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Messages - Joe

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31
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 02, 2025, 03:31:01 pm »
02-12-25

45 mins cardio, of which 20 hard

OL calf raise x 3 sets

32
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 01, 2025, 03:32:59 pm »
01-12-25

Run -- 7.03k, 43:12

Notes

nice nice

33
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 30, 2025, 08:04:16 am »
30-11-25

60 mins cardio, 30 mins full body lifting

34
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 27, 2025, 03:40:48 pm »
27-11-25

cardio x 45 mins
ohp x 2 sets
chins x 2 sets

35
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 26, 2025, 03:46:48 pm »
26-11-25

Jog to gym
Stairmaster x 10 mins
incline treadmill x 30 mins
OL CalF Raise 3 x drop
Jog home

Notes

left foot marginally better, but think it'll take a bit -- calf raises 'sore' but feel 'productive' in that left foot area

enjoying starting this with 10 brutal mins on stairmaster, getting up into 180s for HR. with lower impact stuff sans running don't mind being more free and loose with hr ranges

also feels nice to be doing some lifting regularly

36
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 25, 2025, 05:05:41 pm »
25-11-25

Cardio x 40mins (jog to gym, stairmaster, elliptical)
Leg press x 2 sets
Chest press 2 x drop
Cable row 2 x drop
Curls 2 x drop

37
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 24, 2025, 04:05:11 pm »
had forgotten you were doing a 50 miler this weekend, incredible effort!

38
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 24, 2025, 03:48:37 pm »
24-11-25

Chins, dips, KB swings, KB OHPs, OL calf raises, like 20 mins of stuff

Notes

just not feeling it these last couple days, did this to get something in.

left foot been pretty sore last few days, so probably makes sense to give it a proper rest. really focused on pushing through big toe (vs tendency to drift towards outer foot) on calf raises and that seems to have really 'activated' whatever is sore in my left foot. might return to the mid-summer gym-focused stuff, bit more lifting and more low-impact cardio, until the zest returns and the foot recovers.

39
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 22, 2025, 06:37:43 am »
22-11-25

Run -- 12.09k, 1:07:13

Notes

Meh

40
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 21, 2025, 01:23:30 pm »
took couple days off. Needed some extra sleep and such.

goal: get more sleep, increase time on feet/mileage.

plan: reduce to 1 or 2 workouts a week (or at least down from 90 mins to 60 mins of intensity) + run-commute both directions a few times a week. that's a nice double of ~7.5k runs each way with plenty of time in between. running to work gets me probably an extra hour of sleep, and if i want that run to be a bit longer, i can jsut take a different route and still get more sleep than i currently do.

will have to do some experimenting with how much i feel comfortable putting in my smoothie (may take out flax and/or reduce berries) and how long before i head out i need to consume that, but otherwise think this'll be a good move

41
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 19, 2025, 03:35:53 pm »
19-11-25

Run -- 5.44k, 38:49

Lift --
chins
dips

Notes

oof. maybe i'm just training a bit too much, idk

42
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 18, 2025, 04:00:18 pm »
18-11-25

Run --
w/u
2 x (10' on / 2' off) @ 4:27, 3 x (3'30" on / 1' off) @ 4:16
c/d

Total -- 11.36k, 1:00:10

Notes

hr strap has been awful lately, not idea what's going on with it.

1C this am...i am not equipped for this clothing wise i think. need some better tops.

43
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 17, 2025, 03:55:44 pm »
Quote from: LBSS on November 16, 2025, 05:08:57 pm
just finished john davis's (the runningwritings guy) book marathon excellence. really liked it, much more than daniels or pfitzinger. gonna take his suggestion to start rating workouts by RPE, just to get in the habit. thinking more seriously about a late spring marathon, and will definitely follow one of his plans if i decide to go for it.

been reading this too and it's definitely the best running (training) book i've read by a (forgive the pun) big distance

44
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 17, 2025, 03:55:08 pm »
17-11-25

Run -- 7.12k, 44:50

Lift --
chins
dips

45
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 16, 2025, 03:38:01 pm »
14-11-25

'Run' -- 2.60k, 20:20

15-11-25

Run -- 6.41k, 32:36

16-11-25

Run --13.00k, 1:09:08

Notes

took thursday off, felt a little better fri morning so gave it a go but felt brutal 5 mins in and didn't improve so called it -- was barely able to maintain running pace. think i just had a low-level cold or some other illness. since i had felt exhausted all week, had a like 4-day long headache, one day of throat tickle, but nothing surfacing to the level of 'hey i actually feel properly ill'

spent the weekend in paris, so just did whatever i felt like on runs, touring aobut etc. `bad`week of training but still 5 hours and 52k, so that's a week i'm still very happy with!

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