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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 30, 2025, 07:32:33 am »
barely slept last night for some reason. not even sure whether i was awake when alarm went off but i decided to just bag it and give myself another hour in bed. weird.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 28, 2025, 04:17:47 pm »
- run 2:45:14, 27.60 km (w/ 9:48 break in the middle)
did a double loop of what's become my most common weekday morning route, with an "aid station" break in the middle to eat a sandwich (turkey and pesto on wheat bread), use the bathroom, and refill water bottles. left the clock running during the break. will try to be more efficient on race day! ten minutes is too long. used the raide belt, which is what i'll use during the races.

second loop was getting hot (T+DI 145) and it was humid the whole time (dew point 62), so i took a few minutes after finishing to ice my neck, face, and stomach. that felt good. also drank about 800mL of water within five minutes of getting home. didn't feel dehydrated out on the run but obviously was starting to get that way.

this put me at 102.94 km for the week, which is a PR and my first ever 100km week. feel pretty good about that. lower legs are cooked.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 28, 2025, 08:25:50 am »
yeah, DC has surprisingly quite a lot of trails in the city and nearby (the one yesterday is about a 45-minute drive from my house, closer to baltimore). great resource, although of course the grass is always greener and i fantasize about living somewhere even more trail-centric and beautiful, like colorado.

and thanks!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on September 28, 2025, 08:23:25 am »
Quote from: Joe on September 28, 2025, 08:02:15 am

So meant to run to gym and do something low-impact for cardio, but it was closed again. I think it might just be shuttered? Lol, not too surprised given how empty, understaffed and cheap it is. Luckily there are plenty of options in the area.

with no warning? i almost can't imagine a membership-based business going out of business without sending an email blast. is it like a garage gym or something?
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on September 28, 2025, 08:07:23 am »
Quote from: LBSS on September 27, 2025, 05:38:57 pm
- run 3:05, 26.80 km
went and did the 50k race loop (race is two laps). muggy (dew point 67) and i got lost a bunch, especially at the beginning and end. slower than i thought i'd go as a result. but the course is mostly quite technical and continuously up and down, very few stretches where you can open up your stride at all. there are also two stream crossings, although i ran around the first one to a nearby bridge. the second one, no choice but to ford it. last 6-7 km run in wet shoes. overall 718m/2355' of elevation gain.

it'll be fun to run this with (1) cooler and dryer conditions, (2) aid stations, so i don't have to carry all my water and food, (3) course markings.

sounds like a fun course! i think it's super cool that you get out for multi-hour runs pretty regularly, hope to get to a place where I can do that myself as well!

also, props on the half marathon last weekend! 1:34 in a 'hard workout' is pretty baller
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 28, 2025, 08:02:15 am »
28-09-25

Run -- 11.34k, 1:13:29 [132 HR]

1a Chin + 30 x 2 sets
1b Inc Fly 17.5 x 2 sets
2a Row 90 x 1 set
2b Dips BW x 1 set

Notes

So meant to run to gym and do something low-impact for cardio, but it was closed again. I think it might just be shuttered? Lol, not too surprised given how empty, understaffed and cheap it is. Luckily there are plenty of options in the area.

Anyway, kept run shorter than I would have had I been doing other cardio, but  70+ mins on feet and no pain day after a decent run. Looks like we're back. Also felt good + fit on this run, so I'm optimistic that once I'm running regularly the fitness gains will in fact be realised.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 27, 2025, 05:38:57 pm »
- run 3:05, 26.80 km
went and did the 50k race loop (race is two laps). muggy (dew point 67) and i got lost a bunch, especially at the beginning and end. slower than i thought i'd go as a result. but the course is mostly quite technical and continuously up and down, very few stretches where you can open up your stride at all. there are also two stream crossings, although i ran around the first one to a nearby bridge. the second one, no choice but to ford it. last 6-7 km run in wet shoes. overall 718m/2355' of elevation gain.

it'll be fun to run this with (1) cooler and dryer conditions, (2) aid stations, so i don't have to carry all my water and food, (3) course markings.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 27, 2025, 09:47:46 am »
27-09-25

Run --
4.31k, 23:15
5k, 23:30
3.9k, 22:31

Notes

So, run to park, do the parkrun, then coffee etc run home. One friend hit a PB, which is awesome. Neither I nor my other friend at the event felt like doing hard, so we ran together as this sort of tempo-ish pace. Sensible, I think, don't want to push the PTT too far. No pain at all, so that's good! Certainly most running volume in a day for a while.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on September 26, 2025, 06:19:14 pm »
Quote from: LBSS on September 26, 2025, 08:50:12 am
my wife is super focused right now on improving her squat form, and she's been trying out all sorts of cues. i'll mention that one to her. also, it's incredible that a decade-plus into squatting heavy and ass to grass every single day, you're still finding ways to improve your own form.

goodluck!  slow to moderate tempo on the eccentric. i've seen people tiptoe the squat because of quick sloppy form.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 26, 2025, 03:47:52 pm »
26-09-25

Run -- 41:29, 131 HR

Notes

Watch was in cardio mode b/c I was planning to run to gym and do elliptical or incline walking, since foot felt slightly delicate after yesterday's session. Gym was shut/lights off? Never had that happen before, it's meant to be open 24 hours. As such, idk how far I run.

Joining pals for parkrun tmrw. Will probs try to restrain self to tempo-ish effort rather than race effort.
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