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Messages - LBSS

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76
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 22, 2026, 09:51:59 pm »
last week

annual north carolina beach week with the fam. it was hot and extremely humid (dew point 80 most days). did two SubT workouts and two easy runs and also played tennis and pickleball and swam.

today

- run 38:22, 6.76 km
stretching legs after the long drive home.

77
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 14, 2026, 10:02:59 am »
- SubT 10 x 3 mins
-- warm up
-- intervals in 4:01-4:06
-- cool down
oh yeah, that's more like it. T+DI 148 but these felt easy. HR never went above 158.

78
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 13, 2026, 10:12:00 am »
- run 59:03, 10.46 km
felt a bit better than yesterday, still slow. migraine is 95% gone. T+DI 145.

79
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 12, 2026, 07:25:21 pm »
oh nice! 95 end to end, pretty much.

80
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 12, 2026, 04:04:46 pm »
RIP gizmo. thanks for bringing the site back up!

where did you go?

81
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 12, 2026, 04:04:04 pm »
last week: ran five days but only one SubT workout due to baby. highlight was that i decided to do a 2-mile time trial on saturday morning and ran 11:44, which is significantly faster than i thought i'd go, especially since T+DI was 145.

monday

- SubT 3x10 mins

tuesday

- run 32 mins, 5.7 km
baby woke us up every 90 minutes all night, wife had to basically shove me out the door to even do this much.

today

- SubT 54x6 mins
-- warm up
-- intervals in 4:14, 4:16, 4:17, 4:12
-- cool down
legs dead, baby slept better last night but i'm still recovering from two nights ago (/the last month-plus). we spent the night at my in-laws' out in the country so this was also on a paved trail with a slight but noticeable slope. second and third reps were uphill. bagged the fifth, just didn't feel good.

eta: also have my first migraine in a while today. not the worst one ever but it is not fun and it feels bad not to be fully able to help with baby etc.

82
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 02, 2026, 01:16:12 pm »
- run 1:24:07, 15.07 km
just adding a little distance. wife expressed some concern at long runs getting too long and leaving her too much time with baby. need to be careful and considerate, occurred to me on my run today to downshift the A race this fall to a half so that long runs don't have to be quite as long.

83
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 31, 2026, 12:45:03 pm »
- SubT 10x3 mins
-- warm up
-- intervals @ 4:02-4:09
-- cool down
a bit hotter today; it was also later in the morning that i got out the door. so much more fun than the long intervals. total distance on this was >13 km.

84
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 30, 2026, 07:48:23 am »
yesterday

- SubT 5x6 mins
-- warm up
-- intervals @ 4:10-12
-- cool down
nice. warm and sunny but not too humid and a good breeze kept it pleasant. HR averaged mid-140s to mid-150s on the reps and topped out at 163, which is right on the money.

today

- run 55:42, 10.42 km w/4 x 10s hill strides
warmer than yesterday but still not that humid. strides rather than sprints at the end.

back in the grey zone on intervals.icu as of last weekend, good stuff.

85
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 29, 2026, 06:20:42 am »
thanks re: newborn! actually most thanks to my wife, who is very encouraging about keeping up training despite herself still not being healed enough to do anything more challenging than a couple of walks per day and some light core work. i did finally skip a day yesterday because the lack of sleep caught up with me and i felt drowsy all day.

and yeah i'm doing the intervals mostly on a track; on a ~1.3 km loop when the track's closed. it's fine, i'm not expecting them to be mentally stimulating. just whining, lol.

86
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 27, 2026, 11:54:40 am »
- SubT 3x10 mins
-- warm up
-- intervals @ 4:17, 4:17, 4:16
-- cool down
quite warm and sunny but still not awfully humid. felt pretty good but man the ten minute intervals are boring.

87
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 26, 2026, 11:07:51 am »
- run 1:15:22, 13.66 km
starting to add a little more distance back in on sundays, will take it really slow.

88
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 25, 2026, 02:03:00 pm »
- run 59:24, 10.48 km w/ 5 x short hill sprints
nice and easy, didn't look at watch once.

89
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 24, 2026, 10:45:05 am »
- SubT 10x3 8x3 mins
-- warm up
-- intervals @ 4:02-4:09 w/60-90s walking rest
-- cool down
at the coolidge track once again. another beautiful warm sunny day. extended a few of the rest periods in the back half to let HR come down below 130. wore AP4s.

90
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 23, 2026, 11:44:26 am »
- run 58:22, 10.44 km w/ 4 x hill sprints
sprints intermittently over the final stretch back to the house, 10-40s duration with walk/jog rest. spectacular day, a little too warm to be perfect for running but perfect for anything else outdoors.

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