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Progress Journals & Experimental Routines / Re: Loopie's Log
« on: September 18, 2026, 04:43:15 pm »
what happened during that treadmill-only stretch?
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 18, 2026, 11:17:53 am »
- SubT 10 8 x 3 mins w/ 60s walking rest
-- warm up
-- intervals @ 4:11-4:24
-- cool down
T+DI 151, fml. decided going in to do 8 reps because of the overcook on wednesday. seventh rep was so slow (4:24, all others 4:19 or below) that i rested an extra 30s before the last rep. achilles felt/feels good.
-- warm up
-- intervals @ 4:11-4:24
-- cool down
T+DI 151, fml. decided going in to do 8 reps because of the overcook on wednesday. seventh rep was so slow (4:24, all others 4:19 or below) that i rested an extra 30s before the last rep. achilles felt/feels good.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 17, 2026, 05:30:42 pm »
good advice, thanks!
- run 57:49, 10.43 km
achilles felt fine so i was tempted to do some hill sprints at the end, but i heard joe's voice scolding me in my head and restrained myself. T+DI in the 140s but not sunny so this wasn't too bad. kept an eye on HR despite the heat because of overcooking it a little yesterday.
- run 57:49, 10.43 km
achilles felt fine so i was tempted to do some hill sprints at the end, but i heard joe's voice scolding me in my head and restrained myself. T+DI in the 140s but not sunny so this wasn't too bad. kept an eye on HR despite the heat because of overcooking it a little yesterday.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 17, 2026, 08:03:25 am »
yesterday
- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:14-21
-- cool down
too hard on the later reps, HR crept up to 169 peak and averaged 163 on the final (and slowest) rep. T+DI was 149 with full sun, didn't help.
left achilles was fine but i've had a couple of short stretches away from running where it felt a little stiff. right calf is also kind of stiff/sore, i think from the raises on monday. need to do some more raises throughout the week i think. ordered a slant board, as well, to help with ROM for those.
- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:14-21
-- cool down
too hard on the later reps, HR crept up to 169 peak and averaged 163 on the final (and slowest) rep. T+DI was 149 with full sun, didn't help.
left achilles was fine but i've had a couple of short stretches away from running where it felt a little stiff. right calf is also kind of stiff/sore, i think from the raises on monday. need to do some more raises throughout the week i think. ordered a slant board, as well, to help with ROM for those.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 15, 2026, 06:49:27 pm »
seized by the idea of doing miwok 100k in may 2028. if i manage to run a BQ or at least sub-3:00 next year then i will be tempted to pivot back to ultras. i want to do the JFK again, as well. my ideal 2027 is: qualify for boston/chicago in the spring, run chicago in october as basically a hard training run for the JFK, run the JFK, and then spend the winter and spring building toward miwok.
ETA: now thinking to sign up for the one city marathon the first weekend of march. that would be early enough that if it doesn't go as well as i want, i could still do a second marathon in april before it gets too hot.
ETA: now thinking to sign up for the one city marathon the first weekend of march. that would be early enough that if it doesn't go as well as i want, i could still do a second marathon in april before it gets too hot.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 15, 2026, 04:26:43 pm »
- run 57:32, 10.46 km
T+DI below 140 feels like a cheat code. it still wasn't all the way cool and it's still a bit humid but man this felt good. HR averaged 120 despite it being on the quicker end of my easy run pace (5:31).
T+DI below 140 feels like a cheat code. it still wasn't all the way cool and it's still a bit humid but man this felt good. HR averaged 120 despite it being on the quicker end of my easy run pace (5:31).
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 14, 2026, 07:16:54 pm »
- RDL 80 kg x 10,10
- calf raise 80 kg x 10,10
- core/upper x 1
-- push up x 20
-- hollow body hold x 30s
-- DB row 50 lbs x 20/arm
-- superman x 20
-- lunge plate woodchopper 10 kg x 10/side
should add a lunge/BSS to this, and maybe swap out the woodchoppers for another rotational core thing. otherwise i think it's a good base lifting session.
- calf raise 80 kg x 10,10
- core/upper x 1
-- push up x 20
-- hollow body hold x 30s
-- DB row 50 lbs x 20/arm
-- superman x 20
-- lunge plate woodchopper 10 kg x 10/side
should add a lunge/BSS to this, and maybe swap out the woodchoppers for another rotational core thing. otherwise i think it's a good base lifting session.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 13, 2026, 12:58:26 pm »
yeah exactly. races are cool and fun but also hard and a little risky and i'm clearly not 100%.
- run 57:53, 10.45 km
jesus god it's still so hot and humid. T+DI 155. obviously this was a down week, only 51 km/4:31 of running.
so if i'm not going to run the half next weekend, then i think what makes sense is to just swing back into SubT. one tweak i've been considering is shifting the 3x10 (or equivalent) to the middle of the long run on sundays. that would increase one-day workload for that day just a bit, but it'd free up mondays to prioritize weights while preserving rest days on either side of each workout. running seven days a week feels good but i do think it's a bad idea long-term to be doing no weightlifting at all and it's just really hard to make time for both on the same day.
alternatively, i could just try to keep lifting sessions very short, like 20-30 minutes tops, and do a couple a week. something like 2 x 10 RDLs, 2 x 10 calf raises, and a core/upper circuit. it really does feel good to run every day.
- run 57:53, 10.45 km
jesus god it's still so hot and humid. T+DI 155. obviously this was a down week, only 51 km/4:31 of running.
so if i'm not going to run the half next weekend, then i think what makes sense is to just swing back into SubT. one tweak i've been considering is shifting the 3x10 (or equivalent) to the middle of the long run on sundays. that would increase one-day workload for that day just a bit, but it'd free up mondays to prioritize weights while preserving rest days on either side of each workout. running seven days a week feels good but i do think it's a bad idea long-term to be doing no weightlifting at all and it's just really hard to make time for both on the same day.
alternatively, i could just try to keep lifting sessions very short, like 20-30 minutes tops, and do a couple a week. something like 2 x 10 RDLs, 2 x 10 calf raises, and a core/upper circuit. it really does feel good to run every day.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 13, 2026, 10:28:30 am »
leaning towards bailing on the half next week. i just don't feel like i'm going to be up for it, and it's a long time to be away (prob five hours door-to-door) in the morning, when the baby is most active and hungry. not 100% writing it off yet.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 12, 2026, 11:02:53 am »
- 5k parkrun
-- warm up
-- race in 19:23 (watch), 19:28 (official)
-- cool down
feel okay about it. no outright PR and no sub-19, which is disappointing. but most takeaways are positive: achilles felt 100%. final km was fastest (3:49), which was a goal. john davis's heat adjustment calculator gives the equivalent time in ideal conditions as ~18:55, which is positive (T+DI 140 for the race; it's so humid still). and i haven't slept through the night in more than two months, so it was good just to drag myself out there.
-- warm up
-- race in 19:23 (watch), 19:28 (official)
-- cool down
feel okay about it. no outright PR and no sub-19, which is disappointing. but most takeaways are positive: achilles felt 100%. final km was fastest (3:49), which was a goal. john davis's heat adjustment calculator gives the equivalent time in ideal conditions as ~18:55, which is positive (T+DI 140 for the race; it's so humid still). and i haven't slept through the night in more than two months, so it was good just to drag myself out there.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 11, 2026, 01:45:44 pm »
lmao, i know. i'm actually taking today off because i realized i was being a hypocrite. 
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 10, 2026, 11:23:39 am »
- run 1:00:27, 10.72 km w/ 4 x hill sprints
achilles felt fine until the hill sprints. no pain but it is a liiittle stiff. T+DI 154. apparently we're in for another 10-14 days of summer weather before canada finally sends some cold air our way.
ETA: just noticed i dipped into the green on intervals.icu with the sunday workout. oops.
achilles felt fine until the hill sprints. no pain but it is a liiittle stiff. T+DI 154. apparently we're in for another 10-14 days of summer weather before canada finally sends some cold air our way.
ETA: just noticed i dipped into the green on intervals.icu with the sunday workout. oops.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 09, 2026, 11:12:43 am »
i know you know this but be careful with the 5k: as john davis pointed out, "a small increase in tissue load can cause a very large increase in tissue damage per loading cycle."
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 09, 2026, 11:07:16 am »
- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:15-20 w/ 90s walking rest
-- cool down
left achilles bugging a little again. less humid today but still warm and the sun is very bright. felt pretty good apart from achilles. HR got a little high at the very end of the final rep because it was uphill, but nothing too serious.
-- warm up
-- intervals @ 4:15-20 w/ 90s walking rest
-- cool down
left achilles bugging a little again. less humid today but still warm and the sun is very bright. felt pretty good apart from achilles. HR got a little high at the very end of the final rep because it was uphill, but nothing too serious.
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 09, 2026, 11:04:51 am »
have you tried doing band activations for the muscles that aren't firing right? it's made a huge difference for me over the last year and a half to do a set of band side-stepping and a set of standing kickbacks before running.