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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: Today at 06:48:36 pm »
really nice weekend up visiting friends in philly. slept extremely well last night, almost nine hours. got back early afternoon, had a smoothie, and headed out.

- run 1:42:06, 17.32 km
great route, kind of improvised my way through a trail i'd never been on before and know DC well enough that despite not really knowing where i was, i ended up pretty much exactly where i'd intended. especially after spending the weekend in philly, i really appreciate how many real trails there are inside DC, within easy distance of my front door. legs felt a little tired from about km 11 onward, oddly. nice day, a little warm but breezy and not too humid.

2
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 16, 2025, 11:19:01 am »
how's the commute to the new job? that can be another big factor. i only have to be in twice a week but on those days i spend 1:10-1:30 in transit, and that's better than a lot of people. takes away from time to do anything else.

3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 16, 2025, 11:15:15 am »
- run 41:07, 7.21 km
T+DI 151. not super hot but dew point way up there, it's really humid. let the heat training commence.

going out of town this weekend and rushing around trying to do a little work and run an errand before we go so cut this a bit short again.

4
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 15, 2025, 07:50:33 am »
- run 41:41, 7.19 km
legs pretty flat, and i'm pressed for time this morning so left this short. quite humid out.

5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 14, 2025, 07:38:56 am »
- track workout
-- warm up
-- 2 x [2 x 5:00 @ 3k pace, 2:00 @ marathon pace] w/ 3:00 rest
-- cool down
tough. didn't pre-program my watch so i just tried to eyeball it. ended up being more like 5k pace and MP +8-10s and that was hard enough for this morning. very wet out but not raining.

6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 13, 2025, 07:50:54 am »
- run 57:47, 9.94 km
raining but mild temperature. very recovery, HR in the 120s.

7
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 12, 2025, 01:39:37 pm »
weird.

8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 12, 2025, 07:23:23 am »
slightly uncanny, haha

in re: not "wiping myself out," pretty big fail on that front. a few hours later, i got what i am pretty sure is an exertion headache, basically a shorter-lived but just as severe version of the debilitating headaches i've gotten after each of the half marathon races i've run, and the ten-miler. first time that's happened to me after an ordinary run, which is a little worrisome. the last time i did surges during a long run, a month ago, the intervals were longer and faster, and absolutely no problem. it's not hydration or diet related, i don't think, since i brought and drank 400mL water and 400mL electrolyte beverage and had plenty of gel, and drank more water with a little salt and also some chocolate milk after i got home. urine's been clear.

from intertube research, that leaves two possibilities:
1. tension - possible, given my extensive history of tension headaches and the location of the pain on my left temple, but i'm dubious because it did not respond positively to pressure on the site of pain or in my neck and traps, which usually helps during a tension headache.
2. blood pressure spike - also possible, given my generally elevated blood pressure, which i manage through medication. but again, why yesterday? maybe because it was warmer and i'm not heat-adapted yet? hope it's that simple.

i wrote to my doctor last night, after it ebbed enough for me to look at the screen, and will also ask my PT about it today.

9
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 11, 2025, 12:11:04 pm »
- run 1:31:44, 16.92 km; 2 x 3km surges @ "marathon" effort pace (HR 150s-160s)
-- first surge started flat and then pretty steep uphill [4:28, 4:40, 5:02]
-- second surge was mostly downhill or flat until the last half km or so [4:28, 4:03, 4:26]
did the surges just to make it a little more challenging without wiping myself out. trying to do threshold surges when i'm still adjusting to the heat would be a recipe for pain. it's starting to get hot, 84 today, although humidity isn't too bad with dew point at 47 (T+DI 131). second long run in evo SLs, i tied them wrong somehow and they were feeling a little tight around the front of my ankles at the very end. wasn't an issue during the first run so not something to worry about, just noting it.

10
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 09, 2025, 07:34:35 pm »
- climb x an hour-plus

- squat
back didn't feel right

- knee PT

- suitcase carry +50

dips x 10,10

11
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 09, 2025, 03:11:31 pm »
congrats on the new gig!

12
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 08, 2025, 06:26:32 pm »
- run 42:28, 7.52km
nice and easy

13
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 08, 2025, 07:23:47 am »
oh yeah the redditors complained about adidas tongues and laces, but apparently fixed them for the evo SL. the tongue is a little fidgety when i'm putting the shoes on but then it's fine. no problem with the laces.

14
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 07, 2025, 07:37:15 am »
- track intervals
-- warm up
-- 2 x 1200, 2 x 1000, 1 x 800 @ 5k pace; 400m jogging rest
-- cool down
upper legs quite sore. average pace for the reps consistent at 3:51-3:53. felt myself flagging a little on the final 400 of the last two reps but sped up instead of slowing down, which felt good.

15
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 06, 2025, 07:11:09 pm »
that's interesting, i've heard raves about the bostons as well. was considering a pair because they're allegedly closer to a pre-superfoam-style racing flat like my beloved kinvara ~8-13s. what don't you like about them?

evos are great, though. lightweight, responsive without being too squishy, corner pretty well for high-stack shoes (better than novablast).

- run 55:55, 9.63 km
sore, especially in glutes but also quads a bit. nice recovery pace, HR never went over 136 and averaged 125.

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