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91
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 05, 2026, 01:19:26 pm »
- run 1:15:17, 13.68 km
a little longer than prescribed but making up partially for yesterday's aborted effort. focused on keeping HR below 130, succeeded. warm out but raining.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 05, 2026, 11:14:11 am »
just finished reading sirpoc's book. enjoyed, to the point where i think i'll switch to NSM after the marathon. if all goes well with the baby this summer then i'll sign up for another marathon in the fall and use his marathon build.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 05, 2026, 09:09:54 am »
05-04-26

Run -- 18.49k, 1:50:39

Notes

A+ long run. Much like last week, the second half felt better than the first. Last 1.5k was at 5:40 pace and only like 2bpm higher than rest of run average. Got home and other than some foot pain, wouldn't have even know I had done anything more than go for a 20 min walk, in terms of how I felt. Pretty awesome way to feel at end of (a) 7 full weeks of running every day, (b) first 80k week, (c) longest run ever in terms of time on feet and (d) second-longest run in terms of distance.

Think that when I'm 'feeling too good' is often a sign to take a step back/taper/rest a bit, if only to avoid pushing things too much.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 04, 2026, 11:43:28 am »
- long fast run
-- warm up
-- 8 km @ 90% MP
-- 8 km @ 92% MP
-- 8 km @ 94% MP 4.76 km @ 94% MP
-- 6-8 km @ 96% MP
too damn hot, bailed way early because i felt like i was going to start feeling sick if i kept pushing. i am NOT heat adapted right now, no surprise. RPE 8.5, instead of the 9-9.5 this was supposed to be. disappointed, but also just a good reminder to adjust paces for heat and humidity now that it's warming up. T+DI 141, it was 80/27 with dew point at 61/16, and sunny. should have slowed by ~8s/km.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 04, 2026, 08:17:17 am »
04-04-26

Run
- w/u
- 8 x (1k on / 1' off) [4:00 avg]
- c/d

13.98k, 1:11:07

Lift
same full body mix as last week

Notes

solid session. First rep was 4:11, just didn't really lock into it properly, then the rest were all solid. 4 reps at sub 4:00 pace, rest 4:01 or 4:02. Felt comfy. Not going to bother tapering for this 10k next week, beyond maybe dropping 1 rep on thurs and 10 mins on fri.

eta: plan for tmrw is 18k. which puts me just over 80km for the first time  :ibrunning: :strong:

eta2: looked at the sirpoc book for his 10k race guidance. maybe i will taper (basically same as I outlined above, but dropping another rep and at an easier effort + shorter on friday). Also says his 10k pace is usually 0.95-0.97% his 1k rep pace. So, uh, 4:01 -> has me somewhere 3:49-3:54 (i.e. 38:10-39:00 flat). I'd be pretty thrilled with that. guess the plan will be to go out at 3:59 and adjust as things proceed. exciting.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 03, 2026, 06:38:31 pm »
- run 52:18, 10.00 km w/ 5 x 20s strides
suddenly hot, 82/28 degrees. HR way up, but also just ran this a little too fast. gonna be warm again tomorrow morning for my penultimate Big Workout, but at least not quite this warm. same deal next weekend, as well. almost close enough to race day to start obsessively checking the forecast for toledo, ohio.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 03, 2026, 07:31:43 am »
03-04-26

Run -- 8.55k, 54:44

eta: i am gonna have so many naps this weekend, gonna rule

registered for a 10k next saturday to benchmark things. guess sub 40 is the goal!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 02, 2026, 04:16:50 pm »
02-04-26

Run
- w/u
- 5 x (6' on / 1' off) [4:05 avg]
- c/d

11.19, 55:51 total

OL Calf ISOs, like 2 x 5s each side

Notes

Nice nice nice. That pace was with 3 reps in the 'hard direction' on my usual loop here, too.

Treated myself to trying out the Vaporflys for this. They seem preetty helpful, based on how this felt, haha. Interestingly, cadence ~2-3 strides/min higher than usual. Would have thought they'd manifest as longer rather than more strides. Could also just be random or measurement error.

Sirpoc's guidance has the 6' reps workout as being pretty reflective of half marathon pace....well that'd be pretty exciting if so. Still plenty of time, and as I continue to feel fresh and good I'm hoping I'll be able to push the volume a bit over the next few weeks. Esp since I can probs chill a _little_ at work given I'm in my notice period now, haha.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on April 02, 2026, 08:36:35 am »
nice!  :highfive: :highfive: :highfive:
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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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