61
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 05, 2026, 04:00:48 pm »
05-01-26
Run -- 7.67k, 49:09
Calf raises + RDLs + Rev Nord
Run -- 7.67k, 49:09
Calf raises + RDLs + Rev Nord
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62
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 04, 2026, 08:38:08 am »
04-01-26
Run -- 8.31k, 50:56
+
Elliptical x 15 mins
wil try to get lower lifting in later, foot still good
Run -- 8.31k, 50:56
+
Elliptical x 15 mins
wil try to get lower lifting in later, foot still good
63
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 03, 2026, 03:55:10 pm »
03-01-26
Run --
- w/u 2k
- 2k moderate [4:57, 4:59]
- 1k easy
- 1k subT [4:34]
- c/d
Total -- 8.73k, 49:44
Lift --
Chins + Dips drop set
Notes
Decent. Keeping the 'workout' days pretty light until I'm more confident in foot. No need to rush anything. In the spirit of that, do my leg lifting tmrw, since I will try for a longer run if my foot is up fort it and don't want to go into that with wobbly legs
Run --
- w/u 2k
- 2k moderate [4:57, 4:59]
- 1k easy
- 1k subT [4:34]
- c/d
Total -- 8.73k, 49:44
Lift --
Chins + Dips drop set
Notes
Decent. Keeping the 'workout' days pretty light until I'm more confident in foot. No need to rush anything. In the spirit of that, do my leg lifting tmrw, since I will try for a longer run if my foot is up fort it and don't want to go into that with wobbly legs
64
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 03, 2026, 03:51:31 pm »Updates?
just so lazy to update my workouts. i have them on my phone though. i need to do a lot of copy/pasting and editing
been sick the last few days so strength no doubt dropped
loving training until failure for a single set. the workouts feel amazing. i stimulated the muscle without beating myself up, so i leave the gym still energized and feeling accomplished
now what i like to do though is fail 3x in a row. So I may DB bench a big dropset of 40kgx3, then 30kgx4, 20kgx4 (failing an additional rep after those) for example. That's 11 reps total yet definitely also stimulated strength gains with the very low reps, and size gains via going to failure 3x in a row on an 11 rep set (14 reps if you count failed reps).
i'm loving this way of training and i wonder how it could have worked out 10-15 years ago in my training career.
the other amazing thing is these style workouts lead to gains even if i only lift 1x per week or every 2 weeks. It used to be the case that I would lose some strength very fast if I missed a couple of workouts
this is exactly how i've been doing my lifting lately as well! fun, fast, efficient, and at the very least you can maintain with a pretty load time input!
65
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 02, 2026, 01:21:18 pm »
02-01-26
Run -- 6.19k, 39:37
Notes
my right ear was itchy at some point so i removed my earphone but the foam bud detached from the main body and stayed in my ear canal. this was at the 30 min mark or so, so went pretty directly home so that i could extract it, lmao. think it was because i was wearing a elasticated ear warmer/headband and that must have pushed the earphone in more than usual. woops.
Run -- 6.19k, 39:37
Notes
my right ear was itchy at some point so i removed my earphone but the foam bud detached from the main body and stayed in my ear canal. this was at the 30 min mark or so, so went pretty directly home so that i could extract it, lmao. think it was because i was wearing a elasticated ear warmer/headband and that must have pushed the earphone in more than usual. woops.
66
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 01, 2026, 09:13:25 am »
01-01-26
Run --
- w/u x 15'
- 4 x (4' @ 4:17, 2' @ 5:00)
- c/d
Total - 9.7k, 51:53
Lift --
Chins, Dips, OL Calf, RDL, Rev Nord, some lateral raises
Notes
Best foot has felt in a while. Workout was on treadmill. Need to improve my cold weather running gear selection.
Avg HR for the 4' segments was 154, 162, 162, 163, overall max was 167. Pretty pleased with that since it was a decent pace, I did harder rest intervals than I typically do, and HR normally climbs indoors. Maybe just a poorly calibrated treadmill, or maybe I've held onto fitness better than I though and the big period of not doing much is letting it manifest properly.
oh yeah, I mean I was only 30 seconds off of that half marathon times (compared to 43s off the 5k). But I don't have any attachment to another half time between 90 and 80, and 80s not a realistic goal for this year I think. I guess sub 85 would be pretty cool as that is basically 4:00 pace the whole way, and per vdot maps to around 18:30 5k, so those can be the target goal for next winter!
and thanks, same to you!
Run --
- w/u x 15'
- 4 x (4' @ 4:17, 2' @ 5:00)
- c/d
Total - 9.7k, 51:53
Lift --
Chins, Dips, OL Calf, RDL, Rev Nord, some lateral raises
Notes
Best foot has felt in a while. Workout was on treadmill. Need to improve my cold weather running gear selection.
Avg HR for the 4' segments was 154, 162, 162, 163, overall max was 167. Pretty pleased with that since it was a decent pace, I did harder rest intervals than I typically do, and HR normally climbs indoors. Maybe just a poorly calibrated treadmill, or maybe I've held onto fitness better than I though and the big period of not doing much is letting it manifest properly.
if you run sub-19 5k, there's basically no way you shouldn't run under 1:30 for HM. good luck this year!
oh yeah, I mean I was only 30 seconds off of that half marathon times (compared to 43s off the 5k). But I don't have any attachment to another half time between 90 and 80, and 80s not a realistic goal for this year I think. I guess sub 85 would be pretty cool as that is basically 4:00 pace the whole way, and per vdot maps to around 18:30 5k, so those can be the target goal for next winter!
and thanks, same to you!
67
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 31, 2025, 12:25:45 pm »
31-12-25
Cardio -- jog to gym, 100 flights on stairmaster in zone 1/2 (~27 mins, 60 steps/min, 130s hr), jog home via a longer route
41:18 total, 136 avg hr
Notes
could have done this fully outside, but in spirit of keeping foot strong I kept it low impact. kind of pleasing to know i can just climb steps semi-indefinitely without notable fatigue
in spirit of LBSS's similar summary, here's my year-wide stats:
Total days active: 274
Total runs: 214, 176 hours, 1759 km
Total indoor workouts: 93, 83 hours (this will include treadmill walking, treadmill runs that i just logged as cardio, stairmaster, and some lifting that i tracked)
Spent like 2-3 months this year pretty injured but very happy with consistency both outside of and during those periods. Kind of disappointed that my improvement in running doesn't feel like it has scaled that much compared to the work i've put it, but hoping that will come when i can string together a few months of uninjured training -- given how little i've been doing last few weeks and how good i've been feeling when running lately, i am optimistic
lifting very much on the backburner, but i can still hit 10 reps of chins with +30kg, a few dips at that weight, calf raises are strong, and RDLs/rev nords both in range.
diet got a bit off track at back end of year -- was a bit bummed out by combination of weather, life stuff, and injuries, so not too surprised by that. aiming to move back from ~75kg to low 70s and just stay there. should come pretty naturally as i get back into better eating habits (i.e. less stress snacking -- my baseline diet is always good and veg heavy)
goals for next year: sub 19 5k, sub 90 half. both should be very doable. maybe get one arm chin back if i feel like lifting more? avoiding injuries and being smarter about sprinkling in non-running stuff -- ilike and can sustaint 6/7 days a week of working out, but not all of that needs to be running!
Cardio -- jog to gym, 100 flights on stairmaster in zone 1/2 (~27 mins, 60 steps/min, 130s hr), jog home via a longer route
41:18 total, 136 avg hr
Notes
could have done this fully outside, but in spirit of keeping foot strong I kept it low impact. kind of pleasing to know i can just climb steps semi-indefinitely without notable fatigue
in spirit of LBSS's similar summary, here's my year-wide stats:
Total days active: 274
Total runs: 214, 176 hours, 1759 km
Total indoor workouts: 93, 83 hours (this will include treadmill walking, treadmill runs that i just logged as cardio, stairmaster, and some lifting that i tracked)
Spent like 2-3 months this year pretty injured but very happy with consistency both outside of and during those periods. Kind of disappointed that my improvement in running doesn't feel like it has scaled that much compared to the work i've put it, but hoping that will come when i can string together a few months of uninjured training -- given how little i've been doing last few weeks and how good i've been feeling when running lately, i am optimistic
lifting very much on the backburner, but i can still hit 10 reps of chins with +30kg, a few dips at that weight, calf raises are strong, and RDLs/rev nords both in range.
diet got a bit off track at back end of year -- was a bit bummed out by combination of weather, life stuff, and injuries, so not too surprised by that. aiming to move back from ~75kg to low 70s and just stay there. should come pretty naturally as i get back into better eating habits (i.e. less stress snacking -- my baseline diet is always good and veg heavy)
goals for next year: sub 19 5k, sub 90 half. both should be very doable. maybe get one arm chin back if i feel like lifting more? avoiding injuries and being smarter about sprinkling in non-running stuff -- ilike and can sustaint 6/7 days a week of working out, but not all of that needs to be running!
68
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 30, 2025, 03:33:14 pm »
30-12-25
Run --
- w/u
- 2 x (2k on, 90s off) [4:23 avg both reps]
- c/d
Total -7.68k, 38:48
Lift --
OL Calf, Chins, Dips
Notes
Still feeling good. Almost no pain in left foot even doing the very toe-focused 'painful' cueing on the calf raises. Tomorrow I'll go low impact, though.
not too formal, tbh. I typically wear brogued derbies or oxfords, but could go a tier or too chiller than that. I found a decent looking pair of fitflops (my wife swears by this brand for her foot pain), so i'll see how they do
Run --
- w/u
- 2 x (2k on, 90s off) [4:23 avg both reps]
- c/d
Total -7.68k, 38:48
Lift --
OL Calf, Chins, Dips
Notes
Still feeling good. Almost no pain in left foot even doing the very toe-focused 'painful' cueing on the calf raises. Tomorrow I'll go low impact, though.
how formal do your work shoes have to be?
not too formal, tbh. I typically wear brogued derbies or oxfords, but could go a tier or too chiller than that. I found a decent looking pair of fitflops (my wife swears by this brand for her foot pain), so i'll see how they do
69
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 29, 2025, 04:08:27 pm »ended up running only once on the england trip. i got a migraine one day in london that i'd intended to run (with joe, we ended up getting breakfast instead), and then once we were out in dorset at my in-laws' place i got properly sick (haven't vomited that much since...2018, when i had giardia the first time?). it went around: nephew got it first; then my niece and sister-in-law; then me, my wife, and my father-in-law; then my brother-in-law. mother-in-law apparently has an iron stomach, despite being outwardly by far the least fit of the bunch. made for a kind of funny and disjointed christmas, but we still managed to have a good time with whatever crew was well enough on a given day!
back at it this week, which should be the start of my 16-week build to toledo. however, my wife and her best friend separately started planning a baby shower for the weekend of that race, so there may be some adjustments. hopefully they can shift the event forward a week or something. but this is likely to be our only baby shower, so if it comes down to it i'll prob see if i can offload the bib and find a race for the weekend after.
oh, yeah, forgot i hadn't posted that on here yet: my wife is pregnant! wheeee, gonna be a dad!
mazal tov!
70
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 29, 2025, 03:59:34 pm »
29-12-25
Run -- 5.39k, 32:06
Notes
Hard to get out of bed when it's still dark at the time I'd be getting back, let alone heading out. So ended up sleeping in and squeezing in a short one at lunch (been wfh more over the holiday season since office is empty). Nice way to enforce a shorter run as I'm getting back to things.
Session tomorrow -- capping it at 20 mins of effort, so probs 2 x 10 or 4 x 5.
Thanks! I'm optimistic -- think I just need to find better shoes to wear at work (or commute in sneakers and change at the office)
Run -- 5.39k, 32:06
Notes
Hard to get out of bed when it's still dark at the time I'd be getting back, let alone heading out. So ended up sleeping in and squeezing in a short one at lunch (been wfh more over the holiday season since office is empty). Nice way to enforce a shorter run as I'm getting back to things.
Session tomorrow -- capping it at 20 mins of effort, so probs 2 x 10 or 4 x 5.
Quotefoot basically fine
great to see you, and glad you're back on the horse. hope the foot stays okay and eventually returns to normal!
Thanks! I'm optimistic -- think I just need to find better shoes to wear at work (or commute in sneakers and change at the office)
71
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 28, 2025, 08:42:20 am »
28-12-25
Run - 40:33, 7.3k
Stairmaster x 20 mins
Ellipptical x 10 mins
+ calf raises
Run - 40:33, 7.3k
Stairmaster x 20 mins
Ellipptical x 10 mins
+ calf raises
72
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 26, 2025, 07:31:06 am »
26-12-25
Run -- 7.05k, 43:13
Lift -- some curls + laterals
Notes
foot basically fine.
Run -- 7.05k, 43:13
Lift -- some curls + laterals
Notes
foot basically fine.
73
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 25, 2025, 08:06:19 am »
23-12-25
Cardio x 50 mins (oh which 20 mins zone 3/4 -- did 105 flights on stairmaster in those 20 mins)
+ full body lift
25-12-25
Run -- 9.34k, 48:00 [2k warmup, 2k @ 4:40, 1k easy, 1k @ 3:57, 1k easy, 1k @ 4:24, cooldown]
Calves + Dips + Chins after, up to +30kg for the OL calves now
felt great! that 1k rep was very controlled feeling, too, as was the 4:24. Guess all the very hard stairmaster means i will have hopefully kept a decent amount of top end fitness. done just enough to maintain.
Foot felt 95% on the run, and soreness much lower than usual on the calf raises. getting back to it!
Cardio x 50 mins (oh which 20 mins zone 3/4 -- did 105 flights on stairmaster in those 20 mins)
+ full body lift
25-12-25
Run -- 9.34k, 48:00 [2k warmup, 2k @ 4:40, 1k easy, 1k @ 3:57, 1k easy, 1k @ 4:24, cooldown]
Calves + Dips + Chins after, up to +30kg for the OL calves now
felt great! that 1k rep was very controlled feeling, too, as was the 4:24. Guess all the very hard stairmaster means i will have hopefully kept a decent amount of top end fitness. done just enough to maintain.
Foot felt 95% on the run, and soreness much lower than usual on the calf raises. getting back to it!
74
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 22, 2025, 01:10:36 pm »
22-12-25
Run -- 7.1k, 40:01
Notes
Bit of foot pain first 10 mins, then fine. Tmrw lower impact.
Run -- 7.1k, 40:01
Notes
Bit of foot pain first 10 mins, then fine. Tmrw lower impact.
75
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 21, 2025, 11:40:25 am »
21-12-25
Run -- 32:05, 6.19k, uptempo (4:30ish) for ks 2-4
Lift -- chins, dips, OL calf raise
Notes
Foot not really getting notably better, so after meeting up with LBSS in the AM, decided to just get back to running
as long as foot isn't getting worse. Just got to stick to calf raises and other rehab type stuff too!
Run -- 32:05, 6.19k, uptempo (4:30ish) for ks 2-4
Lift -- chins, dips, OL calf raise
Notes
Foot not really getting notably better, so after meeting up with LBSS in the AM, decided to just get back to running
as long as foot isn't getting worse. Just got to stick to calf raises and other rehab type stuff too!