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Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« Last post by Joe on January 03, 2026, 03:51:31 pm »
Quote from: Dreyth on January 02, 2026, 07:54:33 pm
Quote from: Raptor on December 08, 2025, 11:19:01 am
Updates?

just so lazy to update my workouts. i have them on my phone though. i need to do a lot of copy/pasting and editing

been sick the last few days so strength no doubt dropped

loving training until failure for a single set. the workouts feel amazing. i stimulated the muscle without beating myself up, so i leave the gym still energized and feeling accomplished

now what i like to do though is fail 3x in a row. So I may DB bench a big dropset of 40kgx3, then 30kgx4, 20kgx4  (failing an additional rep after those) for example. That's 11 reps total yet definitely also stimulated strength gains with the very low reps, and size gains via going to failure 3x in a row on an 11 rep set (14 reps if you count failed reps).

i'm loving this way of training and i wonder how it could have worked out 10-15 years ago in my training career.

the other amazing thing is these style workouts lead to gains even if i only lift 1x per week or every 2 weeks. It used to be the case that I would lose some strength very fast if I missed a couple of workouts

this is exactly how i've been doing my lifting lately as well! fun, fast, efficient, and at the very least you can maintain  with a pretty load time input!
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Nutrition & Supplementation / Re: We got Protein, Satiety, and Insulin Wrong!
« Last post by Dreyth on January 02, 2026, 07:56:40 pm »
+1 for raw milk

best drink there is
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Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« Last post by Dreyth on January 02, 2026, 07:54:33 pm »
Quote from: Raptor on December 08, 2025, 11:19:01 am
Updates?

just so lazy to update my workouts. i have them on my phone though. i need to do a lot of copy/pasting and editing

been sick the last few days so strength no doubt dropped

loving training until failure for a single set. the workouts feel amazing. i stimulated the muscle without beating myself up, so i leave the gym still energized and feeling accomplished

now what i like to do though is fail 3x in a row. So I may DB bench a big dropset of 40kgx3, then 30kgx4, 20kgx4  (failing an additional rep after those) for example. That's 11 reps total yet definitely also stimulated strength gains with the very low reps, and size gains via going to failure 3x in a row on an 11 rep set (14 reps if you count failed reps).

i'm loving this way of training and i wonder how it could have worked out 10-15 years ago in my training career.

the other amazing thing is these style workouts lead to gains even if i only lift 1x per week or every 2 weeks. It used to be the case that I would lose some strength very fast if I missed a couple of workouts
24
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 02, 2026, 01:21:18 pm »
02-01-26

Run -- 6.19k, 39:37

Notes

my right ear was itchy at some point so i removed my earphone but the foam bud detached from the main body and stayed in my ear canal. this was at the 30 min mark or so, so went pretty directly home so that i could extract it, lmao. think it was because i was wearing a elasticated ear warmer/headband and that must have pushed the earphone in more than usual. woops.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 02, 2026, 12:57:34 pm »
- kenyan-style progression run x 10 km
these are ideally done on a very flat route, which i don't have access to without driving. the high school loops are an okay substitute, since they aren't that steep and obviously net out to zero elevation gain. but i have to run them with at least the final km home as a cool-down, since i live at the top of a hill. bad time management today meant i was not able to do that, hence the final km was both slower and harder than it should have been.

splits: 6:02, 5:57, 5:13, 4:52, 4:45, 4:27, 4:23, 4:20, 4:36. pretty much bang on that 88% of 5k pace target for the strongest section of the run. not bad for my first time trying one of these. and being a bit sore from yesterday.

on the downside, was getting some right knee clicking throughout. not consistently but off and on. gotta be careful, which is annoying!
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 01, 2026, 02:58:26 pm »
- run 40:34, 8.18 km, w/strides x 5
net downhill to the gym, so a little quick.

- squat 185 x 5,5

- deficit calf raise 185 x 6,6
did in squat shoes, more stable than sneakers.

- GMB "gettin' old" strength circuit x 2
-- chin up x 8
-- spiderman push up x 4,4
-- partial L-sit 3 x 5s holds
-- bent arm bear crawl x ~10m forward and back
-- assisted shrimp squat x 5/leg
i like this circuit. lots to work on and can do anywhere. from here: https://www.youtube.com/watch?v=UD0rSWoi4Ps.

- KB SLRDL x 8,8 w/hip and hamstring stretching circuit
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 01, 2026, 09:13:25 am »
01-01-26

Run --
- w/u x 15'
- 4 x (4' @ 4:17, 2' @ 5:00)
- c/d
Total - 9.7k, 51:53

Lift --
Chins, Dips, OL Calf, RDL, Rev Nord, some lateral raises

Notes

Best foot has felt in a while. Workout was on treadmill. Need to improve my cold weather running gear selection.

Avg HR for the 4' segments was 154, 162, 162, 163, overall max was 167. Pretty pleased with that since it was a decent pace, I did harder rest intervals than I typically do, and HR normally climbs indoors. Maybe just a poorly calibrated treadmill, or maybe I've held onto fitness better than I though and the big period of not doing much is letting it manifest properly.

Quote from: LBSS on January 01, 2026, 08:54:58 am
if you run sub-19 5k, there's basically no way you shouldn't run under 1:30 for HM. good luck this year!

oh yeah, I mean I was only 30 seconds off of that half marathon times (compared to 43s off the 5k). But I don't have any attachment to another half time between 90 and 80, and 80s not a realistic goal for this year I think. I guess sub 85 would be pretty cool as that is basically 4:00 pace the whole way, and per vdot maps to around 18:30 5k, so those can be the target goal for next winter!

and thanks, same to you!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on January 01, 2026, 08:54:58 am »
if you run sub-19 5k, there's basically no way you shouldn't run under 1:30 for HM. good luck this year!
29
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 31, 2025, 12:25:45 pm »
31-12-25

Cardio -- jog to gym, 100 flights on stairmaster in zone 1/2 (~27 mins, 60 steps/min, 130s hr), jog home via a longer route

41:18 total, 136 avg hr

Notes

could have done this fully outside, but in spirit of keeping foot strong I kept it low impact. kind of pleasing to know i can just climb steps semi-indefinitely without notable fatigue

in spirit of LBSS's similar summary, here's my year-wide stats:

Total days active: 274
Total runs: 214, 176 hours, 1759 km
Total indoor workouts: 93, 83 hours (this will include treadmill walking, treadmill runs that i just logged as cardio, stairmaster, and some lifting that i tracked)

Spent like 2-3 months this year pretty injured but very happy with consistency both outside of and during those periods. Kind of disappointed that my improvement in running doesn't feel like it has scaled that much compared to the work i've put it, but hoping that will come when i can string together a few months of uninjured training -- given how little i've been doing last few weeks and how good i've been feeling when running lately, i am optimistic

lifting very much on the backburner, but i can still hit 10 reps of chins with +30kg, a few dips at that weight, calf raises are strong, and RDLs/rev nords both in range.

diet got a bit off track at back end of year -- was a bit bummed out by combination of weather, life stuff, and injuries, so not too surprised by that. aiming to move back from ~75kg to low 70s and just stay there. should come pretty naturally as i get back into better eating habits (i.e. less stress snacking -- my baseline diet is always good and veg heavy)

goals for next year: sub 19 5k, sub 90 half. both should be very doable. maybe get one arm chin back if i feel like lifting more? avoiding injuries and being smarter about sprinkling in non-running stuff -- ilike and can sustaint 6/7 days a week of working out, but not all of that needs to be running!
30
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 31, 2025, 07:42:26 am »
- interval workout
-- warm up
-- 7 x [3 min @ 90-92% of 5k pace w/1 min jog]
-- cool down
track was locked so i did this on the sidewalk around the perimeter of the high school. struggled to keep pace consistent and ran most of the intervals a little too hard. target was 4:13-4:17, i ran 15, 11, 9, 10, 10, 8, 5. RPE 7, though, which is good.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

ETA: since it's new year's eve, figured i'd do a little recap of the year. the highlight, obviously, was finishing my first and second ultramarathons. i didn't have time goals in mind for either and ran both at the limit of what i knew my body could handle on the day, which i'm proud of. also learned a lot both in the races and along the way about nutrition, the importance of specificity (more downhill!), and how much i can push through fatigue.

i also PR'd in the 5k, in february, and the half marathon, in april. both times are still way below what i would like to be running, there is much room for improvement. ran a crappy half in september, as well. i would say that's better forgotten but (1) it was a good learning experience and (2) i like the shirt from it and so will be remembering it on at least a biweekly basis until it gets too hot to wear long sleeves, lol.

i ran a total of 2724 km/1692 miles in 2025. that's roughly the distance from my house to el paso or the eastern edge of yellowstone national park, as the crow flies, or to denver by road. 302 hours on my feet. those are clear lifetime PRs, and my overall weekly average of 32.5 miles/52km is also something to be proud of. passing 2000 miles next year would be a good minor goal, although who knows what things will look like after the baby comes. i ran 229/365 days (4.3/week on average), plus an uncounted number of gym-only days.

that last number points to one of the main shortcomings of my year in running: consistency. i was hurt in late feb/march, and had big rises and falls throughout the year in monthly mileage. a higher-level goal than total miles run will be hitting at least 5 days week-in and week-out, which would get me to 260 days of running over the course of the year. most weeks should be 6 days.

another shortcoming was how far i fell off at the gym. strength work is not going to be my focus anytime soon, but in 2026 i'm resolving to be more consistent with it, and see some improvement in grip and pull up strength, core strength, shoulder and hip mobility, and squat strength.

so, in sum: a year to be pretty happy about, given where i started and what my goals were. i wish i'd run more days, and i wish i'd been better about strength work. but plenty to build on in 2026 and beyond!

so, as of NYE, here are my 2026 goals, imagining that i'll be able to carry on more or less uninterrupted after the baby comes, which, lol. but let's pretend:
  • run sub-3:00 in the marathon (ideally BQ)
  • run 260+ days
  • run 2000+ miles (38 miles/week)
  • do 3 days per week of strength work, including 2 in the gym
  • stay injury-free

i think that's enough for now! will add as other things occur to me.
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