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91
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 13, 2026, 07:22:15 am »
yesterday

- run 1:12:22, 13.48 km
legs a bit tired, unsurprisingly. right calf was tight when i woke up but i stretched it out for a minute and felt fine after that.

wrote to john davis with my question about pacing/target time and he suggested sticking with 4:23 as my target pace, or 3:05. if i find myself running 4:20-21 and feeling good, that'll be a pleasant surprise, but i shouldn't force it. mentality should be "anything from 4:20-4:26 is okay," following what i was running the last workout. and then go all out the final 5-10k. so that is what i'll do, pending race day conditions.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on April 12, 2026, 08:01:04 am »
cool, looks like a big race!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 12, 2026, 05:02:29 am »
12-04-26

Run -- 10.14k, 1:03:45

Notes

average hr 119 for this, like 8-10 lower than normal? curious! legs obviously felt pretty heavy, but decent run that aside.

Quote from: 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.

ah, lol, Hackney Half Marathon!
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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.
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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 »
Quote from: 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?

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.
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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.
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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.
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