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Messages - LBSS

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46
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 15, 2026, 09:45:42 am »
thanks, appreciate the link. looks like they agree pretty much with the one i found, which is reassuring.

good luck this weekend!

47
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 14, 2026, 07:42:18 am »
typical advice is to wait at least a week after calf strain to return to running. but it's also not to rest more than you have to because deconditioning makes everything worse. yesterday was able to walk and do 10 SL hops without pain, following the protocol from this article: https://www.physio-network.com/blog/calf-strain-rehab/. so i decided to get back out this morning.

- 34:30 x [easy x 60s, walk x 60s]

no pain! barest hint of tightness here and there but i think i'm on track. will build up cautiously over the next couple of weeks. plan is to get back to 6+ hours of running per week at easy pace before adding intensity, and then introducing SubT workouts.

48
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 11, 2026, 06:52:06 am »
left calf still painful this morning. seems i may have strained it. guess ten days of lowered load, followed by a moderate workout during which i strained my achilles, followed by two days of full rest, followed by an all-out 5k was a bad idea. surprise! (although the achilles strain was one the right leg and seems to have completely resolved). also i theragunned my calf a bunch after the race, which isn't something i'd been doing at all; maybe that also irritated it? i was blaming my shoes the other day but really it was probably the violent increase in load.

at any rate, it's clearly not a bad strain: it doesn't limit walking, although it's noticeable, and i can perform SL calf raises and walk around on my toes. but it's uncomfortable during calf raises and on self-massage. after reading around a bit about calf strains i think i should not push it. frustrating, but at least this is happening after my goal race and (touch wood) not that severely.

rehab time. and then, going forward, i really have to stop neglecting strength work.

49
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 10, 2026, 01:52:13 pm »
Quote from: Joe on May 09, 2026, 03:51:11 pm
Quote from: LBSS on May 09, 2026, 11:51:33 am
nice man! PR's for both of us today.

nice! envious of the race win! some weeks my time would have won this parkrun, but today I was like 12th and the winner got round in 15:40  :wowthatwasnutswtf:

15:40 is quick! the course record for the one i ran yesterday is ~16:20, so definitely got a bit lucky with the field.

50
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 10, 2026, 01:42:53 pm »
- run 1:15:26, 13.65 km
left calf cramping around where gastroc and soleus meet. uncomfortable but not outright painful, hopefully it's just one of those things.

51
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 09, 2026, 11:51:33 am »
nice man! PR's for both of us today.

52
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 09, 2026, 11:50:21 am »
- port city moms 5k
-- warm up
-- 5k race in 19:07 (chip), 19:10 (watch).
-- cool down
won the race! i thought this race was tomorrow and am glad i double-checked this morning. :-X RPE 9.5, not quite all out, next time i do a 5k the focus has got to be killing myself for the final km. ran a negative split but km 4 and 5 were the same.

two days off plus a little bit of rehab seems to have fixed my achilles, so that's also good.

53
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 08, 2026, 07:43:15 am »
decided to take one more day off, will try to run again tomorrow. did some calf raises (straight leg and bent leg, single and double) and extra stretching yesterday throughout the day.

54
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 07, 2026, 06:48:02 am »
headed out this morning and achilles felt fine for the first two minutes but then just started to announce itself. left lower leg is also quite tight. fml. :uhhhfacepalm:

55
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 06, 2026, 07:30:14 am »
- supportive speed
-- warm up
-- 6 x [4 min @ 5k, 2 min walk/jog]
-- cool down
Rx was for 8k pace but i overran it a little, reps all in 3:50-52, which is just below my previous 5k PR pace. walked the first ~30s of each recovery and jogged the balance. felt good, except my right peroneal/soleus were bugging a bit like in the marathon and then towards the end of the workout and on the cool down home my right soleus and/or achilles tendon started hurting a little. not great. i think it's shoe-related, wore the asics metaspeeds which have always been too narrow for me. probably past time to give up on them. the AP4s also challenge my lower legs in a different way than the evo SLs. should keep training in them to encourage adaptation, and also keep trying different plated shoes. but of course i need to be careful not to get hurt.

56
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 05, 2026, 08:01:03 am »
- run 57:42, 10.49 km
right calf/soleus a little tight

57
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 04, 2026, 08:02:58 am »
yesterday

- run 1:15:36, 13.68 km
spectacular morning, low-40s and sunny

ETA: around 5 hours, 56 km, TL 297 for the post-marathon week, which i'm happy about especially since we had friends from out of town staying with us over the weekend and i managed not to bail on any runs. my legs feel good this morning, which tracks with the intervals.icu chart, which gives a form score of 8 (fitness 62, form 54).

58
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 02, 2026, 08:13:21 am »
 :highfive:

59
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 02, 2026, 08:05:55 am »
- threshold intervals
-- warm up
-- 8 x [3 min @ threshold, 1 min walk]
-- cool down
intervals in 4:01-02, except the first was a little hot in 3:59. sort of meant for this to be NSM-style but if my threshold estimate of 4:03 is correct then i ran these too fast. need to program watch to set 4:03 as the lower limit. legs felt pretty good, it was a little breezy but otherwise a really nice morning.

60
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 01, 2026, 04:54:21 pm »
- run 59:19, 10.50 km
legs starting to feel normal again.

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