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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.
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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.
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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:
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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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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 06, 2025, 04:09:53 pm »
06-06-25

Run -- 7.91, 53:04

Notes

Not adductor issues, so yeah just a sign to warmup for more than 5 mins lol.

Will probably try to do leg lifting tmrw, i.e. same day as session, so that there's two days of easy (L+E) for legs to recover properly before next session.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by 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.
87
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 05, 2025, 03:57:34 pm »
05-06-25

Run
w/u
3 x (10' on / 90" off) [4:37, 4:30, 4:37]
c/d

9k, 48:00 total

Notes

The slightest bit of adductor funk on the right side. Was super rainy and I was running late, so I just wanted to get this done asap so first rep was begun only 6 mins into the run. I am generally a warmup sceptic, but perhaps a chilly rainy day is a time to extend rather than cut short warmups. Lesson learned.

Quote from: LBSS on June 05, 2025, 07:46:03 am
is there a way to use back roads, even if it's significantly longer? the few times i've run-commuted, i can take a slightly longer route that ends up on a paved running/biking trail. much more tolerable than the most direct route.

Oh yeah I deliberately took the straightshot route just to see what the shortest possible time would be. Think the first 10 mins of the run are going to involve people dodging more or less no matter what, just in virtue of my office's location. The remainder of the run was chill, though as I said somewhat polluted. Not really any options to avoid pollution other than maybe canals/towpaths, but those tend to be jammed with cyclists at commuting times so not sure that improves anything. River possible but probably doubles the distance, and I like being home early.
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Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LoopieMclooperson on June 05, 2025, 10:33:04 am »
4/29/25 Tuesday
Bench 10x180, 10x180, 10x180.
Dip 10, 10,
Treadmill 45 mins 2.54 miles

5/6/25 Tuesday BW = 186.8
Treadmill 45 mins 2.46 miles

5/8/25 Thursday
Bench 5x185, 3x205, 1x225, 3x225, 7x205, 6x205.
Deadlift 5x185, 5x205, 5x225, 5x225, 5x225.
Dumbbell lunge 10x40, 10x40, 10x40.
Sit up board (6) 20, 20, 20,

5/9/25 Friday
Treadmill 45 mins 3.21 miles (4.7)

5/12/25 Monday
OHP 12x105, 12x105, 12x105.
Pull up 6, 6, 6.
Dip 22, 22, 22.

5/13/25 Tuesday BW = 187.4
Treadmill 45 mins 2.24 miles

5/20/25 Tuesday
Bench 3x185, 2x205, 1x225, 3x225, 6x205, 5x205, 5x205,
Chin up 7, 7, 7.
Dip 25, 20.

5/21/25 Wednesday BW = 188.0
Treadmill 45 mins 2.24 miles

5/22/25 Thursday
Squat 5x135, 8x135, 8x145, 8x145.
Barbell lunge 10x40, 10x40, 10x40.

 5/23/25 Friday BW= 186.0
Treadmill 30 mins 1.46 miles

5/27/25 Tuesday
Bench 10x180, 10x180, 10x180.
Treadmill 45 mins 3.24 miles

5/30/25 Friday BW= 187.6
Squat 5x135, 5x155, 5x155, 5x155.
Deadlift 5x135, 8x185, 8x185, 10x185.

6/3/25 Tuesday BW =187.0
Treadmill 25 mins 1.24 miles

6/4/25 Wednesday
Squat 5x135, 5x155, 5x165, 5x165, 5x165.
Dumbbell lunge 10x35, 10x35, 10x35.
Sit up board (5) 25, 25, 25.

6/5/25 Thursday
Bench 10x180, 10x180, 10x180.
Row 15x75, 15x75, 15x75.
Pull up 5, 5, 5, 5, 5.
Dip 20, 20, 20, 20.


Still improving slowly. Feeling pretty great actually, but my performance and energy are down.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 05, 2025, 08:50:26 am »
Gym work 26:

Bench press:

20x6
40x6
60x6
60x6
60x6 (will move to 65 or 62.5 kg next time)
40x11

RDL:

20x6
60x6
100x6
100x6

Seated horizontal V-grip pulls to chest:

100x8
100x8 (difficult)

Bodyweight: 89.9 kg (-0.6 kg)
Exhaustion level: 7/10

Comments:

Good benching, will move to 62.5 kg next time. RDLs were also good.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 05, 2025, 07:49:41 am »
yeah i texted a buddy yesterday who's getting back into running after a long layoff when his kids were very little, and has sub-6:00 mile as his main goal. he ran 4:5x in high school, >20 years ago. he's interested in the meet, so i think that's probably happening.

actually, there is a local track club that organizes all-comers meets pretty regularly. i'd just forgotten about them. they're out in the burbs but i have a car now so that's really no barrier.
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