31
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 12, 2026, 01:06:36 pm »
12-06-26
Run -- 9.21k, 58:34
Notes
super windy again
Run -- 9.21k, 58:34
Notes
super windy again
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32
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 11, 2026, 04:22:47 pm »
11-06-26
Run
- w/u
- 6 x 1k (1'30") [4:18 avg]
- c/d with 3 x 15" strides
10.48k, 57:03
Lift -- chins, dips
Notes
decent decent
Run
- w/u
- 6 x 1k (1'30") [4:18 avg]
- c/d with 3 x 15" strides
10.48k, 57:03
Lift -- chins, dips
Notes
decent decent
33
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 10, 2026, 03:38:24 pm »
10-06-26
Run -- 7.15k, 43:24
Cycle -- 17:28, 125 avg HR
Notes
0 pain, hype! and fastest easy run pace since the half, and no random twinges during the day. didn't expect that since yesterday was pretty much almost a full SubT workout + I did calves etc. Still did a split run/cycle just to keep it slow and steady on the return to 100% running, but feeling pretty hyped.
Run -- 7.15k, 43:24
Cycle -- 17:28, 125 avg HR
Notes
0 pain, hype! and fastest easy run pace since the half, and no random twinges during the day. didn't expect that since yesterday was pretty much almost a full SubT workout + I did calves etc. Still did a split run/cycle just to keep it slow and steady on the return to 100% running, but feeling pretty hyped.
34
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 09, 2026, 01:38:29 pm »
09-06-26
Run
- w/u
- 3 x 2k (90") [4:20]
- c/d, including 3 x 15" uphill strides
10.96k, 56:26
Lift
OAC neg, dips, chins, calf raise, curls, laterals
Notes
_almost_ pain free, and the pain was lower than yesterday's. almost ready to be back to it properly. hype. do feel a little detrained --obvs central adaptations are still there but running specific felt meh. like hr was in mid-high 160s for a not very crisp pace. that'll come back quick thoguh.
Run
- w/u
- 3 x 2k (90") [4:20]
- c/d, including 3 x 15" uphill strides
10.96k, 56:26
Lift
OAC neg, dips, chins, calf raise, curls, laterals
Notes
_almost_ pain free, and the pain was lower than yesterday's. almost ready to be back to it properly. hype. do feel a little detrained --obvs central adaptations are still there but running specific felt meh. like hr was in mid-high 160s for a not very crisp pace. that'll come back quick thoguh.
35
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 08, 2026, 03:39:17 pm »
08-06-26
Run -- 6.28k, 39:52 [128 avg HR]
Spin -- 25:07 [117 avg HR]
Notes
everything felt the best it has in a while today, despite lingering soreness from saturday.
Run -- 6.28k, 39:52 [128 avg HR]
Spin -- 25:07 [117 avg HR]
Notes
everything felt the best it has in a while today, despite lingering soreness from saturday.
36
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 07, 2026, 08:38:03 am »
07-06-26
Spin -- 1:50:43, 113 avg HR
Notes
leisurely. the spin bike we have at home has literally 0 computerised components, so the only metrics i have are HR, RPE, and then counting breaths/cadence manually. to mimic running, aimed to find a degree of resistance that kept me at this sort of hr with cadence ~85-95. spinning faster more fun and less quad burn than the more natural lower cadence stuff, i find, anyway.
no notable symptoms today. will probably do half run half bike tmrw morning, but play it by ear ofc.
since i was thinking of changing my saturday session to be more variable (e.g. including either hill reps or some long, fast runs like I did towards end of half-marathon block), may even keep my sundays as bike sessions (or split bike-run), since i'll be going into them fatigued from a big saturday (since that's when i'll also be lifting). seems like a reasonable way to reduce injury risk/too much muscular load. food for thought at least.
eta: think that's first week with 8+ hours of cardio (just enough to keep fitness score at 50, woop). intervals has a few other weeks over 8 hours, but those including some lifting sessions, which i no longer bother tracking.
Spin -- 1:50:43, 113 avg HR
Notes
leisurely. the spin bike we have at home has literally 0 computerised components, so the only metrics i have are HR, RPE, and then counting breaths/cadence manually. to mimic running, aimed to find a degree of resistance that kept me at this sort of hr with cadence ~85-95. spinning faster more fun and less quad burn than the more natural lower cadence stuff, i find, anyway.
no notable symptoms today. will probably do half run half bike tmrw morning, but play it by ear ofc.
since i was thinking of changing my saturday session to be more variable (e.g. including either hill reps or some long, fast runs like I did towards end of half-marathon block), may even keep my sundays as bike sessions (or split bike-run), since i'll be going into them fatigued from a big saturday (since that's when i'll also be lifting). seems like a reasonable way to reduce injury risk/too much muscular load. food for thought at least.
eta: think that's first week with 8+ hours of cardio (just enough to keep fitness score at 50, woop). intervals has a few other weeks over 8 hours, but those including some lifting sessions, which i no longer bother tracking.
37
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 06, 2026, 12:54:48 pm »
06-06-26
AM
Cycle - 4 x 5' (1')
Lift - chins, dips, laterals
PM
Run - 3k progressive warmup + 2 x k @ SubT [4:08, 4:07], 6.93k, 37:49 total
Lift - RDL, calves, lunges
Notes
been a bit cooler lately and sleep has been great. decided to push just a little on the run to see how things felt. so started with a progressive warmup, 1k super easy, 1k ~5:00, felt good, so 1k ~4:30, then walk for a bit. was still feeling good so decided to roll slowly into a 1k rep, felt fine, etc.
not 100% pain free, but nothing concerning, and it felt great to move with a bit of tempo. let's see how things feel tomorrow morning.
AM
Cycle - 4 x 5' (1')
Lift - chins, dips, laterals
PM
Run - 3k progressive warmup + 2 x k @ SubT [4:08, 4:07], 6.93k, 37:49 total
Lift - RDL, calves, lunges
Notes
been a bit cooler lately and sleep has been great. decided to push just a little on the run to see how things felt. so started with a progressive warmup, 1k super easy, 1k ~5:00, felt good, so 1k ~4:30, then walk for a bit. was still feeling good so decided to roll slowly into a 1k rep, felt fine, etc.
not 100% pain free, but nothing concerning, and it felt great to move with a bit of tempo. let's see how things feel tomorrow morning.
38
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 05, 2026, 03:43:34 pm »
05-06-26
Cycle -- 30:09, 116 avg hr
Run -- 5.21k, 32:32
Notes
getting there (though running immediately after suckling feels weird af)
Cycle -- 30:09, 116 avg hr
Run -- 5.21k, 32:32
Notes
getting there (though running immediately after suckling feels weird af)
39
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 04, 2026, 11:51:13 am »
04-06-26
AM
Run -- 3.83k, 23:58
PM
Cycle -- 5 x 6' (1'), 45:35 total
Lift -- OL Calves, OAC eccentrics, chins, dips, curls, laterals
Notes
run felt decent, think i should be back to things again pretty soon. dug out some arahis i bought last year and haven't worn much. do notice a difference in stability, but they're so firm i remember why i didn't really enjoy running in them. will keep them in rotation though, for easy runs, and they have pretty minimal wear so i imagine they'll break in a bit.
wife has been lifting 2x week this year (just some self-directed dumbbell stuff, short sessions) and she wants to do a pullup. no warmup today she tried one and she could move a bit! so we tried some eccentrics and she could control them super well, so (a) that's hype and i bet she'll be able to do a proper one pretty soon and (b) that inspired me to see if i can stil control an OAC eccentric. thankfully yes i can! so the vague aspiration to hit an OAC and run a sub 3 marathon in the same day lives on.
also, gotta be honest, envious of my wife's lifting genes. here delts/biceps are pretty badass for doing like 2-4 sets a week for 6 months
AM
Run -- 3.83k, 23:58
PM
Cycle -- 5 x 6' (1'), 45:35 total
Lift -- OL Calves, OAC eccentrics, chins, dips, curls, laterals
Notes
run felt decent, think i should be back to things again pretty soon. dug out some arahis i bought last year and haven't worn much. do notice a difference in stability, but they're so firm i remember why i didn't really enjoy running in them. will keep them in rotation though, for easy runs, and they have pretty minimal wear so i imagine they'll break in a bit.
wife has been lifting 2x week this year (just some self-directed dumbbell stuff, short sessions) and she wants to do a pullup. no warmup today she tried one and she could move a bit! so we tried some eccentrics and she could control them super well, so (a) that's hype and i bet she'll be able to do a proper one pretty soon and (b) that inspired me to see if i can stil control an OAC eccentric. thankfully yes i can! so the vague aspiration to hit an OAC and run a sub 3 marathon in the same day lives on.
also, gotta be honest, envious of my wife's lifting genes. here delts/biceps are pretty badass for doing like 2-4 sets a week for 6 months
40
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 03, 2026, 05:00:31 pm »i wonder if it's just that racing really fucks you up more than you think/feel, and your body just needs more time to recover before a return to intensity than either of us took. john davis said something along those lines to me, about my calf: basically, that it's possible that my legs were just still beat up from the marathon even if they felt fine.
yeah i followed the reverse taper from the NSM book but think that's too aggressive for me. maybe if i were 10kg lighter and had a couple more years consistent running under my belt, i could recover from a half like that, but not at this point! + a lot of life stress, bad sleep, and a couple days of diarrhoea post race, really just a lot of obvious signs that i should have taken it easier that i ignored. funny how easy it is to get bitten by that same mistake, even after handling it so well all through the actual build! guess that's why people get a coach
41
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 03, 2026, 04:20:48 am »
03-06-26
Cycling -- 55:09, avg HR 116
Notes
slept super well last night, need a streak of those. painful as it is to watch my fitness score gradually drop on intervals.icu, know that it's the right thing to play it slow here. even if i'm only fully back to running by the end of the month, that's still Jul+Aug+most of Sept to get a nice block in for the next half. And I'll still be starting from a higher base than I did for this last one (i.e. worst case fitness score at end of month is ~45 or so, and I started this last block at ~39
Cycling -- 55:09, avg HR 116
Notes
slept super well last night, need a streak of those. painful as it is to watch my fitness score gradually drop on intervals.icu, know that it's the right thing to play it slow here. even if i'm only fully back to running by the end of the month, that's still Jul+Aug+most of Sept to get a nice block in for the next half. And I'll still be starting from a higher base than I did for this last one (i.e. worst case fitness score at end of month is ~45 or so, and I started this last block at ~39
42
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 02, 2026, 03:52:33 pm »
02-06-26
Cycle -- 4 x 8' (1') (just over 1 hour total)
Lift -- OL Calf, chins, dips, laterals, curls
Cycle -- 4 x 8' (1') (just over 1 hour total)
Lift -- OL Calf, chins, dips, laterals, curls
43
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 01, 2026, 03:35:23 pm »
01-06-26
Cycle -- 1:00:31, 111 avg hr
Cycle -- 1:00:31, 111 avg hr
44
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 31, 2026, 12:36:31 pm »
31-05-26
Run -- 12.56k, 1:22:50
Few OL calf raises of a ledge + some stretching
Notes
tendons/achilles/pt whatever it is felt mostly okay here. think i probably do just need to move towards a more stable shoe rotation.
Run -- 12.56k, 1:22:50
Few OL calf raises of a ledge + some stretching
Notes
tendons/achilles/pt whatever it is felt mostly okay here. think i probably do just need to move towards a more stable shoe rotation.
45
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 30, 2026, 08:17:21 am »
30-05-26
Cycle - 5 x 5' (1') @ SubT effort, ~45 mins total
Lift - RDL, Skater lunge, chins, dips, curls, laterals
Notes
subt cycling sucks
Cycle - 5 x 5' (1') @ SubT effort, ~45 mins total
Lift - RDL, Skater lunge, chins, dips, curls, laterals
Notes
subt cycling sucks