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71
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 11, 2025, 07:39:46 am »
- track intervals
-- warm up
-- 2000 @ HM pace (4:16); 1000 @ 5k (3:57); 1000 @ 3k (3:42); 3 x 400 @ mile (3:30-3:31)
-- cool down
legs heavy during cool down, this was a good workout. pacing was a little all over the place during the 2k but ended up averaging right on the money.

also, the posterior knee clicking started right away - in both knees, but more pronounced on the right - and continued to get more pronounced through the 2k. i stopped briefly after the 2k and massaged the back of my right knee, then continued with the rest lap. considered bailing but then remembered that before it'd felt better going fast than slow. click and discomfort went away on the first 1k and did not return.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on June 11, 2025, 03:24:46 am »
Jun 8-14 , 2025

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

June Week 2 of 4 BW 206-210

Sun Jun 8

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Mon Jun 9

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Tue Jun 10

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Wed Jun 11

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* some hope that my recovery is going in the right direction. could have gotten 475 but kept it at 455. i did not feel any tenderness after. i'm feeling good. will aim for 495 1-2x per week only if i even get to that anytime soon.

Thur Jun 12

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Fri Jun 13

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Sat Jun 14

6:00 am
Paused Squats 315-315-315,405 SKIP
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

73
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 10, 2025, 03:40:42 pm »
09-06-25

Run -- 7.10k, 49:17

10-06-25

Run -- 7.61k, 42:09

Notes

Yesterday fine, HR never got above 130. Today's run was grim. Had Dr's appt in morning so ran home. Bag was fuller/heavier than expected and just felt crappy. Ran like tempo-effort for like ~5.5k in the middle since I knew I wasn't getting a subT in today. Was pretty warm and I just felt sweaty and gross, and it took ages to cool down/get relaxed after I got home.

Glad to get it in, but not so fun lol.
74
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 10, 2025, 07:53:11 am »
- run 54:54, 10.00 km
humidity 88%, dew point 70, so even though it's warm rather than hot, the air is thick.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 09, 2025, 07:21:46 am »
haven't logged this yet but my left tib anterior has been feeling kind of fatigued the last couple days. started before the race. i'm not sure what that's about. it doesn't seem to affect my gait or anything, and i don't notice it at all while running, but it's noticeable when i'm just walking around the house. kind of odd.

maybe it's from the curve on those 200s?
76
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 08, 2025, 01:31:51 pm »
- run 1:25:01, 15.36 km
not as hot as yesterday but still pretty humid.
77
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 08, 2025, 07:37:51 am »
08-06-25

Run -- 12.53k, 1:22:12

Notes

66k, 6:37 time on feet this week. Nice.

 Mixing units, but that's the first 40 mile week I've ever done. No deliberate effort to extend things, just got a bit more efficient with morning routine so those runs had the space to be a bit longer. No plans to extend things either, for a while, just settle here and see what happens.

Maybe I'll take the long run out to 90-100 mins now and then. I'm nominally training for a half in October (though really just training to be faster generally without any peaking in mind), so makes sense for LR to be at least as long as I am aiming to do that in (1:25-1:30 I guess  I'm thinking atm, since those map to ~18:30-19:30 5k, which I think given my training/current rate of improvement is a reasonable range to expect to be in).

Noticed that sometimes my HR Strap disconnects from watch if I wait to long to start. Wonder if that happened at the 5k (was like 20 mins milling around between arriving and starting the race, and I don't remember if I checked to re-pair the strap) and if so if the HR reading I got from that race is just stride-locked nonsense. Coros app a bit opaque when it comes to telling you whether a device was connected for a give neffort, as far as I can tell so far.

ETA: Average 3450 kcal last week and that was enough to maintain weight. That said, even with cereal, nut butter, smoothies, and biscuits that's just a lot of effort and a bit of a struggle digestion-wise. Might just go with the grace of god and return to appetite-based eating and just ride this where it takes me. Shouldn't lose too much muscle given I'm still keeping up a reasonable effort lifting wise.
78
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 07, 2025, 10:06:20 am »
indeed.

- warm up

- 5k race in 20:07 (official), 20:02 (watch)
so unbelievably humid, it was literally 95% according to the weather report. i left some in the tank, didn't push as hard as i might have especially on an unexpectedly steep hill in the fourth km. lost a fair bit of time there. the course was hillier than i thought it was going to be overall. a bit disappointed in the finishing time, but then again i wasn't going into this expecting to PR. lesson learned: i can push harder, earlier, on 5ks. also, humidity sucks. finished 13th overall out of 1184, which is pretty good but really just means the race wasn't that fast.

i'll sign up for another 5k later this year, on a weekend when the weather looks more tolerable.
79
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on June 07, 2025, 08:28:14 am »
Quote from: LBSS on June 06, 2025, 07:30:13 am
- run 37:46, 6.79km, strides 4 x 100m w/ walking rest
strides in 16-17s. again, pondering the gap between me and cole hocker is just hilarious. my stride pace today translates to a 4:30 mile.

or elite marathoners running 17.5 seconds 100s for 2 hours  :wowthatwasnutswtf:
80
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 07, 2025, 08:05:11 am »
07-06-25

Run --
w/u
10 x (3' on / 1' off) [avg for reps: pace - 4:13; HR - 156; max HR - 168]
c/d

Total -- 11.54k, 1:02:37

chill like 30 mins

Lift --

1A Chin
30 x 9, 7, 5 + BW x 10

1B Dip
20 x 8, 7, 5 + BW x 5

RDL
150 x 5, 4

Zercher
120 x 4, 3

2A Wide-Grip BB Row
80 x 9, 8

2B Incline Fly
17.5 x 10, 8

3A Lateral Raise
17.5 x 14, 10, 8, 6

3B Hammer Curl
17.5 x 7, 5, 4

Notes

Running RPE was like 3-4/10. Felt like I could keep going at that pace indefinitely. First rep was 4:22 as I was feeling it out, and the rest were all 4:11-4:14 pretty much. Guess this is the difference between (a) rolling out of bed, going to the bathroom, drinking a glass of water and starting the run vs (b) getting an extra hour of sleep, having my breakfast smoothie, chilling for an hour then going when I feel ready. Plus also fitness.

Max HR of 168 shows it was very controlled, since that's like 87% max hr, so almost certainly sub LTHR. IIRC, LTHR for running is usually ~87-90% of max HR (so ~167-173 for me). However, the wizardry of intervals.icu insisted that, based on maintaining an avg of 181 for >20 mins during my 5k race, my LTHR cannot be below 177. Tbh based on feel, I think 170 is closer to reality. Ah well doesn't really matter, key is that I am pretty sure that (a) I did not overcook this workout and (b) I do not think I am generally overcooking workouts. Better to go too easy than too hard esp when you're within the ballpark.

Did 8 of the reps on the crappy cinders track in the park that LBSS may recall. Half clockwise half widdershins. The bend of the track has an adverse camber (worse on one of the bends than the other). During the clockwise reps, the right adductor expressed mild displeasure when turning with the adverse camber. Not surprising, since in general my right leg seems to get annoyed when the ground is uneven such that it is higher on the right than the left. Got genuinely 0 idea about what course of action that suggests, and it's never an issue, but I defo do find myself trying to keep right on flat or marginally lower ground when I have the option.

Lifting solid. Might reduce weight slightly on RDLs, just not getting the ROM I want post-run when tired and stiff.

ETA: May experiment with exercises (1) and (3) from this insta post:
?img_index=3
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