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Messages - Joe

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31
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 26, 2025, 07:42:58 am »
26-07-25

Cardio
Jog to gym
Treadmill @ 2%
10 @ 9.0
7.5 @ 13.5 [166 avg, 173 max]
3.5 @ 13.0 [171/174]
3 @ 8.5
11 @ 13.0 [170/175]
4 @ 8.5
11 @ 12.5 [170/173]
10 @ 9.0/1%
6 @ 4.5/15%
9 @ 4.0/15%
12.5km ish, 1:15:46

Lifting
Pogo Hop 3 x 14
Leg Press 2 sets
Calf Press 3 straight sets + 2 x Drop
D Handle row 4 x drop
Machine dip 4 x drop
Preacher 4 x drop
(Ab/ad)ductor 2 each superset
Leg Curl 4 x Drop
Leg Ext 2 x Drop

Notes

Nice nice nice. 'Achilles' area was a little sore when I woke up in the night to pee, but didn't bother me during this workout at all (and also slept great and long otherwise). Maybe like 1/10 at some point during the pogos, but certainly not in every rep, or even every set. Don't think I felt my foot at all, other than briefly while holding a loaded stretch at the bottom of a calf press rep. Huzzah. Feel like I've handled this recovery process well.

Messed up this workout in the same way as the last one. While, yes, it's very easy to dial into exactly the HR you want on the treadmill, you do have to want the right HR. So, note to self: first rep should not be right at threshold, should be like 5-7 below so that you hold the same pace throughout and get to the threshold near the end. Idk why that's so easy for me on the road but not on the treadmill. That said, HR generally felt unusually high relative to effort (i.e. RR never got above 33). Think a few factors: tiredness, aircon in the gym being off, and a very poor choice of shirt. Oh, also jogging recoveries instead of walking them like I do outside.

Watch can transmit its HR readings to treadmill but not receive pace/grade from the treadmill. This is annoying, since in treadmill mode it is (a) slow to change those manually and (b) you can only change pace in increments of 0.5km/h and incline in increments of 1.0. Probably some way to set up intervals before hand but for whatever reason i like playing it a bit by ear when using the treadmill.

Gym unusually busy so had to wait to use some of the leg equipment so did some upper stuff today rather than just standing around or working in (I was sweaty enough that I wouldn't want to work in with me).


32
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 25, 2025, 01:17:25 pm »
25-07-25

Jog to gym
treadmill walk @ 15% x 20 mins
run @ 6:21 @ 1.5% x 13 mins
walk a while more
jog home
52:38 total, 124 avg hr

Notes

tired

33
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 24, 2025, 03:52:45 pm »
24-07-25

Jog to gym
Treadmill @ 15%
5 easy
12 SubT [161 Avg, 173 max]
3 easy
7 SubT [164/174]
3 easy
6 SubT [164/173]
2 easy
6 SubT [166/173]
cooldown, jog home
59:59 total lol

Notes

First rep was defo done at too high a pace/too hard, but solid sesh overall.

34
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 23, 2025, 11:40:14 am »
23-07-25

AM

Jog to gym
Treadmill @ 15%, 4.6km/h x 30 mins [128 HR]
Jog home

PM

Jog to gym
Treadmill @ 2%, 6:41 pace x 15 mins [137 HR]
Treadmill @ 15%, 4.5 km/h x 15 mins [135 HR]
Machine Chest Press 4 x Drop
Pulldown 4 x Drop
Cable Lateral 5 x Myo-Drop or whatever [LRx5 basically, dropping weight after the 3rd set, no rest]
Pogo Hops 2 x 14
Cable OH Extension 4 x Drop
Machine Preacher 4 x Drop
Jog home

Notes

Was planning to take the full day off work but for reasons only took the afternoon off. Still, got 30 mins more sleep in the AM and did a double workout day. The dream.

Still a little pain with pogos, maybe 1/10 foot and 2.5/10 'achilles' (i.e. presumably the PTT next to the achilles), but that's progress.

0 pain in the running. We back baby.

35
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 22, 2025, 03:16:05 pm »
22-07-25

Jog to gym

Treadmill @ 1.5% incline
5 @ 8 km/h
5 @ 13.3 (150 Avg HR, 30 RR)
5 @ 13.5 (161, 32)
5 @ 13.6 (165, 34)
3 @ 5
5 @ 13.5 (158, 31)
5 @ 13.6 (168, 33)
2 @ 5
5 @ 13.7 (162, 33)
2 @ 5
5 @ 9.5

Leg-Press Calf Raise 3 x Drop

Jog home

Notes

Nice, 100% running (other than rest). Near 0 pain. Solid 30 mins at proper SubT effort + pace.

13.3 = 4:30, 13.5 = 4:26, 13.6 = 4:24, 13.7 = 4:22

Session max HR 171. Enjoy for workouts how easy it is to get the effort/pace/HR dialed in. RR stayed well below threshold (think that's 36-37). Been experimenting with caffeine gum for this early AM workouts. Like it. Feels like it's out of the system fast, but still feels like it helps. HR feels more in line with weekend efforts as well.

Had to run in my work shoes to catch my train in the eve and that was also essentially pain free (occasional 1/10). So recovery really coming on well.

36
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 21, 2025, 03:29:18 pm »
21-07-25

Jog to gym
10 @ 15 / 4.5
10 @ 4 / 8.5
10 @ 15 / 4.6
10 @ 2 / 9.5
5 @ 15 / 4.7
Jog home

Notes

2 x 10 mins running. Felt good. Will probably try and go for an actual outdoors run towards the end of this week.

37
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 20, 2025, 08:13:39 am »
20-07-25

Cardio

Jog to gym
Treadmill @ 15 % incline
10 @ 3.6 km/h [110 HR]Man
10 @ 3.8
20 @ 4.0
20 @ 4.2
10 @ 4.3
10 @ 4.4
10 @ 4.5 [128 HR]
122 avg hr overall

Lifting

Dip Machine 4 x Drop
Pulldown 4 x Drop
Pec Dec 3 x Drop
Wide-Grip Row 3 x Drop
Preacher Curl 4 x Drop
Cable OH Extension 4 x Drop

1A Cable Lateral 5 sets
1B Pogo Hops 3x14

Machine OHP 3 x Drop

Notes

Kept it super light on the cardio. Laces long enough on my old Ons that I was able to switch to heel-lock lacing. Again, that may have been a factor, but foot felt great on the jog in, and least pain I have experienced yet on pogo hops

The lateral-pogo hop superset got to be among the most niche gym super sets. Was fun. Did lateral RLRL - pogo - RLRL - pogo - RL - pogo.

Lifting done in 29:30. Amusingly, avg hr for the lifting was 133 (same as max HR in the cardio segment), and with < 60s under 110 HR. Keep trying to remember to hit lap at start/end of every set so I can get an accurate Work:Rest ratio number, but usually am wiped enough after a drop set that pressing a button on my watch is the last thing on my mind. Managed it for like 2/3 of today's session, so my eyeball has it at about 2.5:1 work:rest. A full drop set taking between 90-240s depending on the exercise, how many reps I'm getting per drop, how long it takes to change weight, etc. And rest between exercises usually 30-90s depending on how far apart the machines are, etc.

This is why I don't track load for lifting, either. Waste of time for me. I know the effort is high enough and given I'm doing it post-run and it's semi "on the backburner", I'm not trying to maximise gains or beat PRs. One thing that helps being consistent is that there are a bunch of selectorised machines at the gym that I need to full stack (dips, chest-supported row, pulldown/d-handle row for like 3 reps) so those keep me honest.

Also, man, I am just hungry all the time now. Guess I did over 9 hours in the gym this week, of which 7:30-40 was cardio...

38
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 19, 2025, 08:11:29 am »
19-07-25

Jog to gym
Treadmill @ 15% incline
5 @ 4.0
5 @ 6.1 [147 HR]
5 @ 6.3 [161]
3 @ 6.5 [172, 35 RR]
1 @ 3.5
Treadmill @ 2%
1 @ 9
3:30 @ 13.5 [169]
1:30 @ 8
5 @ 13 [170, 35 RR]
2 @ 8
3 @ 10
Treadmill @ 4.0
5 @ 11.5 [172]
Treadmill @ 15
2 @ 4.0
5 @ 6.2 [172, 33 RR]
17 @ 4.0

Seated Hamstring Curl 3 x Drop
A Calf Raise
134 x 6, 5
B Leg Press
120 x 8, 7
OL Calf
52x6+4+3
Leg Ext 2 x Drop
(Ab/ad)duction superset, 2 each

Notes

Insane rain and storm this morning so we bailed on the Parkrun.

21 consecutive mins running in the middle of this, with pain no greater than 2/10, and usually 0/10. Also felt basically 0 pain jogging to gym. Wore the Vomeros for the first time in ages for this. Typically had been using Cliftons or a retired pair of Cloudmonsters for gym stuff since those are the running shoes I find most comfortable for walking.

Possible, then, that the Vomeros contributed as much as actual recovery to this feeling better on the foot. They're no less of a neutral shoe than anything else I run in, so I doubt it's because of any stability feature per se. That said, they are the only one of my primary shoes that have long enough laces for me to do the heel lock lacing techniques. Pretty sure that I have read that (a) tighter lacing and (b) using all available eyelets are have both been found to reduce symptoms from PTT/stability issues. So, that would make sense here.

Saucony Tempus 2 looking tempting as well. Seems hard to find a stability shoe that is tempo/session compatible (well obvs you can do sessions in anything, but it's more fun when the shoe is fun).

39
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 18, 2025, 03:43:34 pm »
18-07-25

Jog to gym

Treadmill incline walk x 50 mins [121 avg hr, progressed from 4kmh/13% up to 4.4kmh/15% doing a notch of pace or incline every 10 mins]

Machine Chest Press 3 x Drop
Pec Dec 2 x Drop
D-Handle Seated Row 3 x Drop
Preacher Curls 3 x Drop

Jog home

Notes

lots of poor sleep this week so just felt zonked for this one. was up earlier than intended so just went to gym early, though ¯\_(ツ)_/¯

love d-handle rows, feel great on the lats

preachers leave my biceps so wrecked. took genuin eeffort ot bend my arms until like noon today lol

surprisingly still enjoying just walking hard on the treadmill, lmao

40
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 17, 2025, 03:29:14 pm »
17-07-25

Jog to gym

Treadmill --
Walk
10 @ 15/4.5
10 @ 15/6.0 (154 HR avg)
5 @ 15/6.3 (170, 33 RR)
3 @ 10/4
Run
2 @ 1.5/10
5 @ 1.5/13.8 (168, 35 RR)
3 @ 1.5/9
Walk
2 @ 15/4
5 @ 15/6.1 (166, 33 RR)
5 @ 11/4

(Ab/ad)duction machine superset, 2 each way

Jog home

1:03:57 total

Notes

Nice. Foot again pretty much fine, even with 5 mins at a good clip. 18 mins total running or so. 25 mins SubT, decent workout.

41
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 16, 2025, 03:57:16 pm »
16-07-25

Jog to gym
30 mins treadmill @ 15%/4.5kmh [129 hr]
(Preacher Curl 4 x drop
OH Cable Ext 4 x drop
DB Lateral 4 x drop) [12:20, 117 HR]
11 mins elliptical
Jog home

1:02:02 total, 127 HR avg overall

Notes

HR got into the 140s during preacher curls, lol. Preachers gotta be my favourite exercise, just feels so good.

Tried out the 'free stride' elliptical today and hated it, will be sticking to the other stuff.

A bit of foot pain today but am optimistic that it's primarily DOMS from doing some heavy banded foot inversions yesterday evening. Haven't been logging them but been doing that 2/3 times a week.

Looking into stability shoes. Told my wife I wouldn't buy any new running shoes until August so holding off on that for now. Brooks Adrenaline GTS 24 looks promising, though.

42
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 15, 2025, 03:51:29 pm »
15-07-25

Jog to gym
Treadmill @ 15%, pace in km/h
5 mins @ 4.4
5 @ 5.8 [145 HR]
5 @ 6.0 [157]
5 @ 6.2 [165, 32 RR]
5 @ 4.0
5 @ 5.8 [155]
7 @ 6.0 [164, 33 RR]
3 @ 10/4.0
Now run at 1.5% grade
2 @ 10
2 @ 11
1 @ 12
1 @ 13 [160]
1 @ 14 [165]

Machine Chest Press 3 x drop
D-Handle Narrow Cable Row 3 x drop
Calf Raise 134 x 5, 4

Notes

So about 30 mins SubT effort here again. First time running fast since the reset. Felt good with minimal food botheration! Will try to do no running tmrw other than the jog to/from gym, then see if I can extend it out a bit more on Thursday.

SubT incline walking feels a bit mad tbh.

May meet pals for Parkrun on Saturday, but if I do I won't race it. Will either just cheer them on or, if foot is feeling good, may just jog the course. Will see, but things are looking good!

43
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 14, 2025, 01:29:15 pm »
14-07-25

Run to gym, treadmill, run home
60:17 total, 145 avg HR
2 x 15 stiff-legged pogo hops

Notes

HR was crazy today, like 10-20 higher than typical for these treadmill settings. Was elevated all day. This was from first thing AM as well, pre coffee etc. Weird, hope I'm not falling ill.

That said, physically felt good in the AM. Added 5 mins of treadmill running in the middle, so about 15 mins total. Minimal pain/discomfort. Nearly back to it.

44
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 13, 2025, 08:29:41 am »
13-07-25

Cardio

Run to gym
60 min incline walking on treadmill
30 min elliptical
Avg HR -- 127, ~1:35 total

Lift

Lat Pulldown 4 x Drop
Machine Chest Press 4 x Drop
Chest Supported Row 3 x Drop
Pec Deck 3 x Drop
Cable Lateral 4 x Drop
Cable Overhead Ext 4 x Drop
Machine OHP 4 x Drop

Started a separated watch activity for the lifting portion of the session. Amusingly also exactly 127 avg hr, though more spiky ranging from ~100-150. 24 mins too, for 26 sets. Intended to use the lap function to see time spent lifting vs moving between lifts (so one lap would be the entire time spent on the lat pulldown, including the like 20s or whatever taken to change the load, reattached my straps and get back in position). Didn't do a very good job of that, though, but something to try to pay attention to in future b/c it'd be fun to know the work:rest ratio.

ETA: Was thinking more about PTT and how it fits well with some stuff I experience with running.

1) I've always been an over-pronator on the right side. Hadn't really thought about it since I don't give much credence to gait stuff having much meaning. That said, given I have a neutral gait on the left, this suggests that the right-side could be a downstream symptom of an existing problem rather than a problem per se. A key role of the posterior tibialis is foot inversion, i.e. preventing (over)pronation.

1b) Moreover, this could also explain that camber preference I was talking about a couple of weeks ago. If flat ground isn't an option, I prefer running with my right foot landing on the lower part of the ground rather than the other way around. If you imagine this uneven height is a result of a naturally curved ground, you see this means that the instep of right foot is landing on higher ground than the outside of the foot. That is basically like wearing an insole that prevents pronation.

2) Plays an important role in downhill breaking. In that last Parkrun, I really gunned it on the downhills. Notably, I actually _lowered_ my cadence in the downhill portions to really take advantage of airtime (for downhills, cad 180/length 1.8m, else 188/1.33m). My quads were pretty sore, but they're very well-trained compared to calf/foot/ankle unit. Perhaps no surprise that given the existing vulnerability, this race was the precipitating event for the latent PTT to shift from "mild nuisance" to "actual problem".

Anyway, been doing a good job of doing regular banded foot inversion training. Think that + general calf/foot strength + integrating some stiff-leg/ankle-focused plyos seem like they'll be the key, since I rest of the hip/knee chain is pretty strong. Actually maybe more hip (ab/ad)duction stuff probably good to do too, but I've been good about that as well.

Basically no pain on the jog to the gym today as well, fwiw. Maybe go for an actual run again this week.

45
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 13, 2025, 08:24:02 am »
Quote from: LBSS on July 12, 2025, 02:51:18 pm
- run 57:06, ??km
ran on a trail in some pretty dense woods near where my wife had her first power lifting competition today*. watch seemed to have gotten confused about distance, told me i covered just over 8 km, which would mean a ~7:00/km pace. i was running relaxed and easy but i know how fast i was going. i never, ever run that slow. i'd say this was more like 9-9.5 km. but whatever, doesn't matter in the long run.

*she did great, i'm so proud of her! only missed one lift (her second bench) and she felt really good during and after. top lifts were 75kg squat, 47.5 bench, and 90 DL for a 212.5 total at 58kg bw.

damn that's awesome! what were the vibes at the meet like? i've always been shy to sign up for one b/c they always seem somewhat grimy, sort of similar to how vibes (as well as injuries) kept me from getting too into bjj

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