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Author Topic: a fast and explosive donkey!  (Read 14478693 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #6480 on: March 31, 2026, 10:25:54 am »
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i rediscovered/remembered ross enamait the other day. saw an article by john davis about strength training for running and that basically recommends circuit training, and it brought rossboxing right to mind. his blog is still up, so i was looking through the archives. got me itching to find a truck tire and buy a sledgehammer, lol.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6481 on: April 01, 2026, 07:51:53 am »
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- track workout
-- warm up
-- 7 km @ 105% MP
-- cool down
actually more like 106% but close enough. Rx was 6-8 km, depending on feel, and my legs felt a little flat. could easily have done 8 but called it at 7. RPE 7, on the money.
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Joe

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Re: a fast and explosive donkey!
« Reply #6482 on: April 01, 2026, 04:05:16 pm »
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Quote from: LBSS on March 31, 2026, 10:25:54 am
i rediscovered/remembered ross enamait the other day. saw an article by john davis about strength training for running and that basically recommends circuit training, and it brought rossboxing right to mind. his blog is still up, so i was looking through the archives. got me itching to find a truck tire and buy a sledgehammer, lol.

this is one place where i disagree with most of what running people recommend re training. i jsut don't get any of the common arguments for circuit training as the main modality for strength. feel like if you're lifting for running purposes, your goals are (a) do a thing that helps the most with running and (b) accumulate the least fatigue. circuits seem bad on both counts! less rest, more metabolic, less strength focused, etc., all seem bad. i feel like the only lifting that makes sense is lower volume, high intensity power and/or strength work. like 2 sets (per week!) of 2-4 reps across relevant things
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LBSS

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Re: a fast and explosive donkey!
« Reply #6483 on: April 02, 2026, 07:45:25 am »
+1
oh i know, it seems nutty to me as well, and i'm not actually gonna start doing HIIT. actually, in his defense, when i talked to davis, the two strength things he recommended were heavy hamstring work (RDLs or similar) and heavy calf raises. but sledgehammer slams and the like are just so fun.

- run 58:33, 10.45 km
legs a bit flat, average HR quite low (118) for what was not an unusually slow run (5:36 average).
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LBSS

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Re: a fast and explosive donkey!
« Reply #6484 on: April 03, 2026, 06:38:31 pm »
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- run 52:18, 10.00 km w/ 5 x 20s strides
suddenly hot, 82/28 degrees. HR way up, but also just ran this a little too fast. gonna be warm again tomorrow morning for my penultimate Big Workout, but at least not quite this warm. same deal next weekend, as well. almost close enough to race day to start obsessively checking the forecast for toledo, ohio.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6485 on: April 04, 2026, 11:43:28 am »
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- long fast run
-- warm up
-- 8 km @ 90% MP
-- 8 km @ 92% MP
-- 8 km @ 94% MP 4.76 km @ 94% MP
-- 6-8 km @ 96% MP
too damn hot, bailed way early because i felt like i was going to start feeling sick if i kept pushing. i am NOT heat adapted right now, no surprise. RPE 8.5, instead of the 9-9.5 this was supposed to be. disappointed, but also just a good reminder to adjust paces for heat and humidity now that it's warming up. T+DI 141, it was 80/27 with dew point at 61/16, and sunny. should have slowed by ~8s/km.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6486 on: April 05, 2026, 11:14:11 am »
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just finished reading sirpoc's book. enjoyed, to the point where i think i'll switch to NSM after the marathon. if all goes well with the baby this summer then i'll sign up for another marathon in the fall and use his marathon build.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6487 on: April 05, 2026, 01:19:26 pm »
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- run 1:15:17, 13.68 km
a little longer than prescribed but making up partially for yesterday's aborted effort. focused on keeping HR below 130, succeeded. warm out but raining.
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Re: a fast and explosive donkey!
« Reply #6488 on: April 07, 2026, 08:20:43 am »
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- run 57:51, 10.48 km
cool again, so nice.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6489 on: April 08, 2026, 07:34:58 am »
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- supportive speed
-- warm up
-- 12 x [500m @ 110% MP, 30s walk]
-- cool down
nice and easy, this is meant to be a "regenerative" workout after what was supposed to be the hardest workout of the block last weekend, which i bonked out of. reps in 3:56-57, right on target.
« Last Edit: April 08, 2026, 07:36:29 am by LBSS »
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Re: a fast and explosive donkey!
« Reply #6490 on: April 09, 2026, 07:49:43 am »
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- run 1:11:51, 12.96 km
with a buddy, so "conversational pace" verified by conversation.

ETA: buddy was encouraging me to be ambitious in marathon time target. coros says i'm in 3:07 shape, VDOT says my "equivalent" marathon time is 3:03, i've been thinking <3:05 would be a good reach goal. he was trying to talk me into at least giving myself a chance at sub-3, based on how i felt during the half. that seems nuts, but if race day conditions are good (40s max and no wind) maybe i should be shooting for 3:03. HMMMMM. we'll see, i'll keep adjusting in my head up until the day before the race. so much will depend on conditions i think.
« Last Edit: April 09, 2026, 08:00:48 am by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #6491 on: April 11, 2026, 07:07:31 am »
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yesterday

- run 49:00, 8.92 km
warm but managed to keep it easy, HR averaged 126.

today

- MP run
-- warm up
-- 6+5+4+3 km @ MP w/1 km recovery @ 85% MP
-- cool down
4:26, 4:23, 4:23, 4:20 on the reps. RPE 7-7.5, supposed to be 8.5. i think that bodes well for sub-3:05. this route is on a peninsula and it was breezy today, 10 mph sustained with gusts up to 25 mph. started out clockwise and realized that meant i was going to be running into the wind on the more exposed side. switched to counterclockwise for the rest of the session, which might have made a little difference in terms of wind exposure but definitely put my recovery intervals in the tailwind section.
« Last Edit: April 11, 2026, 12:17:26 pm by LBSS »
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