
Hip thrust: 60x10, 90x10, 120x5, 120x5 (very tiring)
Deadlift: 90x5
Seated calf raises: 50x25s (iso hold), 50x8reps++50x10s
Straight leg back supported leg raises: 10, 10

Workout time: 21:00-22:00
Workout duration: 1h
Bodyweight in the morning: 89.3 kg (+1.3 kg)
Exhaustion level: 10/10

Comments: Felt tired, although I felt refreshed in the morning. I was just out of it today. Also did 100x3 thinking it was just 90 kg. My squat is just weak, even given the groin injury limitation. Not to mention my bench.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 15, 2026, 06:49:27 pm »
seized by the idea of doing miwok 100k in may 2028. if i manage to run a BQ or at least sub-3:00 next year then i will be tempted to pivot back to ultras. i want to do the JFK again, as well. my ideal 2027 is: qualify for boston/chicago in the spring, run chicago in october as basically a hard training run for the JFK, run the JFK, and then spend the winter and spring building toward miwok.

ETA: now thinking to sign up for the one city marathon the first weekend of march. that would be early enough that if it doesn't go as well as i want, i could still do a second marathon in april before it gets too hot.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 15, 2026, 04:26:43 pm »
- run 57:32, 10.46 km
T+DI below 140 feels like a cheat code. it still wasn't all the way cool and it's still a bit humid but man this felt good. HR averaged 120 despite it being on the quicker end of my easy run pace (5:31).
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 15, 2026, 04:00:47 pm »
15-09-26

Cardio
- w/u
- Elliptical x 10'/5'/5' (1')
- Stairmaster: 3 x 3' (1') + 2 x 2' (1')
- c/d

1:05:22

Lift - chins, dips

Notes

sleepy af, hard to get hr up. skipped calves, achilles still a bit sore. not the usual achilles stuff, actually not even sure it is achilles and not some other close-by thing given how different it feels. in any case, treating it as an acute flairup and just reducing load/impact through the area. will see how things ar tomorrow.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 14, 2026, 07:16:54 pm »
- RDL 80 kg x 10,10

- calf raise 80 kg x 10,10

- core/upper x 1
-- push up x 20
-- hollow body hold x 30s
-- DB row 50 lbs x 20/arm
-- superman x 20
-- lunge plate woodchopper 10 kg x 10/side

should add a lunge/BSS to this, and maybe swap out the woodchoppers for another rotational core thing. otherwise i think it's a good base lifting session.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 14, 2026, 03:45:22 pm »
14-09-26

Cardio - 1:01:25, 119 avg hr

Notes

sleepy this am, hr pretty low even when jogging etc, guess it's a bit cooler but also not a lot of drive, was nice to take it chill

achilles a little sore today, the 10k of quality on saturday was stupid. also think my calf muscles are like stronger than the tendon, as it were, so even if the ol calf ISOs are v manageable muscularly at +75kg, that's maybe too much for the achilles itself, so should probs stick to 60-65 for a while, tendons adapt slowly

will see how things feel tmrw, not feeling too bad or like this is a setback, seems well within normal variation, but tomorrow probably _not_ a running workout
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 13, 2026, 12:58:26 pm »
yeah exactly. races are cool and fun but also hard and a little risky and i'm clearly not 100%.

- run 57:53, 10.45 km
jesus god it's still so hot and humid. T+DI 155. obviously this was a down week, only 51 km/4:31 of running.

so if i'm not going to run the half next weekend, then i think what makes sense is to just swing back into SubT. one tweak i've been considering is shifting the 3x10 (or equivalent) to the middle of the long run on sundays. that would increase one-day workload for that day just a bit, but it'd free up mondays to prioritize weights while preserving rest days on either side of each workout. running seven days a week feels good but i do think it's a bad idea long-term to be doing no weightlifting at all and it's just really hard to make time for both on the same day.

alternatively, i could just try to keep lifting sessions very short, like 20-30 minutes tops, and do a couple a week. something like 2 x 10 RDLs, 2 x 10 calf raises, and a core/upper circuit. it really does feel good to run every day.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on September 13, 2026, 11:57:04 am »
Quote from: LBSS on September 13, 2026, 10:28:30 am
leaning towards bailing on the half next week. i just don't feel like i'm going to be up for it, and it's a long time to be away (prob five hours door-to-door) in the morning, when the baby is most active and hungry. not 100% writing it off yet.

i think that'd be pretty reasonable. doing a half when you're exhausted and haven't been able to do (m)any specific longer workouts runs sounds like a recipe for being annoyed about performance and/or getting a little injured (at least imagining myself in this situation).

on the other hand, doing races is always cool and fun.
40
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 13, 2026, 11:49:27 am »
13-09-26

Cardio - 1:31:32, 125 hr avg [first half outdoor running, 6.73k in 45:10]

Notes

~45 mins of faster running yesterday, so legs pretty tired today, and left achilles a little sore, so kept this a bit shorter. no pain during the run, which is good, but still a bit tender. yesterday was, on reflection, pretty obviously too much of a step up in terms of quality, but seem to have gotten away with it.

still 8h45m on the week with a day off, lol, so much for a down week. tuesday's workout was lighter than average, at least. maybe i can wangle a 10 hour week some time.

eta: finally touching the intervals.icu score i peaked at pre the last half, this time entirely int the grey zone and with a lot of x-training (which, as noted, typically counts for less score on easy stuff). will be cool to translate that to some more running specific fitness over the coming months as i translate to doing a few more proper workouts on feet.
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