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Messages - Joe

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181
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 18, 2025, 08:31:06 am »
18-03-25

Run - 10.07km, 57:11

Stopped at ~7.5km to do 2 x 15 pogo hops + 4 x short hill sprints

Quote from: LBSS on March 17, 2025, 08:37:42 am
you should do the race.

This was enough peer pressure to get me to sign up for the June 5k and also an October half. Both are on very boring courses (one is literally in the park I do about half my miles in, and the other is like 5 laps of a single park)

Notes

Had to get a blood test done for a change in medication. Told them I exercise a lot so my ck levels are always elevated, and they said this wa common so they stopped testing for that. Instead my aspartate transferase level was mildly elevated. Maybe a long run + OAC eccentrics day before and of a blood test not the smartest idea on my end, but ugh now they want me to do another test. Guess I'll try to time it around a deload if necessary.

Finally remembered about PB2/PBFit. God tier addition to oats. For this kind of application where I am content with a homogenous/stirred-through result, I prefer it to actual peanut butter (!).

182
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 17, 2025, 08:12:36 am »
17-03-25

Reverse Lunge
120 x 3, 2

OAC Negative
+5 x 1
+8 x 1 + BW x 1 [R 30s rest, L 30s rest, repeat]

Incline Bench
75 x 6, 4 + 60 x 5

Incline Curl
22.5 x 11, 9

Ab Mat Crunch
+16 x 11, 10

Seated DB OHP
30s x 4

Lateral Raise
22.5 x 9

Side Bend
50 x 8

Wide Pullup
+20 x 7 + BWx6

Notes

Legs defo tired day after a longer run like that. Trying to decide whether to consciously increase food intake or just stick to eating to appetite and letting weight drift down. It's not like I've been hungry lately, still eating to satiety and having snacks when I want them.

+8 OAC negative a little bit too fast in the bottom half of the ROM, hence the extra rep with BW afterwards. Surprisingly little soreness from when I first did these.

Considering signing up for a 5k in June just to have something to build towards. That's far enough away that I would still be able to have a like 4-6 week training block in the run up while still having 6-8 weeks to just build basic endurance and resilience.

Bought an ab mat to try to motivate myself to do some ab work.

183
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 16, 2025, 09:01:57 am »
16-03-25

Run - 13.45k, 1:09:33

Notes
 
Perfect conditions today. Genuinely same RPE as the Thursday plod but 90s per KM faster

184
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 14, 2025, 08:28:24 am »
14-03-25

RDL
90 x 5

Rev Nord
BW x 5

OAC Negative
BW x 1
+5kg x 1

Incline Bench
75 x 5, 4
70 x 5

Incline Curl
20 x 14, 13

OHP
50 x 7 + 5 push presses

Wide Grip Pullup
+15 x 8 + BW x 5

Tricep Ext
47.5 x 4

Bike x 20 mins

Notes

Legs feeling pretty beat up from the increase in running volume so basically a deload for them.

Felt like bringing back OAC-specific stuff. BW has slid down a bit with increase in running, so that hopefully allays any joint pains I sometimes get with it. CBA to time the reps or anything, but they were nice and controlled negatives all the way down.

185
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 13, 2025, 08:26:38 am »
13-03-25

Run - 7.4k, 49:44

Notes

Real zone 1 effort here, feeling somewhat sore/tired. Probs a bit aggressive with the running increase so far but will pay attention

Also, I basically only run in half tights b/c of my lifting-induced thighs. Really does seem to be a "get what you pay for" area, since my very expensive Soar pairs are just night-and-day better than the cheaper (but still expensive) Janji or the even more affordable Brooks pairs.

186
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 12, 2025, 08:39:09 am »
12-03-25

Run - 10.17k, 1:01:27

4 x very short hill sprints about 7k in with a decent length walking rest.


Notes

Watched a couple of Magness videos and if he and Nate Jenkins (https://nateruns.blogspot.com/p/my-training-guidelines.html) and Renato Canova agree on some sprinting being important, then I guess I'll make the effort to include it.

First run in pair of Vomero 17s I got cheap. Wow these are comfy, smoothest shoes I can remember running in other than the Escalantes I had back in 2017/18 (the newer Escalantes are less to my taste, and I don't love the Hoka Cliftons that I'd been using for most runs lately).

187
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 11, 2025, 08:51:00 am »
11-03-25

Reverse Lunge
130 x 1
110 x 5

Lateral
25 x 14, 12
22.25 x 13

Incline Bench
70 x 9, 6 + 60x5

Incline Curl
22.5 x 9, 8, 6

Lat Prayer
45 x 8, 6 + 35x9

Pushdown
45 x 11, 9 + 35x8

Wide Grip Pullup
+20 x 8

Notes

Woke up with a bad head+neck ache both today and yesterday. Where yesterday's run alleviated the headache, lifting made it like 20% worse. Curls in particular felt awful for some reason (probably b/c they're the "smallest" movement so require not enough focus to distract from the pain?)

Calves brutally sore today. Guess it comes with intervals wearing old-school minimal road race shoes.

188
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 10, 2025, 08:23:39 am »
10-03-25

Run - 4 x 1.07k w/ 2min walk rest [4:15, 4:26, 4:31, 4:24]

total ~8.15k

Notes

Oops too fast first rep. Watch really struggled here so the reps.

The weird distance is because that's the length of a nice loop in my local park.

To celebrate the absence of hip pain, I wore for this run the shoes I bought for the 2018 Edinburgh Half Marathon that I didn't get to run. I have literally never worn these shoes before, they still had the tag. They're an amusing relic of the previous era of fast shoe design, probably roughly the last gen of minimal road racing shoes. They weigh nothing and are firm AF. I've never experienced modern super shoes, but I guess if I keep this up long enough to race something long, I might pick up a pair. A functional watch that can play music is probably a bigger priority. Oh, and a water bottle (ty for rec, lbss).


189
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 08, 2025, 09:45:58 am »
08-03-25

Run - 12.04, 1:07:22

Notes

Got up to 16 degrees on this run. Might need to start bringing water on my runs since I started feeling a little dehydrated in the last 15 mins. Usually drink like a litre of water (smoothy + coffee + a big glass of water) or more before running, but maybe I need to update that if runs are going to extend and weather is going to warm.

37.7km for the week, the most I've run since 2018. And not pain in knees, hip or achilles. We might be back, boys.

190
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 07, 2025, 11:04:29 am »
07-03-25

RDL
130 x 5

Rev Nordic
+15 x 8 +BWx5

Chin
+55x6 +35x7 + BWx9

Incline Bench
70 x 8

OHP
50 x 7 + 7 push presses

Notes

Quick one

191
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 05, 2025, 06:40:19 am »
05-03-25

Run: 3 x 1.07km on / .6km off [4:35, 4:30, 4:40], total 6.3km/33:54

Notes


My old watch from 2017 is barely functional and I haven't bothered to buy a new one (I've been enjoying listening to stuf while running so have my phone with me and don't want to lump for th expensive sort of watch that has music functinality, etc). Anyway, means workouts are a bit annoying and approximate,  but I'm reasonablyconfident in the distances since there were some pretty well-trodden Strava segments on the route.

ETA

I have had literally 0 hip pain in recent months with running. In recent years, I'd get it if either (a) I ran more than like 6 or 7 or (b) I ran a hard efforts. I have been doing both recently with no ill effect. I am 100% attributing this to reverse lunges. Thank you Alec Blenis.


192
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 04, 2025, 07:15:57 am »
04-03-25

Reverse Lunge
125 x 4

Lateral Raise
25 x 15, 13, 11

Incline Bench
70 x 5
65 x 7

Incline Curl
20 x 17, 14

Lay Prayer
42.5 x 14, 11 + 32.5x9

Pushdown
42.x5 14 14, 12 + 32.5x10

Notes

Haven't benched in ages because the safeties in my rack are very annoying to move and I have them set for reverse lunges. Only today did I realise they're at the perfect height for incline bench. So, might drop flyes for a while in favour of these (and OHP)

193
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 03, 2025, 05:01:59 pm »
03-03-25

Run - 9k, 54 mins

Notes

Felt good. First sunny run in ages, and first one in double digit temperatures in even longer.

194
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 01, 2025, 11:30:40 am »
01-03-25

Chin
+40 x 11, 7 +20 x 9

Inc Fly
20 x 14, 9 + 12 presses

Good Morning
110 x 10

Rev Nord
+10 x 10

OHP
50 x 8 + 7 push presses

Incline Curl
20 x 16 + 6

Bike x 10 mins, starting easy building to all out for last minute

Notes

https://sportrxiv.org/index.php/server/preprint/view/484

saw this study the other day and I am basically doing this exact routine, lol

195
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 27, 2025, 10:02:53 am »
27-02-25

Run - 9.3k, 49:15 mins

Notes

Feel like I'm hitting a step-change in fitness suddenly. Pretty much sub-9 minute mile pace here at an easy effort for a longer than usual run. Maybe time to do a timed 5k at some point in the medium term.

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