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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 11, 2025, 07:46:49 am »
makes sense. don't discount the benefits of acute relief, though!
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332
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 11, 2025, 07:34:59 am »
- run 54:17, 9.17 km
little niggle in left hamstring, medial side down by the knee. appeared yesterday. kept this very light and easy, felt ok. T+DI 154.
little niggle in left hamstring, medial side down by the knee. appeared yesterday. kept this very light and easy, felt ok. T+DI 154.
333
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 10, 2025, 06:44:21 am »go to PT?
maybe if i'm not seeing any improvement after another week of activity modification. i have never had particularly productive experiences with PTs, despite having seen 4 or 5 highly recommended people in my time training. like what are they gonna say "it's probably this, run less, strengthen your foot and ankle" cool thanks i worked that out already.
i guess if you've only had bad experiences, makes sense you wouldn't want to try again. i've definitely had that kind of PT, but i've had some good ones, too. helping identify root causes i wouldn't have thought of, for example. dry needling or other kinds of manual therapy. there must be some good PTs over there.
334
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 10, 2025, 06:18:37 am »
yesterday
- track intervals
-- warm up
-- 3 x [300,500,800] w/1 min walk after short reps, 2-3 min after the 800s
-- bonus 300
-- cool down
ran the 300s in 1:02, 1:01, 1:02, 0:58. 500s in 1:49, 1:46, 1:50. 800s in 3:06, 3:03, 2:57. T+DI 152.
- track intervals
-- warm up
-- 3 x [300,500,800] w/1 min walk after short reps, 2-3 min after the 800s
-- bonus 300
-- cool down
ran the 300s in 1:02, 1:01, 1:02, 0:58. 500s in 1:49, 1:46, 1:50. 800s in 3:06, 3:03, 2:57. T+DI 152.
335
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 08, 2025, 09:08:05 am »
go to PT?
336
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 08, 2025, 07:52:26 am »
- run 1:32:28, 14.72km
ran with a guy who's fitter than me, training for never summer 60k in a few weeks. he knows the trails near us better than i do so i just followed him. told me he was shooting for 8 miles but we ended up doing 9, oops! T+DI 160 and 313m/1027' of elevation gain = slow pace and HR average 142. not too high, that's still zone 2 per coros. it was fun, i'll run with him again. will help me get to know the trails and break out of my grooved road loops.
never summer is a race i've had an eye on, it looks really beautiful. maybe next year. looking forward to hearing my buddy's report.
ran with a guy who's fitter than me, training for never summer 60k in a few weeks. he knows the trails near us better than i do so i just followed him. told me he was shooting for 8 miles but we ended up doing 9, oops! T+DI 160 and 313m/1027' of elevation gain = slow pace and HR average 142. not too high, that's still zone 2 per coros. it was fun, i'll run with him again. will help me get to know the trails and break out of my grooved road loops.
never summer is a race i've had an eye on, it looks really beautiful. maybe next year. looking forward to hearing my buddy's report.
337
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 07, 2025, 06:54:48 pm »
- strength
-- 2 x [forward/backward toe walk x 1min + forward/backward heel walk x 1min]
-- 2 x [SL standing clam x 12 + SL box squat x 8]
-- 2 x [slow deep BSS x 10 + hip thrust x 10]
-- sciatic nerve flossing 2 x 10
-- push up 2 x 15
-- hollow body hold 3 x 20s
right quad tighter than left, very noticeable on BSS. hurt anterior right knee a little, doing the ones with right foot back.
-- 2 x [forward/backward toe walk x 1min + forward/backward heel walk x 1min]
-- 2 x [SL standing clam x 12 + SL box squat x 8]
-- 2 x [slow deep BSS x 10 + hip thrust x 10]
-- sciatic nerve flossing 2 x 10
-- push up 2 x 15
-- hollow body hold 3 x 20s
right quad tighter than left, very noticeable on BSS. hurt anterior right knee a little, doing the ones with right foot back.
338
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 07, 2025, 06:10:34 am »
where is the pain in your foot?
339
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 06, 2025, 10:25:04 am »
- run 1:59:06, 19.80 km
T+DI 150, kept it nice and easy, HR average 130. mostly in the shade but high humidity still plenty to deal with. felt pretty good. i drank less than last week, 1.1-1.2L total, but never felt thirsty and stopped to pee three times, which is a bit odd. drank mostly my electrolyte mix, barely touched the spare water bottle.
back up over 60 km and juuuust over six hours running for the week.
T+DI 150, kept it nice and easy, HR average 130. mostly in the shade but high humidity still plenty to deal with. felt pretty good. i drank less than last week, 1.1-1.2L total, but never felt thirsty and stopped to pee three times, which is a bit odd. drank mostly my electrolyte mix, barely touched the spare water bottle.
back up over 60 km and juuuust over six hours running for the week.
340
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 04, 2025, 08:19:12 am »
- run 1:02:46, 10.68 km w/ 4 x 100m strides
T+DI 135, incredible how much difference it makes for dew point to be below 60. HR right back down into the mid-120s. another notable thing is that i wasn't scuffing my heels at all, which is something i noticed myself doing a little bit during the hotter runs.
T+DI 135, incredible how much difference it makes for dew point to be below 60. HR right back down into the mid-120s. another notable thing is that i wasn't scuffing my heels at all, which is something i noticed myself doing a little bit during the hotter runs.
341
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 03, 2025, 07:44:24 am »
yeah saw that on reddit recently.
- run 57:38, 10.11km
T+DI ~140 but a light breeze made things feel a bit cooler.
- run 57:38, 10.11km
T+DI ~140 but a light breeze made things feel a bit cooler.
342
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 02, 2025, 01:06:38 pm »
following the dew point discussion, i saw on reddit today that someone linked to the article where i originally saw T+DI as an index to calibrate training. it's here: https://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html?m=1
343
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 02, 2025, 07:43:51 am »
- track intervals
-- warm up
-- 5 x 5 @10k pace w/2:30 jogging rest (4:08, 4:12, 4:11, 4:09, 4:08)
-- cool down
sore. T+DI 141, quite humid still but not as hot after the thunderstorms yesterday afternoon. per VDOT2 calculator, my 10k pace should be 4:05, but i deliberately ran a bit slower. felt good, not too hard overall or on any of the reps.
-- warm up
-- 5 x 5 @10k pace w/2:30 jogging rest (4:08, 4:12, 4:11, 4:09, 4:08)
-- cool down
sore. T+DI 141, quite humid still but not as hot after the thunderstorms yesterday afternoon. per VDOT2 calculator, my 10k pace should be 4:05, but i deliberately ran a bit slower. felt good, not too hard overall or on any of the reps.
344
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 01, 2025, 07:42:08 am »
- run 59:00, 10.00 km
T+DI 160. HR average 131.
ETA: a bit sore from yesterday. good sign, but also man that was not a taxing workout and being sore is a clear indication, as if i needed another one, that i need to be doing strength work consistently. tweaked my right calf just a little on one of the overhanging climbs and it was ever so slightly tight at the beginning of the run, but went away in a few minutes. feels normal otherwise.
T+DI 160. HR average 131.
ETA: a bit sore from yesterday. good sign, but also man that was not a taxing workout and being sore is a clear indication, as if i needed another one, that i need to be doing strength work consistently. tweaked my right calf just a little on one of the overhanging climbs and it was ever so slightly tight at the beginning of the run, but went away in a few minutes. feels normal otherwise.
345
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 30, 2025, 08:18:25 pm »
- warm up
- strength
-- 2 x [lateral toe walk x 1min + decline tib raise x 15]
-- 2 x [banded standing clam x 10 + paused goblet squat +35 x 10]
-- 2 x [KB BSS +35 x 10/leg + KB swing x 10]
-- pogo 2 x 8/leg
- climb x ~45 mins
hands so raw and grip stamina so weak. but did a couple oranges on the overhang, didn't feel terrible overall.
- dips +25 x 5,5
- strength
-- 2 x [lateral toe walk x 1min + decline tib raise x 15]
-- 2 x [banded standing clam x 10 + paused goblet squat +35 x 10]
-- 2 x [KB BSS +35 x 10/leg + KB swing x 10]
-- pogo 2 x 8/leg
- climb x ~45 mins
hands so raw and grip stamina so weak. but did a couple oranges on the overhang, didn't feel terrible overall.
- dips +25 x 5,5