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Messages - Joe

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106
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 05, 2025, 04:00:56 pm »
05-08-25

Jog to gym + w/u on treadmill
Treadmill @ 1.5%
13' @ 4:26 [159 Avg, 167 Max]
3' @ 12:00
10' @ 4:24 [164/172]
2' @ 12:00
4' @ 4:21 [164/173]
2' @ 12:00
4' @ 4:19 [164/174]
c/d

Pogo Hops 3 x 14
Behind-the-back Cable Curl 5 x Drop
OH Cable Extension 5 x Drop
Machine Dip 3 x Drop
Calves press 3 x Drop

Jog home (so ~58 minutes total cardio)

Notes

Huh, steeper incline, slightly faster, and basically same HR as Saturday. Probably largely explained by inter-treadmill variation, but nice regardless. Maybe calf training + plyos helping too. Excited for next time I get out for a Parkrun, between conditions and fitness I am hoping I get near that old 19:16 PB (which still makes no sense to me; I did _so much less training_ over a much shorter period and yet...)

I first started running at the gym to avoid the heat, but I 100% get way sweatier training indoors than I would going outside. The amount pouring off me in the second half of these sessions is bonkers. Probably I have adapted to this mild 'heat' training by increasing sweat rate. Part of why I don't mind max hr getting to the low-mid 170s here. Probably also better hydration/fueling making a difference here too.

107
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 05, 2025, 03:50:07 pm »
Quote from: LBSS on August 05, 2025, 08:01:18 am
it was! plan is for this weekend to be even huger.

that is a wild-looking exercise. i've been doing banded sideways walking, standing banded wall clamshells (like this but trying to keep my upper body more upright: https://www.youtube.com/watch?v=UQ7IuESLoPs), and strict SLRDLs, all of which activate it in different ways, but i'll give that a shot! am i right that he's leaning his knee pretty heavily into the bench?

and sadly, no access to a leg press or calf machine. best i could do would be weighted calf raises on a step. which would probably be a good thing to add.

- run 1:13:45, 12.44 km w/ 4x100m strides
strides all in 16.xx. if i didn't know any better i'd say i almost took it too easy, HR average 123. no plantar feeling this morning. did some gentle dynamic stretching of calves before leaving and right calf was a little tight when i first started out, which i wonder if that's a reaction to the stretching.

yeah it's a silly looking exercise, but nothing else i've done felt like it loaded glute med in as stretched and targeted a way as that one. You don't need to lean too heavily into the bench, it's mostly just there for stability!

oh yeah, one-leg calf raises off a step are great too, of course!

108
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 04, 2025, 03:44:33 pm »
Quote from: LBSS on August 03, 2025, 12:15:40 pm
me, too.

- run 2:33:00, 26.02 km
T+DI 130, a little warmer than yesterday but dryer. warm in the sun and not much breeze but overall pretty nice out. kept it chill and also kept a running clock for a couple of "aid stations" - one where i took a bathroom break and one where i just changed over water bottles from back to front of pack. lost about 5 minutes between those two stops, not too bad.

ETA: ran an easy-pace marathon over the past two days: total of 42.4 km in 4:04:08. total distance this week 76.54 km, total time on feet 7:40, both clear lifetime PRs.

baller. that was a huge weekend of training.

Quote from: LBSS on August 04, 2025, 07:06:53 am
have been having faint whispers of plantar fasciitis when i first wake up in the morning, for the past few days or maybe as long as a week. need to stretch calves and be more vigilant about activating glute medius as a pre-running warm up.

i think i mentioned it in my own log at some point, but for glute-med this is 100% the best exercise i have ever done for those:


also, re calves, do you have access to a calf machine or a leg press? b/c doing low-rep straight leg calf stuff where you hold the stretched position for 3+ seconds is (a) great for running-specific strength and (b) the best way to stretch your calves b/c you're gonna get way deeper than you can with bodyweight alone

109
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 04, 2025, 03:43:19 pm »
04-08-25

Cardio -- 1:02:43, 126 Avg HR [20 mins incline walking, the rest running]

Notes

might make arm training more of a priority...

110
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 03, 2025, 08:23:05 am »
Quote from: LBSS on August 02, 2025, 11:11:13 am
- run 1:31:08, 16.23 km
T+DI 138, praise holy jeebus. it's down into great running weather yet but so much nicer than it's been. HR averaged 130 and pace was a solid 10-20s quicker per km than recent runs. nice to be able to run an easy 10 miles and feel like nothing's happened.

also, my destination today was notable. recently, my parents had a bench installed in a park near their house, dedicated to my brother's memory. it's off by itself, facing the creek and away from passersby on the trail, as he would have liked to sit. there's a plaque on the back rest. it's very beautiful and i sat on it for a few minutes about halfway through the run. won't be the last time i do that. i miss him.

that's really beautiful, man. i'm really glad you have that and that it can be part of your own outdoors life

111
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 03, 2025, 08:10:16 am »
03-08-25

Cardio - 1:33:59, Avg HR 127, 40 mins running, rest incline walking

Lifting -
Pulldown 4 x drop
Dip 4 x drop
Pec dec 3 x drop
Chest Sup Row 3 x drop
OH Ext 5 x drop
Bayes Curl 4 x drop

Notes

Crappy sleep/woke up early and couldn't get back to sleep both last night and night before. Hate when that happens on the weekend for no good reason. Great week of training, though.

112
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 02, 2025, 08:11:51 am »
02-08-25

Cardio
Warmup abt 20 mins
2 x (11' on / 2' off) @ 4:26 [163/166 Avg, 169/172 max, 31 RR]
3 x (3' on / 1' off) @ 4:17 [168/169/169 Avg, 173/174/175 max, 34 RR]
30 min cooldown (done as incline walking)
1:24:25 total

Lifting
Pogo Hops 4 x 15
Leg Curl 4 x Drop
Leg Ext 3 x Drop
OL Leg Press 2 sets (59 x 7, 6)
Calf Press 4 sets (134 x 7, 6, 5, 4)
(Ab/ad)ductor 2 sets each
Machine Bench 3 x Drop
Wide Neutral Cable Row 3 x Drop
Preacher 4 x Myo
Lateral 5 x Myo

Notes

two pluses of treadmill: (1) easy to bring a lot of water without the hassle of a vest; (2) easy to bring a change of shoes. Warmed up in Cliftons, changed to ZF6s for the workout portion. Felt foot a little bit towards end of second 11' rep, so changed back to Hokas for the 3' reps. Not too surprised by this – the 'fast' shoes do still feel a lot more aggressive on my foot, so need to work back to using them. Probably used them too much pre-injury (i.e. no need to use them for the long run); the feeling I get from them is that while they reduce knee/hip load, they shift some of that to the foot/ankle/calf complex? Well just got to keep strengthening all of that.

Took in about 50g of carbs during this session. Made a huge difference in the energy levels available for the lifting. Hence doing some upper at the end.

Single-leg leg press felt good/'productive'.

note to self: pre-workout oats sit heavy

113
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 01, 2025, 03:34:28 pm »
01-08-25

running and incline walking (abt 2:1 ratio), 57:39, Avg HR 129

Quote from: LBSS on July 31, 2025, 05:54:36 pm
oh yeah i liked AOT. in my memory, like 75% of the appeal was waiting excitedly for captain levi to do some dope shit.

am like 15 eps in so he's just started to become more prominent. he's so over the top, it's great

114
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 31, 2025, 03:53:30 pm »
31-07-25

Jog to gym + w/u on treadmill
Treadmill @ 1%
15' @ 4:30 [160 Avg, 167 Max]
3' @ 12:00
10' @ 4:28 [164/171]
2' @ 12:00
3' @ 4:20 [160/170]
1' @ 12:00
3' @ 4:20 [163/172]
c/d + 1 set of calf press

Notes

Declaring us officially over the injury. Think I may genuinely prefer treadmill for workouts. Treadmill or track over more 'interesting' routes. Easy running probably more variable. Tbh I think this is mostly a sign that morning running routes are boring. Which they are, but I don't have that many options if I want to start and finish at my front door.

Quote from: LBSS on July 30, 2025, 06:55:39 pm
Quote from: Joe on July 30, 2025, 03:39:43 pm
confession: real reason i've stuck to treadmill is b/c i started watching a show last week and i only really get time to do that on the treadmill and i want to finish it...

lol, i respect it. what's the show?

Attack on Titan. Not watched an anime since my teens, but a colleague insisted I try AoT and I'm totally hooked. It's pretty goofball but hits nostalgia points for some of my old fav shows (Fullmetal Alchemist, Evangelion)

115
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 30, 2025, 03:39:43 pm »
30-07-25

Jog to gym
Treadmill @ 1%/6:40, [25 mins]
Lift(
     Machine Chest Press 4 x Drop
     Wide-Grip Pulldown 4 x Drop
     Machine Preacher 3 x Drop
) [8.5 mins]
Treadmil @ 12%/4.8km/h, [18.5 mins]
Jog home

Notes

Decided to try lifting in the middle of the cardio. Awful, awful idea, never do that again. Torso just felt exhausted and heavy and HR was like 10-15 higher than otherwise (hence reverting to walking).

confession: real reason i've stuck to treadmill is b/c i started watching a show last week and i only really get time to do that on the treadmill and i want to finish it...

116
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 29, 2025, 04:53:14 pm »
29-07-25

Jog to gym
Treadmill @ 1% incline
5 mins @ 6:40
3 x (8' @ 4:28 / 2' @ 12:00) + 7' @ 4:28 [HR Avg: 153, 158, 163, 165; HR Max: 163, 166, 170, 173]
cool/down
3 sets calf press
jog home

Notes

Perfectly calibrated pace that time.

117
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 28, 2025, 03:31:31 pm »
28-07-25

Jog to gym
Treadmill
Jog home
60:31, 132 avg HR

Notes

Mix of running and incline walking. About 35-40 mins running, though, I think, forgotten by now.

Idk why I don't just got for a full outdoor run. Stuck in this habit lol.

118
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 27, 2025, 08:24:23 am »
27-05-25

Cardio

Jog to gym [longer route than usual to test out foot outside, 10 mins no issues]
Treadmill
55:30 @ 6:40 pace, 1% incline [131 HR]
30:00 @ 12:00 pace, 12% incline [132 HR]

Lifting

Pulldown 4 x Drop
Chest Press 4 x Drop
Pec-Dec 2 x Drop
Lateral Raise 5 x Myo-Drop
Bayesian Curl 4 x Drop
OH Cable Ext 4 x Drop
Machine OHP 4 x Drop

Notes

Literally 0 foot, ankle or lower-leg pain during this workout. Same mild soreness in lower-leg area first thing upon waking, but not felt it at all since. And this is on a day where I expect it to be bad (i.e. 24 hours after (a) lots of hard running, (b) plyos, (c) calf work in the gym and (d) generally leg vulnerability from having lifted the day before). Not calling it 100% yet, but entering the "don't need to think about it every session" period now. Still, played it sensible and switched to walking after an hour just in case. Tried lower incline faster walking since my calves were a bit sore. Enjoyed it just as much – little less pressure on the hip flexors which can get pretty worked getting the knees high enough for each step at 15%.

HR a little higher than effort indicated. Air-con still down in the gym and I had too big a breakfast too close to this session. Hate when I make that mistake.

Realised I trend towards doing a lot more pushing that pulling volume. Am okay with that since I think (a) my back is just way more developed (viz. being close to OAC, chinning substantially more than I dip, etc) and (b) my back require less volume (lats are sore every session even with just one exercise hitting it with a big drop set).

Think I am going to into some sort of intra-workout nutrition/carb-based fueling. Electrolytes defo helping, esp with how sweaty I get running indoors without a breeze etc, but for these long ones when I lift after, can feel the need for carbs biting me. That and on weekdays when I exercise first thing, the walking on my commute just feels unduly brutal (especially stairs etc) since my shake has not digested yet.

119
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 26, 2025, 07:42:58 am »
26-07-25

Cardio
Jog to gym
Treadmill @ 2%
10 @ 9.0
7.5 @ 13.5 [166 avg, 173 max]
3.5 @ 13.0 [171/174]
3 @ 8.5
11 @ 13.0 [170/175]
4 @ 8.5
11 @ 12.5 [170/173]
10 @ 9.0/1%
6 @ 4.5/15%
9 @ 4.0/15%
12.5km ish, 1:15:46

Lifting
Pogo Hop 3 x 14
Leg Press 2 sets
Calf Press 3 straight sets + 2 x Drop
D Handle row 4 x drop
Machine dip 4 x drop
Preacher 4 x drop
(Ab/ad)ductor 2 each superset
Leg Curl 4 x Drop
Leg Ext 2 x Drop

Notes

Nice nice nice. 'Achilles' area was a little sore when I woke up in the night to pee, but didn't bother me during this workout at all (and also slept great and long otherwise). Maybe like 1/10 at some point during the pogos, but certainly not in every rep, or even every set. Don't think I felt my foot at all, other than briefly while holding a loaded stretch at the bottom of a calf press rep. Huzzah. Feel like I've handled this recovery process well.

Messed up this workout in the same way as the last one. While, yes, it's very easy to dial into exactly the HR you want on the treadmill, you do have to want the right HR. So, note to self: first rep should not be right at threshold, should be like 5-7 below so that you hold the same pace throughout and get to the threshold near the end. Idk why that's so easy for me on the road but not on the treadmill. That said, HR generally felt unusually high relative to effort (i.e. RR never got above 33). Think a few factors: tiredness, aircon in the gym being off, and a very poor choice of shirt. Oh, also jogging recoveries instead of walking them like I do outside.

Watch can transmit its HR readings to treadmill but not receive pace/grade from the treadmill. This is annoying, since in treadmill mode it is (a) slow to change those manually and (b) you can only change pace in increments of 0.5km/h and incline in increments of 1.0. Probably some way to set up intervals before hand but for whatever reason i like playing it a bit by ear when using the treadmill.

Gym unusually busy so had to wait to use some of the leg equipment so did some upper stuff today rather than just standing around or working in (I was sweaty enough that I wouldn't want to work in with me).


120
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 25, 2025, 01:17:25 pm »
25-07-25

Jog to gym
treadmill walk @ 15% x 20 mins
run @ 6:21 @ 1.5% x 13 mins
walk a while more
jog home
52:38 total, 124 avg hr

Notes

tired

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