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Messages - Joe

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811
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 26, 2018, 11:19:13 am »
Quote from: LBSS on February 25, 2018, 10:39:53 pm
damn! that is a big run.  :ibrunning:

Yeah, was intense. I'm really feeling it today. Lacking sleep both Friday and Saturday night plus those fulls days of competition and that big run has left me totally sapped today. Legs are pretty sore too, oof.

Mega rest day, haha.

812
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 25, 2018, 04:15:31 pm »
25-02-18

Workout

Big run with fast friends -- 10.08mi in 1:18:24 [7:41, 7:14, 7:28, 7:22, 8:01, 7:54, 7:50, 8:20, 8:09, 7:50]

Avg HR - 175bpm [oof!]

Notes

Well that was exhausting. Weekend as a whole was crazy tiring as I had 1.5 full days of quiz competition, then this afternoon I ran this w/ some fast friends. One is in the midst of his marathon training and his easy runs are usually around 6:40 pace, so he graciously kept it very easy to let me keep up. I was able to talk basically the way through this run except during a very large and steep hill in mile 4 despite the high heart rate. I am already hella sore, haha, so taking some days off now will probably be necessary. Amazing to me that these guys do this as a very easy run, haha, but I'll get there soon! Was pretty enlivening and fun even if I'm wrecked now, haha.

Also featured a 10k PR -- 47:40. Best one prior to this was 52:32, and that run was pretty much 10k flat, didn't tack on another 6k after. A lot of this was through grass and, on occasion, quite rough mud too. Gonna get a huge boost from this I reckon!

Weekly volume PR, too, with 29.4 miles. So close to the big 30. Next week probably gonna be a bit chiller, probs mid 20s, but we'll see.

813
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 23, 2018, 06:54:24 am »
23-02-18

Workout

Run - 5.19mi in 44:48 [8:27, 8:47, 8:38, 8:29, 8:43]

Notes

Another solid easy run. Legs a little tired from yesterday so it felt a bit tougher despite HR being same/slightly lower overall.

Rest tomorrow. Got a busy weekend including long run w/ friends. Want to be in a good way going into that run since I don't want to get hurt.

I think I still have a lot of gains to be made from 45-60 min runs so probably won't actually be including weekly ~90 min runs on my own for a while. Fastest way to progress is avoiding injuries!

814
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 22, 2018, 06:02:44 am »
22-02-18

Workout

Run -- 4.6mi in 38:54 [8:34, 8:12, 8:21, 8:31, 8:42 pace]

Notes

Tailwind out, headwind back on this one. Knee/calf thing seems fine. Noticed it very mildly towards end of run, but no clicking, pain or sensation when walking up stairs/bending knee, so I'm hopeful. Shall see what's what tmrw.

Average pace sub 8:30 and avg HR sub 150, that's a nice and new combo.

815
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 21, 2018, 09:25:31 am »
Quote from: adarqui on February 20, 2018, 11:53:45 am
Quote from: Joe on February 20, 2018, 05:01:14 am
20-02-18

Notes

This calf thing is odd. It's not straightforward tightness, I guess. Like I have similar ROM to usual. However, some movements cause a weird semi-painful sensation where I guess the gastroc ends behind the knee. This happens primarily when my knee bends while my foot is dorsiflexed. Definitely not running today. Will do chins+pushups and such later.

Edit: googling suggests might be related to the popliteus muscle, which in turns can be related to IT band stuff. Hmmm, hopefully just something that passes quickly.

yea I think i've had that popliteus crap several times, it's no joke. Don't F with it. You're not going to lose anything by playing it safe, even for a week. I think most times when I talk about that tightness behind my knee, it's popliteus related.

sounds like you are experiencing something very similar to what i've experienced. I know for a fact that I hurt it way back when doing hill sprints out of nowhere, way too much volume. That wrecked it. But, i've also hurt it several times afterwards, on both knees, by overstretching or stretching "weird" (locking leg out too much while doing standing hamstring stretches) etc.

hoping it passes quickly but, that weird "thickness" behind the knee definitely improves after a few days rest, unless it's at chronic levels. So should be alot better in a few days. Whatever you do, don't overstretch it! IMHO, don't stretch it at all.. lmao. Seems to just make it worse.

also, i've had it quite a few times, so i'm proof that it goes away .. but I tried to train through it once and really jacked myself up, took months to recover.

my 2cents based on similar experiences with that.

peace!!

That ll makes a lot of sense to me. It's feeling a lot better today, and I haven't really noticed it. Will still take today off and then go for an easy ~5mi tomorrow. I think this is just a lesson that adding long runs and tempo work at the same time just a bit much. I'll keep max run lengths down for a while, I think, for now. Still building strength.

816
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 20, 2018, 05:01:14 am »
20-02-18

Notes

This calf thing is odd. It's not straightforward tightness, I guess. Like I have similar ROM to usual. However, some movements cause a weird semi-painful sensation where I guess the gastroc ends behind the knee. This happens primarily when my knee bends while my foot is dorsiflexed. Definitely not running today. Will do chins+pushups and such later.

Edit: googling suggests might be related to the popliteus muscle, which in turns can be related to IT band stuff. Hmmm, hopefully just something that passes quickly.

817
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 19, 2018, 07:15:43 am »
19-02-18

Workout

Run ~9.35mi in 1:24:06 [most splits ~9:10 pace, miles 7 & 8 were ~8:35 and mile 9 was ~7:55]

Notes

GPS data looks all kind of messed up for this run, so I've subtracted a little from what Strava/Garmin say to get my estimate of the distance. The map of my run doesn't show the entirety of my movement from about 1.5 miles until 4.5 miles!? Maybe rain was fucking with stuff. I hope it's that rather than my watch being dumb.

Cold feels basically better. Didn't want to push out too far since it's not yet 100%.

Left calf wicked tight this arvo.

818
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 18, 2018, 04:47:10 am »
18-02-18

Notes

Cold is worse today. Lots of pressure behind my eyes, it feels like.  :pissed: :pissed: :pissed: just wanna be healthy and run around.

819
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 17, 2018, 11:49:52 am »
Quote from: adarqui on February 17, 2018, 10:54:13 am
Quote from: Joe on February 17, 2018, 06:05:45 am
17-02-18

Notes

Had a nice bday yesterday.

happy belated birthday man@!)$(!@$)

Quote
Seem to have come down with a cold, though at present it is quite minor. Shall see how I feel later in the afternoon and maybe go for a run. Blargh hate being ill.

blah that sucks!

hopefully you kick it fast. I kicked mine fairly quick, a few other people I know kicked there's even faster.. dat runner immunity maybe dno.

Quote from: Joe on February 15, 2018, 11:28:32 am
15-02-18

Notes

Kind of zoned out for like a minute in near the start of the second tempo mile and ran at like an 8:30 pace, which was dumb as fuck!! Had to work pretty hard to bring that mile down to a 7:18 average. Lol. Not gonna make that mistake again.

for sure. battling back can get pretty rough, especially after a minute goes by.

those little "mistakes" can really derail you in races etc, they are so easy to make.

ty man!

yeah I'm hoping this cold stays minor and goes away! we'll see, just gonna make sure I eat well and get good sleep, not anything else I can do for it.

I think in a race I'd stay a lot more sharp, wouldn't let such a drop happen. Good to have noticed it in training and can make it something to think about.

820
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 17, 2018, 06:05:45 am »
17-02-18

Workout

Run -- 4.49mi in 40:35 [9:02 pace]

Avg HR - 146

Notes

Had a nice bday yesterday. Seem to have come down with a cold, though at present it is quite minor. Shall see how I feel later in the afternoon and maybe go for a run. Blargh hate being ill.

Decent run all things considered. Kept it very easy and just plodded along for easy miles. Weekly mileage PR ~26.5mi. Might well get another 4-6 in tomorrow, I think. Then an ~11 miler on Monday.

821
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 16, 2018, 05:12:40 am »
16-02-18

legs are sore, no run today. will run tomorrow. just need ~8 more miles to get 30 for the week.

822
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 16, 2018, 05:12:01 am »
Quote from: LBSS on February 16, 2018, 04:04:42 am
hbd

ty

823
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 15, 2018, 11:28:32 am »
15-02-18

Workout

Run --

Warm up 1.5mi

3mi @ tempo [7:12, 7:18, 7:14] Avg HR for these was 169, 177, 178.

Cool down for the remaining miles.

Workout total = 6.3 mi

Notes

Kind of zoned out for like a minute in near the start of the second tempo mile and ran at like an 8:30 pace, which was dumb as fuck!! Had to work pretty hard to bring that mile down to a 7:18 average. Lol. Not gonna make that mistake again.

Feel like I have roughly got the hang of the pace/effort you want to hit for tempo. Working hard feels good. Next week is 2x2mi, then week after 1x4mi, etc.

Cadence during the tempo miles was high 190s. Nice.

Just noticed that in three runs this week I have pretty much tied my PR for weekly run volume (~22mi).

824
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 15, 2018, 11:18:23 am »
Nice double! Been kind of hyped to run twice in one day at some point, haha.

Do you have it in mind to race a 5k at some point? I'm sure you could drop a sick time given the paces you train at casually.

825
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 13, 2018, 12:28:45 pm »
13-02-18

Workout

Run - 5.86mi in 56:16 [9:09, 9:35, 9:35, 9:42, 9:48, 9:49 pace]

Notes

Legs pretty effing tired from yesterday, but I just really wanted to run. As such I kept it super easy. Avg HR was 141BPM, which is pretty low for me (usually run in the mid 150s).

Also tried to just not look at my watch at all. In light of that I'm pretty chuffed with the level pacing through the middle of the run.

Another easy run tomorrow, then 3mi tempo on Thursday is the plan.

Just haven't had the urge to lift, since running is much more fun than going to the gym. Similarly not sure I'm gonna bother with measuring BW for a while, just gonna let intuitive eating and gradual build up of running volume handle body composition. Should still make myself lift at least 1x/week so avoid too much muscle loss.

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