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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 04, 2026, 07:37:02 pm »
- SubT 5 3 x 1.5 km (60")
-- warm up
-- intervals @ 4:12-18
-- cool down
done on a paved trail near my parents' house, a branch of the one i usually run on. it was covered in leaves so pretty slippery. this was objectively not taxing, HR peaked at 162 and averages were normal; pace spread is down to uphill/downhill. but subjectively it felt hard and my breathing was more labored than usual. i never have to do three steps per breath during workouts, always four or even five, but i was today on the last rep. second day in a row slower than usual, and so i cut it short. maybe the sunday workout overcook took more out of me than i thought.

2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 03, 2026, 05:11:17 pm »
- run 58:15, 10.44 km
a bit slow again today. HR a little low as well, 121 average.

3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 02, 2026, 07:04:48 pm »
- animal movements

- RDL 100 x 8,8
a little better form-wise than last week

- flat calf raise 100 x 10,10

- alfredson calf raise 20 lbs x 8,8/leg

- circuit x 2 (0"/60")
-- BSS 20 lbs x 10/leg
-- dead bugs x 10
-- DB row 55 lbs x 15/arm
-- push up x 15
-- DB suitcase hold 55 lbs x 30s/arm

4
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 01, 2026, 12:07:14 pm »
lol the course profile is hilarious. just straight up right out of the gate. we have a lot of travel already on the docket for next year but it's tempting, maybe even to do the 50k! if the year shakes out right, i might do the jfk again in late november so the timing would be good for a hilly race.

would just have to convince my wife that october is the right time to go visit her brother and his family...

5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 01, 2026, 11:57:41 am »
- long run w/SubT 3 x 2.5 km (60")
-- intervals @ 4:17 15, 12
-- total 1:38:39, 19.36 km
beautiful, beautiful weather. 10 degrees, sunny, a light breeze. we earn days like this here, with the long swampy summer. overcooked the last rep because i was feeling good and also there was a pair jogging along ahead of me at ~4:20 pace and it would have been awkward to pass them so slowly at 4:16 or whatever, so i picked it up and just kept it there. bit more than 10% above T, which is not ideal, but i forgive myself, lol. i'm generally very good with that.

6
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 31, 2026, 04:01:39 pm »
nice! which race is it?

7
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 31, 2026, 04:00:33 pm »
- run 56:53, 10.14 km
super tired today, i guess. didn't look at watch and ended up running slower than usual. HR averaged 118 so it's not like i was struggling out there. beautiful day, the leaves are pretty near peak in the park so it was extra nice.

8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 30, 2026, 05:32:30 pm »
- SubT 10 x 3' (60")
-- warm up
-- intervals @ 4:03-13, last one fastest
-- cool down
even warmer this afternoon, 23-24 degrees, and also windier. still this was properly SubT, HR never got over 161 and that only in the final rep. never averaged over 149 in any given rep. unless it's hot and humid, three minutes isn't long enough for HR to really build, at least with 60" rests.

9
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 29, 2026, 03:30:10 pm »
- run 55:57, 10.43 km
must be the new shoes. warmer today (21-22 degrees) but still this was 5+ seconds faster than i'm used to. i'm starting to get a little buildup toward a blood blister on the inside of my left big toe, same spot as before. i wonder if a pedicurist can deal with that or if i just need to go back to the podiatrist. will try to debride myself but it might be too far gone at this point. annoying.

10
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 28, 2026, 06:01:12 pm »
- SubT 5 x 1.5 km (60")
-- warm up
-- intervals @ 4:16,13,11,11,11
-- cool down
fully SubT (max HR 163 and only for a few seconds in the final two reps). switched to a new pair of evo SLs, maybe that's it? they're just that much bouncier than the worn-out ones? actually switched out both old pairs at once, although one had ~950 km on it and the other only ~650 km. i'd been using the less-worn ones for SubT days during the week and they honestly never felt quite right even out of the box. figured i'd just move on all at once.

11
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 26, 2026, 05:58:17 pm »
- animal movements

- RDL 95 x 8,8
a little better form-wise than last week

- flat calf raise 95 x 10,10

- alfredson calf raise 20 lbs x 6,6/leg

- circuit x 2 (0"/60")
-- BSS 20 lbs x 10/leg
-- dead bugs x 10
-- DB row 55 lbs x 15/arm
-- push up x 15
-- DB suitcase hold 55 lbs x 30s/arm

first time actually breaking a sweat on the circuit. nothing challenging but i didn't rest between exercises. felt good.

12
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 25, 2026, 01:08:18 pm »
- long run w/SubT 3 x 2.5 km (60")
-- intervals @ 4:19, 16, 15
-- total 1:36:50, 19.34 km
didn't feel as good as last week, performance almost identical but HR a few bpm higher. right calf had a weird tweak during the second interval but seems like a one-off. spectacular day. guess my legs are just a little tired. baby hasn't been sleeping as well the last few nights, so neither have we.

ETA: also took two 45g gels, one at 30 mins and one at 60 mins. practicing for 90g+/hour in the marathon and i guess future ultras, and also there's some recent evidence that higher carb intake during longer and harder sessions facilitates quicker muscle recovery. anyway will be consistent with at least 90g carbs for these long runs and as they get much longer than 90 mins, i'll go up to 135g.

13
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 24, 2026, 02:40:48 pm »
- run 30:22, 5.75 km
legs feeling a little off, kept this short.

14
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 23, 2026, 02:13:03 pm »
- SubT 10 x 3' (60")
-- warm up
-- intervals @ 4:07-14 (final one 4:19)
-- cool down
around rep five, the wind picked up and unfortunately it was a headwind for the uphill portion of the loop. final rep was almost entirely uphill and into that wind, hence the significantly slower pace.

15
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 22, 2026, 07:21:29 pm »
- run 56:42, 10.42 km
a hair warmer than yesterday.

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