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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on October 18, 2025, 11:39:32 am »
Recent Posts
52
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 18, 2025, 11:38:25 am »- run 2:34:25, 27.02 km
pretty fair dress rehearsal for next week. distance and elevation gain very similar to the race loop. feeling pretty good, i could definitely have gone out and done that again. in my memory, the hills are steeper in patapsco, but that may also have been influenced by how warm and humid it was when i ran there. much more pleasant today and should be next weekend as well.
ETA: i also tried again with homemade carb drink. still made it too liquidy, but it actually worked out well. i think it will use the same mix next week: 2/1 maltodextrin/fructose ratio with salt, lite salt, and magnesium. i mixed up about 500mL of that, with powdered pink lemonade for flavor, and added 200mL of water, which ended up yielding just about 500mL of drink. in a 400mL bottle that gives me 216g carbs, or just under 90g carbs per hour, which i tolerate easily. could probably go a little higher, even.
A goal = finish without feeling like shit
B goal = finish under 5:30
C goal = finish under 5:15
pretty fair dress rehearsal for next week. distance and elevation gain very similar to the race loop. feeling pretty good, i could definitely have gone out and done that again. in my memory, the hills are steeper in patapsco, but that may also have been influenced by how warm and humid it was when i ran there. much more pleasant today and should be next weekend as well.
ETA: i also tried again with homemade carb drink. still made it too liquidy, but it actually worked out well. i think it will use the same mix next week: 2/1 maltodextrin/fructose ratio with salt, lite salt, and magnesium. i mixed up about 500mL of that, with powdered pink lemonade for flavor, and added 200mL of water, which ended up yielding just about 500mL of drink. in a 400mL bottle that gives me 216g carbs, or just under 90g carbs per hour, which i tolerate easily. could probably go a little higher, even.
A goal = finish without feeling like shit
B goal = finish under 5:30
C goal = finish under 5:15
53
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 18, 2025, 10:01:44 am »18-10-25
Half marathon -- 1:30:33 [chip and watch agree, which is fun]
Notes
Perfect conditions (12-14C, not humid, overcast). Felt decent going in. Was fun! Didn't hate it as much during it as I anticipated, lol.
Negative split: 45:28 -> 45:05 is a nice sign. Wasn't sure how I'd hold up in back half having not run the distance before, but I guess I have a lot of runs >90 mins on feet. Other than the Parkrun last week, not sure I had a single workout where I ran <4:20 for more than a k? Ks 10-15 look like where I let it drift a little. HR notable lower there (~175 rest of time, 172 in there) and I was at 4:20 pace in that chunk. Don't feel bad about that in retrospect, since it's hard to know how much juice you can really have left without having done it before. Gives me confidence that I am actually in sub 90 shape though. Especially if I replace my Zoom Fly 6s with Alphafly or Puma Fast-Rs or whatever.
Anyway fun and I don't think I got injured. Going up stairs is a lot easier than donw.
oh also Nick Bester paced the group I was in for like 5k, lol, may end up on his youtube i guess
Half marathon -- 1:30:33 [chip and watch agree, which is fun]
Notes
Perfect conditions (12-14C, not humid, overcast). Felt decent going in. Was fun! Didn't hate it as much during it as I anticipated, lol.
Negative split: 45:28 -> 45:05 is a nice sign. Wasn't sure how I'd hold up in back half having not run the distance before, but I guess I have a lot of runs >90 mins on feet. Other than the Parkrun last week, not sure I had a single workout where I ran <4:20 for more than a k? Ks 10-15 look like where I let it drift a little. HR notable lower there (~175 rest of time, 172 in there) and I was at 4:20 pace in that chunk. Don't feel bad about that in retrospect, since it's hard to know how much juice you can really have left without having done it before. Gives me confidence that I am actually in sub 90 shape though. Especially if I replace my Zoom Fly 6s with Alphafly or Puma Fast-Rs or whatever.
Anyway fun and I don't think I got injured. Going up stairs is a lot easier than donw.
oh also Nick Bester paced the group I was in for like 5k, lol, may end up on his youtube i guess
54
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 17, 2025, 08:21:37 pm »- dreadmill "hills" x 4 "miles"
- climb x 20 mins
felt very uncoordinated and off, and i wasn't about to make it a climbing workout so just bagged it.
- superset x 2
-- DB SLRDL +20 x 8
-- BSS +20 x 8
- superset x 2
-- goblet squat 16kg x 10
-- KB OHP 16kg x 5
-- pull up x 5
meh. but good just to get in the gym.
- climb x 20 mins
felt very uncoordinated and off, and i wasn't about to make it a climbing workout so just bagged it.
- superset x 2
-- DB SLRDL +20 x 8
-- BSS +20 x 8
- superset x 2
-- goblet squat 16kg x 10
-- KB OHP 16kg x 5
-- pull up x 5
meh. but good just to get in the gym.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 17, 2025, 03:39:41 pm »17-10-25
Run -- 3.45k, 20:37
Notes
4 strides in there. Hyped for tmrw.
Run -- 3.45k, 20:37
Notes
4 strides in there. Hyped for tmrw.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 16, 2025, 07:55:32 pm »- run 1:16:53, 14.26 km
lovely evening. i've let myself take it easy in the mornings this week, apart from yesterday, because jet lag. i'll be back to pre-work running next week.
lovely evening. i've let myself take it easy in the mornings this week, apart from yesterday, because jet lag. i'll be back to pre-work running next week.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 15, 2025, 03:35:41 pm »14-10-25
Run -- 6.95k, 41:36, with 2 x 1k @ half marathon-ish effort [4:18, 4:13]
15-10-25
Run -- 5.21k, 33:18
Notes
Mid 4:10s pace felt comfortable enough on Tuesday when I was still carrying a fair amount of fatigue -- that was an unusually big weekend for me. Tomorrow total rest (well I'll probably still get like 10-15k steps because I walk a lot), Friday ~30 mins including strides. Then Saturday aiming for sub 90. Dropping fibre way down next few days and will go big on carbs on Friday I guess. Unsure if that is likely to make a difference but it'll be fun at least. No lifting this week either (well, maybe on Sunday if I'm feeling good
)
yeah totally makes sense. i'm going to try to keep with monthly parkrun for that reason, jsut to get some faster/harder stimulus. if i was less than enthusiastic about this race, it's because it's on a boring course and i'd been feeling injured.
Run -- 6.95k, 41:36, with 2 x 1k @ half marathon-ish effort [4:18, 4:13]
15-10-25
Run -- 5.21k, 33:18
Notes
Mid 4:10s pace felt comfortable enough on Tuesday when I was still carrying a fair amount of fatigue -- that was an unusually big weekend for me. Tomorrow total rest (well I'll probably still get like 10-15k steps because I walk a lot), Friday ~30 mins including strides. Then Saturday aiming for sub 90. Dropping fibre way down next few days and will go big on carbs on Friday I guess. Unsure if that is likely to make a difference but it'll be fun at least. No lifting this week either (well, maybe on Sunday if I'm feeling good
)agreed that if your body feels good you should follow through with the race. most of the faster guys in my running group are racing all the time, even throughout the summer, and it seems the training stimulus from non-tapered races is hard or even impossible to replicate in training. as long as you're not always trying or expecting to PR. i intend to race more frequently once i get past the JFK.
yeah totally makes sense. i'm going to try to keep with monthly parkrun for that reason, jsut to get some faster/harder stimulus. if i was less than enthusiastic about this race, it's because it's on a boring course and i'd been feeling injured.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Raptor on October 15, 2025, 10:31:33 am »Do you really eat 12 eggs per day? I mean... what does your gallbladder think about that?
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on October 15, 2025, 10:28:53 am »Gym work 41:
Bench press:
20x5
20x5
40x5
65x5
65x5
65x4
40x10
Medium bar squat:
20x5
20x5
60x5
80x5
100x4
80x5
Chinups:
6, 4, 4
Deadlift ++ Leg curls:
60x5
80x5 ++ 80x10
100x5 ++ 80x10
Bodyweight: 90.2 kg (-0.2 kg)
Exhaustion level: 9.5/10
Comments:
Cold outside, so gym. Bench was very good, happy about it. Squats were difficult and after my 100x4 set I had a heart rate of 160 and felt a little shaky. I had to mentally focus not to lose it. Incredible how much systemic fatigue squats put on me. Chinups were not great, not terrible.
Deadlift was pretty good and it surprisingly fatigued me less than the squats, I guess because you can leave the barbell from your hand for just a bit whereas in the squat the bar is always on your back and eating away at your energy.
Bench press:
20x5
20x5
40x5
65x5
65x5
65x4
40x10
Medium bar squat:
20x5
20x5
60x5
80x5
100x4
80x5
Chinups:
6, 4, 4
Deadlift ++ Leg curls:
60x5
80x5 ++ 80x10
100x5 ++ 80x10
Bodyweight: 90.2 kg (-0.2 kg)
Exhaustion level: 9.5/10
Comments:
Cold outside, so gym. Bench was very good, happy about it. Squats were difficult and after my 100x4 set I had a heart rate of 160 and felt a little shaky. I had to mentally focus not to lose it. Incredible how much systemic fatigue squats put on me. Chinups were not great, not terrible.
Deadlift was pretty good and it surprisingly fatigued me less than the squats, I guess because you can leave the barbell from your hand for just a bit whereas in the squat the bar is always on your back and eating away at your energy.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 15, 2025, 07:43:43 am »- track workout
-- warm up
-- 5 x 5 mins @ HM-->5k pace w/ 1 min jogging rest
-- cool down
sore! a week off kills, there's no way i should be sore from an 8.5-mile easy run. paces were 4:13, 4:08, 4:03, 3:58, 3:53, pretty happy with that. last rep was hard.
-- warm up
-- 5 x 5 mins @ HM-->5k pace w/ 1 min jogging rest
-- cool down
sore! a week off kills, there's no way i should be sore from an 8.5-mile easy run. paces were 4:13, 4:08, 4:03, 3:58, 3:53, pretty happy with that. last rep was hard.