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Messages - LBSS

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121
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 28, 2025, 07:17:41 pm »
- run 46:20, 8.68 km
ankle felt totally fine but was getting a little discomfort on lateral side of left knee. classically that means an IT band problem, which i haven't had in a long time. i hadn't done any glute activation since the weekend so will get back on that horse tomorrow, hopefully it's just a post-race blip that'll sort itself out.

122
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 27, 2025, 10:11:51 am »
thanks guys! legs definitely sore yesterday and today. ankle is feeling better, though: still a bit stiff and painful but i'm not limping. good sign. and yeah adarq that's a good point, the slowdown may have been affected by the ankle even though it didn't hurt the rest of the race.

also, meant to note earlier that my balls are chafed so bad. i forgot to reapply squirrels nut butter after the first lap on saturday and i regret that very much.

123
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 25, 2025, 03:10:24 pm »
- patapsco valley 50k race: 5:30:18, 13th place
i will have more to write later, but i'm pleased overall. could not have run faster without really pushing myself, which is good to find out. tweaked my left ankle about halfway through the second loop. it didn't bother me for the rest of the race but it's a bit painful now and it's going to be stiff. oh well. i was planning to run tomorrow but i think i'll stay off it instead.

much learned.

ETA: alright, some additional thoughts.
  • nutrition was pretty good. i had almost all of my two bottles of homemade gel, plus a couple of small cups of coke and a few chips and cheez its at aid stations. felt just the barest hint of stomach upset about km 44-45, but it wasn't bad and it went away. that's not the reason i faded so badly. i could have used a little more water in the second half, and also a little more salt in the bottles.
  • 10 km splits were 58:42, 49:40, 1:07:46 (including a few minutes at the start/finish to change shoes at the halfway point), 1:06:50, 1:15:30. first half and second half split is stark: 2:33, 2:57. two main possibilities. the first is that i went out too hard, but while that may have played a role and would obviously be a big factor in a flatter race, i actually don't think that's it. my heart rate held pretty steady around mid-150s, higher than i meant it to be but comfortably below threshold. what did me in felt like muscular endurance. this is the farthest i've ever run by ~8 miles, and that's about when the wheels started to come off. i was also noticeably clumsier on the second lap, and it got worse later in the race, until i slowed down so much that i wasn't in as much of danger. the ankle twist wasn't the only time i stepped awkwardly. it makes sense, i wasn’t able to do as long of single runs or as many back to back long runs as the training plan i was loosely following called for. my breathing was noticeably more rapid in the final ten miles or so and stayed elevated for about 15 minutes after the finish.
  • there were 1552m of elevation gain, nearly a mile. 165 feet/mile, which gets into "very hilly" territory. the route was a little different from the one i ran a few weeks ago. the sections closest to the start/finish area are particularly steep and technical, with a lot of rocks and roots. the stream crossing was fine, water cold but felt nice under the circumstances.
  • the race itself, as an event, felt well organized. the trails were marked clearly, especially at junctions. aid stations were well-stocked and well-staffed. people were friendly. i didn't talk much to other runners, except one guy who i went back and forth with a few times in the second half. turned out he was running this race for the tenth time, and he's doing his 13th JFK next month!
  • i do not like the asics trail shoes i bought. they aren't that comfortable and the stack is too high to be trustworthy, at least on tired legs. stupid, i knew i didn't like them and went ahead with my plan anyway. the speedgoats felt better, if still a little narrow. i actually thought briefly about not changing over, but it was nice to put on dry socks and shoes.
  • i had fun.
  • other than my ankle, my legs feel great now, 6+ hours after the finish. my back was a little tight at the end, and i noticed myself carrying more tension in my shoulders than i needed to. no headache, hurray.
  • my marathon split was almost exactly 4:30. only noting it because it's the first time i've crossed 42.2 km!

124
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 24, 2025, 03:54:57 pm »
last night

- run 35:18, 6.88 km
nice and easy, beautiful weather.

it rained hard earlier this week and the course is very well shaded (it's almost entirely on forest trails) so there's a chance of some mud tomorrow. hoping the stream you have to cross twice isn't that high. but weather-wise, should be perfect: 40s-50s fahrenheit, low humidity, not much sun. i haven't slept well the past couple of nights, hoping i can at least sleep for ~6 hours tonight. planning to eat a bunch of pasta tonight, go to bed, get up at 5 to eat (my normal smoothie plus i'll add a bowl of cereal for the extra calories), have coffee, and give myself time to wake up a bit before i hit the road at 5:45. packet pickup starts at 6:30 AM, race starts at 7:30. must not forget safety pins.

i'm excited, a little nervous. lfg.

125
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 22, 2025, 07:36:46 am »
- track
-- warm up
-- 3 x 3 @sub-5k pace w/ 2 min jogging rest [3:49, 3:41, 3:38]
-- cool down
Rx was 6 x 3, cut in half because taper. picked up the intensity a bit, accordingly, and felt good. one of the faster guys in the group is running marine corps on sunday, he did the same. told me his goal is sub-2:55, 2:5x low if it all comes together. i would have a lot of work to do if i decide to seriously go after sub-3. he is significantly faster than i am.

126
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 21, 2025, 07:41:13 am »
yo! nice hutch. what's that little enclosure for in the last pic?

127
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 21, 2025, 07:38:49 am »
- run 45:43, 8.61 km
mini-taper this week since i'm doing so many miles all at once on saturday. chilly out this morning, around 44F/8C. perfect running temperature.

128
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 20, 2025, 07:59:55 am »
last night


- dreadmill run x 5 "miles" @ 9/8/7/8/9 min pace
varied it up to help with the boredom

- superset x 2
-- BSS +25 x 10
-- SLRDL +25 x 8

- superset x 2
-- dip x 10
-- DB row 65 x 10

- dead hang x 30s, 30s
my grip needs to be stronger.

another 50-mile week in the books. feel pretty good.

129
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 18, 2025, 11:39:32 am »
 :highfive:

130
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 18, 2025, 11:38:25 am »
- run 2:34:25, 27.02 km
pretty fair dress rehearsal for next week. distance and elevation gain very similar to the race loop. feeling pretty good, i could definitely have gone out and done that again. in my memory, the hills are steeper in patapsco, but that may also have been influenced by how warm and humid it was when i ran there. much more pleasant today and should be next weekend as well.

ETA: i also tried again with homemade carb drink. still made it too liquidy, but it actually worked out well. i think it will use the same mix next week: 2/1 maltodextrin/fructose ratio with salt, lite salt, and magnesium. i mixed up about 500mL of that, with powdered pink lemonade for flavor, and added 200mL of water, which ended up yielding just about 500mL of drink. in a 400mL bottle that gives me 216g carbs, or just under 90g carbs per hour, which i tolerate easily. could probably go a little higher, even.

A goal = finish without feeling like shit
B goal = finish under 5:30
C goal = finish under 5:15

131
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 17, 2025, 08:21:37 pm »
- dreadmill "hills" x 4 "miles"

- climb x 20 mins
felt very uncoordinated and off, and i wasn't about to make it a climbing workout so just bagged it.

- superset x 2
-- DB SLRDL +20 x 8
-- BSS +20 x 8

- superset x 2
-- goblet squat 16kg x 10
-- KB OHP 16kg x 5
-- pull up x 5

meh. but good just to get in the gym.

132
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 16, 2025, 07:55:32 pm »
- run 1:16:53, 14.26 km
lovely evening. i've let myself take it easy in the mornings this week, apart from yesterday, because jet lag. i'll be back to pre-work running next week.

133
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 15, 2025, 07:43:43 am »
- track workout
-- warm up
-- 5 x 5 mins @ HM-->5k pace w/ 1 min jogging rest
-- cool down
sore! a week off kills, there's no way i should be sore from an 8.5-mile easy run. paces were 4:13, 4:08, 4:03, 3:58, 3:53, pretty happy with that. last rep was hard.

134
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 14, 2025, 05:11:26 am »
i was wondering where you'd gone.

135
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 13, 2025, 06:26:30 pm »
- run 1:12:46, 13.66 km
air temp being below 60 fahrenheit is such a boost.

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