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91
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 02, 2026, 07:45:25 am »
oh i know, it seems nutty to me as well, and i'm not actually gonna start doing HIIT. actually, in his defense, when i talked to davis, the two strength things he recommended were heavy hamstring work (RDLs or similar) and heavy calf raises. but sledgehammer slams and the like are just so fun.

- run 58:33, 10.45 km
legs a bit flat, average HR quite low (118) for what was not an unusually slow run (5:36 average).
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 01, 2026, 04:12:11 pm »
01-04-26

Run -- 8.92k, 54:42

Notes

despite feeling like crap, that run felt great.

after 6 rounds of interviews, finally got, negotiated, and accepted an offer for a new job. getting a nice raise and moving to a startup i am really excited about.  :ibrunning:
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on April 01, 2026, 04:05:16 pm »
Quote from: LBSS on March 31, 2026, 10:25:54 am
i rediscovered/remembered ross enamait the other day. saw an article by john davis about strength training for running and that basically recommends circuit training, and it brought rossboxing right to mind. his blog is still up, so i was looking through the archives. got me itching to find a truck tire and buy a sledgehammer, lol.

this is one place where i disagree with most of what running people recommend re training. i jsut don't get any of the common arguments for circuit training as the main modality for strength. feel like if you're lifting for running purposes, your goals are (a) do a thing that helps the most with running and (b) accumulate the least fatigue. circuits seem bad on both counts! less rest, more metabolic, less strength focused, etc., all seem bad. i feel like the only lifting that makes sense is lower volume, high intensity power and/or strength work. like 2 sets (per week!) of 2-4 reps across relevant things
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 01, 2026, 07:51:53 am »
- track workout
-- warm up
-- 7 km @ 105% MP
-- cool down
actually more like 106% but close enough. Rx was 6-8 km, depending on feel, and my legs felt a little flat. could easily have done 8 but called it at 7. RPE 7, on the money.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 31, 2026, 04:08:16 pm »
30-03-26

Run - 8.53k, 55:54

31-03-26

Run
- w/u
- 3 x (10' on / 1'30" off) [4:16 avg]
- c/d

10.93k, 55:38

Notes


Surprisingly fresh both today and yesterday, given sleep's been bad. Nice pace today. Sirpoc's book + all the various calculators are pretty strongly suggesting I'm in 19:00/1:27:xx shape...Exciting...
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 31, 2026, 10:25:54 am »
i rediscovered/remembered ross enamait the other day. saw an article by john davis about strength training for running and that basically recommends circuit training, and it brought rossboxing right to mind. his blog is still up, so i was looking through the archives. got me itching to find a truck tire and buy a sledgehammer, lol.
97
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 31, 2026, 07:48:53 am »
- run 59:58, 10.45 km
unsurprisingly, legs a little sore and tired. this was supposed to include some surges at 5k pace but seemed better to keep it very easy. HR averaged 121. gonna warm up a lot this week, it was around 60/16 degrees when i left the house.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 29, 2026, 12:41:54 pm »
- half marathon race in 1:28:38 (official), 1:28:10 (watch)
PR'd by over two minutes and followed my pacing plan faithfully: conservative for the first 6 km (4:16 average), middle 10 km right around target pace (4:12 average, against a target of 4:14), then over the final 5 km i literally ran sub-20. felt incredible. caught and passed about a dozen people in the final two miles.

RPE 9.5, i crossed the line feeling almost like i was going to throw up but in retrospect i know i could have started cutting pace down earlier and probably run 1:27:xx at least on the watch. the effort didn't start feeling hard until around two miles to go, when i dropped down to sub-4:00 pace and then sub-3:40 for the final kick.

feeling very good. training: it works!

ETA: fueling was also on point. i forgot to bring coffee with me but i bought a caffeinated gu gel at the little mini-expo they had set up and took it a half hour before the start, along with a fig bar. SiS beta 40g gels at 5k, 10k, and 15k, and water only from the four aid stations. helped that it was cold, just above freezing at the start and probably low-40s/6-7 degrees at the end. so not much sweat.

had fun at the scrabble tournament yesterday, as well. went 4-4, with four close wins, one close loss, and three ass-whippings, so despite going .500 my cumulative spread was a hilarious -649. i really do like playing scrabble, i should play more and study at least a little. i am, as they say, a good living room player, but it'd be fun to level up at least a bit.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 29, 2026, 08:26:44 am »
29-03-26

Run -- 17.13k, 1:42:30

Notes

74.2k, second longest weird ever. Biggest streak of 4 weeks (69.6, 69.7, 72.3, 74.2) that I've had. Last time I hit 75, I had only run 35, 50, and 63k the preceding weeks (with the half being in 50k week), and that's when my foot started really getting in the way of stuff. Think I've managed int a lot more sensibly this time around, so hoping we can keep building. In the spirit of that, made sure this run was < 10% longer than last week's long run (https://bjsm.bmj.com/content/59/17/1203).

48 fitness, but -10 form again (last week was -11) so will see how this coming week goes recovery wise. Made sure to bring carbs in my drink for the long run today, so hopefully that helps with recovery.

Third longest run (behind the half and a long run with SubT in it that I did last May), and longest 'easy' run by distance, tied-second-longest by time on feet (literally to the second, lmao, crazy coincidence). Next week should probably be PR for both (I.e > 1:47 and 17.61k). Exciting.
100
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 28, 2026, 11:40:12 am »
Gym work 72

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press (wide grip):

20x6
20x6
50x10
50x10
50x10

Medium bar squat in OL shoes:

20x6
60x6
90x6
110x3 (pretty shaky)
120x1 (good, could've done 3 or so)
100x6 (difficult)
85x6 (good)
80x6 (good)

Landmine one-leg deadlift:

bar+10kg x 10
bar+20kg x 10

Landmine push press:

bar+20 kg x 10

Glute cable kickbacks:

5 pins x 10 (each leg)

Bodyweight: 90.5 kg (-0.3 kg)
Exhaustion level: 10/10
Rating: Good

Comments:

A good but very tiring workout. Had a chat with another guy that was training so I stayed in the gym for quite a bit, 1:30 hours. Squats were weird - the 110x3 set felt heavy and shaky but the 120x1 felt explosive and easy. Bench was fine, even though it's still very low weight.
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