Author Topic: a fast and explosive donkey! (Read 2050853 times)

LBSS · « **Reply #6150 on:** March 18, 2025, 07:52:02 am »

- run 55:41, 10.00 km
a little chilly, ~35/2 degrees, and breezy. too warm for fleece but i wore it anyway and got sweaty, lol. whoops.

LBSS · « **Reply #6151 on:** March 19, 2025, 07:59:17 am »

- track intervals
-- warm up
-- 2 x [1200,800,600,400,200] @ 5k pace, ~90s rest
-- cool down
nice workout, kept it between 3:51-3:54/km pace except the very first 1200 (3:58) and the final 200, which i did in 35s (2:55) just for fun. that is, hilariously, about the same as super-elite marathon pace.

LBSS · « **Reply #6152 on:** March 21, 2025, 04:32:30 pm »

- run 46:11, 9.07 km, strides x 3 in final ~1.5 km
flawless spring afternoon, mid-50s, sunny, breezy. this is about 5:05 pace, or 40-45s/km faster than i've typically been doing easy runs, but it was relaxed and HR averaged 134. perhaps running in the morning is just harder? i think the very easy approach to easy runs makes sense overall but maybe i'm overdoing it? idk.

LBSS · « **Reply #6153 on:** March 22, 2025, 10:23:04 am »

- parkrun
-- warm up
-- race 5k in 19:41 (watch), 19:37 (official)
-- cool down
ran hard - last 800m breaths were one per step - but didn't absolutely kill myself, so i'm pleased with this. pretty sure the watch time ties my all-time PR and official time is certainly an all-time PR. the course is advertised as being flat but it's really slightly downhill on the out and slightly uphill on the back, and there was also a ~10 mph headwind on the way back. so keeping even pace for every km was a win. also, my last run was less than 24 hours ago and i did a hard interval workout on wednesday, so it's not like i was tapering.

per jack daniels' formula, threshold pace is 4:12, interval pace 3:52, rep pace is 3:37. good to have in mind. of course, modern thinking is that sticking to a given pace isn't the best because it doesn't take into account variable conditions, whether internal or external. but i'm so comparatively slow and so very much just muddling along that i think they're probably good enough benchmarks. confirms the shape i thought i was in, as well, which is nice.

later

- climb x ~1 hour
- paused push up x 10,10,10
wife was going to the gym anyway so i tagged along. first time climbing in almost two weeks, it showed a little. felt the muscles in my right middle and ring fingers start to get irritated, called it quits.

Joe · « **Reply #6154 on:** March 23, 2025, 09:12:28 am »

Quote from: LBSS on March 22, 2025, 10:23:04 am

- parkrun
-- warm up
-- race 5k in 19:41 (watch), 19:37 (official)
-- cool down
ran hard - last 800m breaths were one per step - but didn't absolutely kill myself, so i'm pleased with this. pretty sure the watch time ties my all-time PR and official time is certainly an all-time PR. the course is advertised as being flat but it's really slightly downhill on the out and slightly uphill on the back, and there was also a ~10 mph headwind on the way back. so keeping even pace for every km was a win. also, my last run was less than 24 hours ago and i did a hard interval workout on wednesday, so it's not like i was tapering.

per jack daniels' formula, threshold pace is 4:12, interval pace 3:52, rep pace is 3:37. good to have in mind. of course, modern thinking is that sticking to a given pace isn't the best because it doesn't take into account variable conditions, whether internal or external. but i'm so comparatively slow and so very much just muddling along that i think they're probably good enough benchmarks. confirms the shape i thought i was in, as well, which is nice.

later

- climb x ~1 hour
- paused push up x 10,10,10
wife was going to the gym anyway so i tagged along. first time climbing in almost two weeks, it showed a little. felt the muscles in my right middle and ring fingers start to get irritated, called it quits.

Congrats on the PR!

LBSS · « **Reply #6155 on:** March 23, 2025, 05:46:01 pm »

thanks! hopefully first of multiple this year, barring injury.

- run 1:46:19, 19.05 km
nice run. deliberately a little shorter than last week, since i ran hard yesterday. this route is hilly, for DC: about 215m of ascent and obviously same amount of descent. the patapsco valley 50k is quite a bit hillier, with 564m of ascent for each loop, or almost twice as much per km. definitely need to get some practice on trails like that over the coming months. my "A" race for the year, the JFK 50 mile, is only hilly for the first 15 miles, after that it's very flat.

my current thinking is that after the half on april 26, i'll dial back running volume and do a 5-6-week strength block, focusing on squats, until early june, when i'll start a 24-week build to the JFK 50. planning to follow the basic 50-miler plan from relentless forward commotion. it looks manageable: five days a week of running, including one day of hills or speed (i may just stick with my wednesday morning track work for all of those because i like that group and the regularity of it keeps me honest) and progressively stacking longer runs on the weekends.

LBSS · « **Reply #6156 on:** March 25, 2025, 08:02:49 am »

- run 1:01:08, 10.55 km
yep, definitely just slower in the morning. all systems not yet go. my fastest km on this run was 5:27, barely below my average pace for the long run on sunday, which i started in the late morning. i do a little bit of joint circles and leg swings before starting, perhaps i should try actually warming up for a few minutes and see if that makes a difference.

Joe · « **Reply #6157 on:** March 25, 2025, 09:47:44 am »

Quote from: LBSS on March 25, 2025, 08:02:49 am

- run 1:01:08, 10.55 km
yep, definitely just slower in the morning. all systems not yet go. my fastest km on this run was 5:27, barely below my average pace for the long run on sunday, which i started in the late morning. i do a little bit of joint circles and leg swings before starting, perhaps i should try actually warming up for a few minutes and see if that makes a difference.

You'll be delighted that Magness has just put a video out on that is (a) about warming up and (b) is in new room (still blank walls, but at least they're not white!)

(my take is that if it's just an easy run, i'd just accept the slower pace rather than allow warming up to displace time that could be spent running)

LBSS · « **Reply #6158 on:** March 26, 2025, 07:45:39 am »

lol, it looks like he got someone to help him with lighting and, like, not wearing a t-shirt with the collar completely worn out. well, good for him. uncanny timing for the subject matter, will watch today.

- track threshold
-- warm up
-- 6 x 5 min @ threshold (4:08, 4:09, 4:07, 4:06, 4:05, 4:05), 1 min walking rest
-- cool down
threshold for me, per the jack daniels VDOT calculator, is 4:12. so by that measure, these were a little too fast, especially the later sets. OTOH, heart rate was upper 150s to lower 160s on all but the final set, and breathing was never labored. had a hard time keeping consistent pace in the first few sets. felt like a real workout, i was tired at the end. upper legs a little sore and, oddly, my left hamstring and right quad are a little more sore than their counterparts.

LBSS · « **Reply #6159 on:** March 26, 2025, 03:37:08 pm »

regarding warmups, after watching the video, i don't think i really need to change anything, except for races. a few joint circles and leg swings are enough for easy runs and for workouts i run 1.5-2+ km easy before getting into the quality work, which i seem to be able to get right into. by all accounts, HR/RPE are what counts for easy running, not pace.

LBSS · « **Reply #6160 on:** March 27, 2025, 06:03:14 pm »

- run 52:09, 9.50 km
a little shorter than i meant to go, oops

LBSS · « **Reply #6161 on:** March 31, 2025, 08:07:00 am »

went to NYC this weekend.

saturday

- run 52:54, 10.17 km
circumnavigated central park.

sunday

- run 2:01:28, 23.00 km
ran from yonkers back to my aunt's apartment near columbus circle. upper right calf started clicking and feeling a little off right away and by a few km in was uncomfortable. not so much to make me stop or limp but enough to make me know it was not great to be running on. but i was stubborn and also the only alternative way home was to get on the subway in my running kit like an idiot. it's strained now, but pretty mildly. no running for at least the next few days. damn it.

i could probably do with a proper deload week, anyway, but obviously that should have come with some planning and not because i hurt myself. the injury is, i think, probably just from jacking mileage up too quickly and leaving it there instead of deloading thoughtfully. yesterday finished off what might be my first-ever 40-mile week. oops. the timing sucks as i wanted to be training hard for the next two weeks before tapering over the final two weeks of april until my race. as it is, i'll be lucky to get one week of hard training and then a one-week taper. guess i'll see how it goes!

LBSS · « **Reply #6162 on:** April 01, 2025, 09:15:49 pm »

- warm up

- rehab/prehab
-- 2 x [3-way calf raise x 10/position + tib raise x 15]
-- 3 x [sideways band walks x 30s + SLRDL with knee raise]
-- 3 x [ISO BSS with floating heel x 30s]
-- yoga ball hamstring curl x 12,12
-- SL grid jump x 30s/leg + deep squat hold x 45s

- 2 x [pull up x 5 + dip x 5]

borrowed this routine from an ultrarunner i came across named kyle someone because it looked well-rounded and sensible. also walked a bit today, 6-7 miles total. that posterior knee complex is a little wonky still, but mostly felt fine during the exercises. hamstring curls provoked it a little so i only did two sets instead of three. also, the grid jumps were goofy, it's hard to be accurate without a plan and i just did them kind of randomly. next time will do forward-back, side-to-side, and diagonal in little bunches.

LBSS · « **Reply #6163 on:** April 02, 2025, 04:18:44 pm »

- rehab/prehab
-- 2 x [toe walk x 60s + heel walk x 60s]
-- 2 x [3-way calf raise x 10/position + SLRDL w/knee raise x 8]
-- 2 x [sideways band walks x 30s + SL floor hamstring curls x 12/leg]
-- 2 x [cossack squat x 10/side]

will try to run tomorrow, slowly, and as a run/walk to start. no pushing, at the first sign of discomfort it'll turn into a walk. if i feel good, will run continuously but still slowly.

LBSS · « **Reply #6164 on:** **Today** at 03:45:00 pm »

knee is still feeling funky, pushing test run back to tomorrow.

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Author Topic: a fast and explosive donkey! (Read 2050853 times)

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