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Messages - Joe

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31
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 15, 2026, 03:40:54 am »
15-06-26

Run -- 9.19k, 58:03

Notes

second half of the run like 30s/k faster than the first half with same HR. sometimes kind of feel like the difference (for me) between running 6:30 and 6:00 isn't actually energy output but just like locking into a different form/style of running that is just more efficient/less sloppy?

32
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 14, 2026, 11:39:02 am »
Quote from: LBSS on June 14, 2026, 07:53:58 am
good question. mid to upper 160s for the marathon and upper 160s to mid 170s for the half. watch tells me threshold HR is 155, and that subjectively feels like a point at which running gets more costly. but then again, i went back and re-read davis's articles about LT1 and LT2 and he points out that HR% estimates are incredibly imprecise (or rather, that they vary so much from runner to runner that they're hard to use well). he suggests setting LT2 at 90% of 5k pace and working around that, which would be 4:12 based on my recent 19:07. that's quite a bit slower than estimates on lactrace (4:05-4:07) or coros (4:06). so perhaps i'll just stick with the lactrace paces, heat-adjusted, and not worry so much about HR.

If LT2/threshold is meant to be roughly what you can sustain for an hour, then your threshold HR has to be higher than your average in the half, right? (pace adrenaline/race day modulations). But yeah setting based on races and relying on pace is what Copeland recommends too (iirc the 3/6/10 min reps are roughly at 60/90/150 minute pace, which you can roughly calculate from here: https://www.finalsurge.com/tinman-calculator)

33
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 14, 2026, 11:36:27 am »
14-06-26

Run -- 9.67k, 1:01:04
Cycle -- 49:46, 118 hr

Notes

Fatigue above fitness for the first time since the half, woop woop

34
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 14, 2026, 04:31:13 am »
Quote from: LBSS on June 13, 2026, 08:11:31 am
- SubT 10 x 3 min
-- warm up
-- intervals in 4:11-16, except 7 (4:35) and 8 (4:20), w/ 60s walking rest
-- cool down
took a longer break, about an extra minute, after rep 5 because i noticed HR had peaked above 160. average HR for the reps was in the 140s-150s, which is good, but i found it a bit hard to regulate the top end because (1) T+DI is 140 and (2) the track was closed so i did big loops around the schools and that isn't even close to flat. obviously, slowed down quite a lot on those two reps. still figuring things out.

what was your hr avg during the back halves of your recent half and marathon?

35
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 13, 2026, 07:29:57 am »
13-06-26

Run
- w/u
- 10 x 3' (1') [4:09 avg]
- c/d (including 4 x 15" strides)

Total, 11.58k, 1:01:10

Lift -- chins, dips, RDL, reverse nordic, calves

36
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

37
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

38
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.

39
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.

40
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.

41
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.

42
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.

43
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)

44
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 

45
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 03, 2026, 05:00:31 pm »
Quote from: LBSS on June 03, 2026, 07:56:23 am
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

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