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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on April 11, 2026, 05:32:23 pm »i meant what's the race called, what race is it. sorry for ambiguous wording lol.
Recent Posts
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 11, 2026, 04:04:35 pm »sucks to be so close to a benchmark like that and miss it but i think it's good that you went through with the race anyway. at least for myself, i'm inexperienced enough that i feel like any race is worthwhile just for the learning, let alone the training stimulus. we're in a fairly similar place, so prob true for you as well. what is your target HM?
for sure! still feel like i need a lot more reps to learn where the line is/what can be sustained for that second half. per watch, pacing was pretty good, with ks 8/9 a little slow and bad feeling, then a fast close (though it's a bit hard to interpret since watch had race at 10.13k).
for the half, <1:30 is the 'i didn't waste my time' target, 1:28 the 'fairly happy with progress' target, and 1:25:xx the 'hell yeah' target. depends a bit on weather and such, though, since mid-may could easily be in the 20s in which case i've got no idea what's a good pace.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on April 11, 2026, 12:24:36 pm »sucks to be so close to a benchmark like that and miss it but i think it's good that you went through with the race anyway. at least for myself, i'm inexperienced enough that i feel like any race is worthwhile just for the learning, let alone the training stimulus. we're in a fairly similar place, so prob true for you as well. what is your target HM?
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 11, 2026, 07:35:08 am »11-04-26
10k race -- 40:05 chip time
Notes
bummer not to go sub 40, but not too bad in light of how crappy i felt this week. definitely like 0 pop (can see from easy run/warm up paces being pretty sluggish this week). still, decent benchmark, vdot equivalent here is like 1:28:30. Back to proper training, try and stay feeling good, couple big weeks/big sessions, and a proper taper.
10k race -- 40:05 chip time
Notes
bummer not to go sub 40, but not too bad in light of how crappy i felt this week. definitely like 0 pop (can see from easy run/warm up paces being pretty sluggish this week). still, decent benchmark, vdot equivalent here is like 1:28:30. Back to proper training, try and stay feeling good, couple big weeks/big sessions, and a proper taper.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 11, 2026, 07:07:31 am »yesterday
- run 49:00, 8.92 km
warm but managed to keep it easy, HR averaged 126.
today
- MP run
-- warm up
-- 6+5+4+3 km @ MP w/1 km recovery @ 85% MP
-- cool down
4:26, 4:23, 4:23, 4:20 on the reps. RPE 7-7.5, supposed to be 8.5. i think that bodes well for sub-3:05. this route is on a peninsula and it was breezy today, 10 mph sustained with gusts up to 25 mph. started out clockwise and realized that meant i was going to be running into the wind on the more exposed side. switched to counterclockwise for the rest of the session, which might have made a little difference in terms of wind exposure but definitely put my recovery intervals in the tailwind section.
- run 49:00, 8.92 km
warm but managed to keep it easy, HR averaged 126.
today
- MP run
-- warm up
-- 6+5+4+3 km @ MP w/1 km recovery @ 85% MP
-- cool down
4:26, 4:23, 4:23, 4:20 on the reps. RPE 7-7.5, supposed to be 8.5. i think that bodes well for sub-3:05. this route is on a peninsula and it was breezy today, 10 mph sustained with gusts up to 25 mph. started out clockwise and realized that meant i was going to be running into the wind on the more exposed side. switched to counterclockwise for the rest of the session, which might have made a little difference in terms of wind exposure but definitely put my recovery intervals in the tailwind section.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on April 10, 2026, 03:10:04 pm »
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 10, 2026, 01:19:54 pm »10-04-26
Run -- 4.87k, 31:40
Notes
Migraine yesterday and a little bit into today. Let's see how I feel tomorrow, might bail on the race.
Run -- 4.87k, 31:40
Notes
Migraine yesterday and a little bit into today. Let's see how I feel tomorrow, might bail on the race.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by LBSS on April 09, 2026, 10:36:54 am »out of curiosity, what do you find is different or better about landmine SLDL versus just using a dumbbell?
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on April 09, 2026, 09:23:29 am »Gym work 74
Medium bar squat, narrower stance, upright posture:
40x5
40x5
60x5
80x5 (very explosive)
100x5 (somewhat difficult but very explosive)
100x5 (somewhat difficult but very explosive)
80x5 (very explosive)
Landmine one-leg deadlift:
barx10
bar+20kgx8
bar+30kgx8
bar+40kgx8 all time
bar+30kgx8
Landmine press:
bar+20kgx10
bar+20kgx10
Leg curls:
80x10
80x10
Rating: Great
Bodyweight: 89.0 kg (-1.1 kg)
Comments: Great workout, explosive squatting and all time in the landmine one-leg deadlifts. To make an idea on how difficult they are, a guy tried them and could barely lift half of what I lifted today for 8 reps. In fact, the limiting factor was grip strength, after the 5th rep or so the grip starts failing. Tremendous glute fatigue after them, the leg is shaking. Given that I'm over 1 kg lighter than my last workout, this is great progress.
Medium bar squat, narrower stance, upright posture:
40x5
40x5
60x5
80x5 (very explosive)
100x5 (somewhat difficult but very explosive)
100x5 (somewhat difficult but very explosive)
80x5 (very explosive)
Landmine one-leg deadlift:
barx10
bar+20kgx8
bar+30kgx8
bar+40kgx8 all time
bar+30kgx8
Landmine press:
bar+20kgx10
bar+20kgx10
Leg curls:
80x10
80x10
Rating: Great
Bodyweight: 89.0 kg (-1.1 kg)
Comments: Great workout, explosive squatting and all time
in the landmine one-leg deadlifts. To make an idea on how difficult they are, a guy tried them and could barely lift half of what I lifted today for 8 reps. In fact, the limiting factor was grip strength, after the 5th rep or so the grip starts failing. Tremendous glute fatigue after them, the leg is shaking. Given that I'm over 1 kg lighter than my last workout, this is great progress.100
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 09, 2026, 07:49:43 am »- run 1:11:51, 12.96 km
with a buddy, so "conversational pace" verified by conversation.
ETA: buddy was encouraging me to be ambitious in marathon time target. coros says i'm in 3:07 shape, VDOT says my "equivalent" marathon time is 3:03, i've been thinking <3:05 would be a good reach goal. he was trying to talk me into at least giving myself a chance at sub-3, based on how i felt during the half. that seems nuts, but if race day conditions are good (40s max and no wind) maybe i should be shooting for 3:03. HMMMMM. we'll see, i'll keep adjusting in my head up until the day before the race. so much will depend on conditions i think.
with a buddy, so "conversational pace" verified by conversation.
ETA: buddy was encouraging me to be ambitious in marathon time target. coros says i'm in 3:07 shape, VDOT says my "equivalent" marathon time is 3:03, i've been thinking <3:05 would be a good reach goal. he was trying to talk me into at least giving myself a chance at sub-3, based on how i felt during the half. that seems nuts, but if race day conditions are good (40s max and no wind) maybe i should be shooting for 3:03. HMMMMM. we'll see, i'll keep adjusting in my head up until the day before the race. so much will depend on conditions i think.