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41
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 13, 2026, 01:41:19 pm »
13-04-26

Run -- 3.26k, 19:52

Lift -- chins, dips

Notes

Legs still pretty heavy, and slept through my alarm, so just kept it super short. Will see what's there for workout tomorrow. Per the NSM book, 3x10' but at marathon pace (~4:20-25) rather than the usual is the prescription for the reverse taper, then normal from Wednesday on. Seems plausible to me!

Wondering whether to tone back workout paces given how the race went? I don't typically feel under-recovered, RPE is on point, etc, HR is in line with expectations. So still kind of willing to chalk up the 10k to 'kind of a down variance race day' and keep on keeping on.

Quote from: LBSS on April 12, 2026, 08:01:04 am
cool, looks like a big race!

yeah, it's huge/super popular! route seems pretty nice, cool that it's pretty much my 'local' race.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 13, 2026, 07:22:15 am »
yesterday

- run 1:12:22, 13.48 km
legs a bit tired, unsurprisingly. right calf was tight when i woke up but i stretched it out for a minute and felt fine after that.

wrote to john davis with my question about pacing/target time and he suggested sticking with 4:23 as my target pace, or 3:05. if i find myself running 4:20-21 and feeling good, that'll be a pleasant surprise, but i shouldn't force it. mentality should be "anything from 4:20-4:26 is okay," following what i was running the last workout. and then go all out the final 5-10k. so that is what i'll do, pending race day conditions.
43
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on April 12, 2026, 08:01:04 am »
cool, looks like a big race!
44
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 12, 2026, 05:02:29 am »
12-04-26

Run -- 10.14k, 1:03:45

Notes

average hr 119 for this, like 8-10 lower than normal? curious! legs obviously felt pretty heavy, but decent run that aside.

Quote from: LBSS on April 11, 2026, 05:32:23 pm
i meant what's the race called, what race is it. sorry for ambiguous wording lol.

ah, lol, Hackney Half Marathon!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on April 11, 2026, 05:32:23 pm »
i meant what's the race called, what race is it. sorry for ambiguous wording lol.
46
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 11, 2026, 04:04:35 pm »
Quote from: LBSS on April 11, 2026, 12:24:36 pm
sucks to be so close to a benchmark like that and miss it but i think it's good that you went through with the race anyway. at least for myself, i'm inexperienced enough that i feel like any race is worthwhile just for the learning, let alone the training stimulus. we're in a fairly similar place, so prob true for you as well. what is your target HM?

for sure! still feel like i need a lot more reps to learn where the line is/what can be sustained for that second half. per watch, pacing was pretty good, with ks 8/9 a little slow and bad feeling, then a fast close (though it's a bit hard to interpret since watch had race at 10.13k).

for the half, <1:30 is the 'i didn't waste my time' target, 1:28 the 'fairly happy with progress' target, and 1:25:xx the 'hell yeah' target. depends a bit on weather and such, though, since mid-may could easily be in the 20s in which case i've got no idea what's a good pace.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on April 11, 2026, 12:24:36 pm »
sucks to be so close to a benchmark like that and miss it but i think it's good that you went through with the race anyway. at least for myself, i'm inexperienced enough that i feel like any race is worthwhile just for the learning, let alone the training stimulus. we're in a fairly similar place, so prob true for you as well. what is your target HM?
48
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 11, 2026, 07:35:08 am »
11-04-26

10k race -- 40:05 chip time

Notes

bummer not to go sub 40, but not too bad in light of how crappy i felt this week. definitely like 0 pop (can see from easy run/warm up paces being pretty sluggish this week). still, decent benchmark, vdot equivalent here is like 1:28:30. Back to proper training, try and stay feeling good, couple big weeks/big sessions, and a proper taper.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 11, 2026, 07:07:31 am »
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.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on April 10, 2026, 03:10:04 pm »
 :(
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