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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on November 17, 2025, 03:55:44 pm »
Quote from: LBSS on November 16, 2025, 05:08:57 pm
just finished john davis's (the runningwritings guy) book marathon excellence. really liked it, much more than daniels or pfitzinger. gonna take his suggestion to start rating workouts by RPE, just to get in the habit. thinking more seriously about a late spring marathon, and will definitely follow one of his plans if i decide to go for it.

been reading this too and it's definitely the best running (training) book i've read by a (forgive the pun) big distance
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 17, 2025, 03:55:08 pm »
17-11-25

Run -- 7.12k, 44:50

Lift --
chins
dips
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 16, 2025, 05:08:57 pm »
yesterday

- run 17:33, 3.44 km
RPE 2

today

- gym workout: banded glute stuff, SL pogos, BSS, SLRDL, suitcase carries
something screwy with my neck, wtf.

later

- run 1:09:34, 13.64 km, w/ 6 x strides at the end
RPE 3.5. felt so good. had been feeling quite lazy and unmotivated the last few days. really can't wait for this damn race.

just finished john davis's (the runningwritings guy) book marathon excellence. really liked it, much more than daniels or pfitzinger. gonna take his suggestion to start rating workouts by RPE, just to get in the habit. thinking more seriously about a late spring marathon, and will definitely follow one of his plans if i decide to go for it.
74
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 16, 2025, 03:38:01 pm »
14-11-25

'Run' -- 2.60k, 20:20

15-11-25

Run -- 6.41k, 32:36

16-11-25

Run --13.00k, 1:09:08

Notes

took thursday off, felt a little better fri morning so gave it a go but felt brutal 5 mins in and didn't improve so called it -- was barely able to maintain running pace. think i just had a low-level cold or some other illness. since i had felt exhausted all week, had a like 4-day long headache, one day of throat tickle, but nothing surfacing to the level of 'hey i actually feel properly ill'

spent the weekend in paris, so just did whatever i felt like on runs, touring aobut etc. `bad`week of training but still 5 hours and 52k, so that's a week i'm still very happy with!
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 14, 2025, 08:33:43 pm »
- gym workout: mix of banded glute stuff, BSS, SL pogos, SLRDL, pull ups, push ups, hollow body holds
neck started bothering me on pull ups (?)

- run home from gym 39:05, 6.71 km
very easy
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on November 14, 2025, 09:18:40 am »
Gym work 48:

Pistol squats (right leg significantly assisted with a band):

5
5
5

Chinups:

7
5
3 (probably could've done 5 if all out)

Pallof press:

Band x 10 s each side
Band x 10 s each side

Landmine hack squat:

20x10
20x10

Landmine push press:

20x10
20x10 (explosive)

Cable kickbacks:

4 pins x 10 (very easy)

Bodyweight: 91.3 kg (+0.7 kg)
Exhaustion level: 9/10

Comments:

Pistols were great on the left, terribly hard on the right even with significant assistance with the black band. Here's a recording on the left:

https://youtube.com/shorts/Ub7R6E9Mojg?si=eUS7nzDs8Cxs5N5N

My bodyweight has increased back over 91.3 kg which annoys me. I need to get significantly lighter. I'm taking creatine right now so that might play a role. Rest of the lifts were pretty explosive, but the negative part is that my heart rate went into the 160s here and there.
77
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 12, 2025, 03:51:33 pm »
12-11-25

Run -- 8.94k, 56:39

Lift --
1A DB Lat Pullover
1b DB Fly
2 sets
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 12, 2025, 08:02:04 am »
- track workout
-- warm up
-- 1600m progressive pace marathon-HM-10k-5k
-- 5 x [400m @ 5k, 100m faster, 100m walk]
-- 1600m @ 5k
-- cool down
did the reps a little fast/optimistic: 3:40-3:46. final 1600m was in 6:09. felt pretty good, not too hard a workout.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 11, 2025, 04:17:06 pm »
11-11-25

Run --
w/u
2 x (10' on / 2' off) @ [4:28, 4:22] + 3 x (3'30" on / 1' off) [4:09, 4:25, 4:17]
c/d

Total -- 11.27k, 1:00:08

Notes

A+ workout by weekday morning standards. Not concerned about variability on the shorter reps, the middle was if anything the hardest effort! super windy today + some bits up vs down a mild hill in the park
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on November 11, 2025, 09:39:53 am »
Gym work 47:

Bench press:

20x5
50x5
70x4
70x4
70x3

Dumbbell Bulgarian split squat (each leg):

60x8 (30 kg dumbbells)
60x8
60x8 old age and all-time :personal-record: :ibjumping: :ibsquatting:

Landmine RDL:

15x8
25x8
35x6 (can't hold the bar longer than this)

Landmine push press:

15x8
25x8
25x8

Seated calf raises (slow tempo):

30x8
30x8
30x8
30x8

Bodyweight: 90.6 kg (-0.5 kg)
Exhaustion level: 10/10

Comments:

Again one of the best workouts of the year. Bench press was strong (given my weak pressing in general), maybe with a spotter I would have gotten 5 reps on the first set and 4 reps on the last set. Still, pretty good, I can now use 70 kg as my work sets.

Dumbbell BSS ties all time :personal-record:, felt light as a feather. If my grip wouldn't fail, I bet I could do them with 40 kg+. Here's a recording:

https://www.youtube.com/shorts/MSGnBFJX8SA

Landmines put some squeeze into my back which is bad, it flares up my back injury.
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