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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 08, 2026, 04:59:06 pm »
- run 44:36, 7.80 km
yep, fatigued! been waiting for a workout to make me feel it the next day and got what i was waiting for.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 08, 2026, 09:51:58 am »
08-03-26

Run -- 13.72k, 1:26:23

Notes

First legit long run in a while. Felt solid, didn't have the 'bone rattling' sensation at all, which is great. Good that 'durability' feels like it's still somewhat there. This is already at ~target HM length, so extending it from here is all upside.

69k, 6:51 time on feet for the week, 362 load. Fitness has hit 43. All pretty much on pace (well load ahead of schedule, but I realised that would be the case a few weeks ago when I realised that my E calculations were off, and fitness behind schedule due to a couple of meh weeks).

Been lax on strength stuff again, will try to do a little this afternoon. That said, wonder if the quality of this week was partly owing to spare recovery from that. Hmm! Want to keep my muscle in any case, so that sacrifice will have to be made.

Also on that note, BW is coming down. Avg low mid 72s now. Post-Singapore, appetite has totally normalised (less of that constant hunger I was feeling over much of the last few months). Don't know what the reason for that is exactly, but glad for it. I'm fairly lean, but keeping feeling well-fed and energised while dropping to ~70 could be some nice free gains for racing.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 07, 2026, 04:31:38 pm »
- long fast run
-- warm up
-- 10 km @ 90% MP (4:55 avg)
-- 8 km @ 92% MP (4:48 avg)
-- 9 km @ 94% MP (4:44 avg)
-- cool down
RPE a solid 8 despite never really breathing hard, definitely felt the fatigue building up in my legs. average paces were more like 90-93-95% of MP, which is fine.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 07, 2026, 12:50:32 pm »
07-03-26

Run
- w/u
- 9 x (3' on / 1' off) [4:05 average]
- c/d

12.11k, 1:04:51

Notes

Boom.

ETA: working backards from the 5k time : pace chart in the NST book, recent sessiosn are putting me ~19:00k 5k, which would be a massive PR. 10 weeks to Hackney, now. Really go to try and hit a Parkrun and see how real this is. If I do that next week and hit a big PR, then at like 5 weeks out if I'm still feeling good I might hit some bigger 'special block' type workouts to eke just a little extra and see if I can get to sub 1:25...
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 06, 2026, 06:51:04 pm »
- run 1:12:46, 13.64 km
back to normal-ish, although i felt blah most of the day and had to drag myself out the door for this in late afternoon. the run helped.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 06, 2026, 01:58:46 pm »
06-03-26

Run -- 7.9k, 51:35

Curls, laterals
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 05, 2026, 04:02:13 pm »
04-03-26

Run -- 8.19k, 55:04

05-03-26

Run
- w/u
- 4 x (6'30" on / 1'30" off) [4:09 avg]
- c/d

9.56, 48:12

Notes

Well, that's a crisp pace! Same effort, same HR, just had some bounce somehow.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 05, 2026, 08:13:39 am »
- run 58:07, 10.48 km
focused on keeping it easy. felt slow and was, just a little. 5:33 pace is just a bit below what my normal easy run pace has been the last couple months. makes sense.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 04, 2026, 07:24:14 am »
- supportive speed
-- warm up
-- 2 x [2 km @ 108-110% MP, 400m jog]
-- cool down
at the track, yay. Rx was 4 x 2 km, cut it in half in line with phily bowden's recommendation (40-50% volume reduction) for a first post-illness workout. considered doing 3 x 2 but decided discretion the better part of valor. reps were a little on the fast side, 3:59 and 4:00 average.

evening

- squat 225 x 4,4
weak, not surprising

- calf raise 225 x 6,6

- superset x 2
-- TTB x 5
-- pull up x 5

something better than nothing.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 03, 2026, 05:05:10 pm »
unbelievably, headache lingered into today. gonna shuffle some things around after watching a recent video phily bowden made about adapting plans (e.g., when you get sick) and hopefully won't lose too much!
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