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Author Topic: warpspeed to the new scenario  (Read 1420243 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #1365 on: October 05, 2025, 08:16:30 am »
+1
05-10-25

Run -- 16.14k, 1:46:48 [134 Avg HR]

Lift --

1A Weighted Chin 3 sets
1B Weighted Dip 3 sets
2A Incline Curl 2 sets
2B Lateral Raise 2 sets

Notes

 :personal-record: for time on feet, longest ever run in terms of time, 4th by distance.

Got a reminder email that I'm signed up for a half on the 18th. Not certain that I'll do it. It's not an interesting course (just laps of a very flat park in London) and entry was cheap, so my sunk costs are minimal. If I'm feeling injury free and like I could go sub-90, I'll give it a go. To that end, may try this coming Saturday to do a more honest effort 5k/Parkrun, to gauge fitness.

Some mild stiffeness on waking up and a little mid about 30 mins into the run, but went away within about a minute so feeling decent there.
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Joe

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Re: warpspeed to the new scenario
« Reply #1366 on: October 06, 2025, 03:31:44 pm »
0
06-10-25

Cardio -- 127 Avg HR
~20 running, ~25 inline walking, ~15 air assault bike

Notes

Assault bike is fun. Comparatively easy to hit that ~130 HR compared to stationary bike, where I have to really grit to get above 120.
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Joe

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Re: warpspeed to the new scenario
« Reply #1367 on: October 07, 2025, 04:43:18 pm »
0
07-10-25

Run --
w/u
4 x [7:30 @ 4:20, 1:00 off]
c/d

Lift --
Wide-Grip Cable Row x 2 sets
Pushdown x 2 sets
Pec-Dec x 2 sets
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Joe

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Re: warpspeed to the new scenario
« Reply #1368 on: October 08, 2025, 03:35:26 pm »
0
08-10-25

Cardio --
mix of running, assault bike, elliptical, and rowing machine, 58:15, 127 avg hr

Notes

PTT a little irritated but not too much. may do tmrw's session as low impact if wake up feeling creaky
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Joe

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Re: warpspeed to the new scenario
« Reply #1369 on: October 10, 2025, 03:48:09 pm »
0
10-10-25

Run -- 9.12k, 1:01:21

Lift --
1A Weighted Pullup x 3 sets
1B Weighted Dip x 3 sets
2A Lateral Raise x 2 sets
2B Incline Curl x 2 sets
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Joe

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Re: warpspeed to the new scenario
« Reply #1370 on: October 11, 2025, 06:59:16 am »
+1
11-10-25

Parkrun -- 19:41, 5k old age  :personal-record:

+ like 2k jogging warmup, 7.5k jog to post-run coffee spot, 2.5k jog home, pretty big day lol

Notes

Think the course probably a bit short. Did some strides while warming up and could barely get to like 5:00 pace without feeling pretty awful, HR was super high even with slow jogging, so pleasantly surprised.

Splits were 4:01, 3:58, 3:58, 3:57, 3:46

Converts to 1:30:29 half...if I come in fresher and conditions are good we could be on for the sub 90...

according to my watch i closed the last 30s at 2:20 pace
« Last Edit: October 11, 2025, 07:06:33 am by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #1371 on: October 12, 2025, 07:58:16 am »
0
12-10-25

Run -- 16.26, 1:43:22, 127 Avg HR

Lift --
1A Chins x 3
1B Dips x 3
OL Calf Raise x 3
RDL x 1
Rev Nord x 2
Fly 3 x drop
Lateral Raise x 1

Notes

Got some Chinese running shoes on a mega sale from Ali Express for <£30. I like them _way more_ than my Vomeros/Cliftons. Might never go back to western shoes if I can keep getting this sort of quality

Did last km at half-marathon-ish effort, ended up at 4:22 pace. Not bad given (a) in trainers rather than fancy foam/lightweight shoes and (b) doing it at the end of a long run the day after a 5k + decent volume.
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LBSS

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Re: warpspeed to the new scenario
« Reply #1372 on: Today at 10:44:05 am »
0
congrats on the PB!
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Joe

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Re: warpspeed to the new scenario
« Reply #1373 on: Today at 03:25:14 pm »
0
13-10-25

Run -- 9.43k, 1:01:23, 125 HR

Notes

Sore from weekend so pleased with pace/HR/RPE of this one. Guess I should just go for this half on Saturday. Will do something like 10-15 mins at half marathon pace tmrw and then take it easy rest of week.

Quote from: LBSS on Today at 10:44:05 am
congrats on the PB!

Thanks! Think this'll go pretty fast. My confidence is building up and I know I just need to go for 3:50ish splits all the way and trust the fitness.
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LBSS

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Re: warpspeed to the new scenario
« Reply #1374 on: Today at 04:15:49 pm »
0
agreed that if your body feels good you should follow through with the race. most of the faster guys in my running group are racing all the time, even throughout the summer, and it seems the training stimulus from non-tapered races is hard or even impossible to replicate in training. as long as you're not always trying or expecting to PR. i intend to race more frequently once i get past the JFK.
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Muscles are nonsensical they have nothing to do with this bullshit.

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