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81
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 16, 2025, 07:55:32 pm »
- run 1:16:53, 14.26 km
lovely evening. i've let myself take it easy in the mornings this week, apart from yesterday, because jet lag. i'll be back to pre-work running next week.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 15, 2025, 03:35:41 pm »
14-10-25

Run -- 6.95k, 41:36, with 2 x 1k @ half marathon-ish effort [4:18, 4:13]

15-10-25

Run -- 5.21k, 33:18

Notes

Mid 4:10s pace felt comfortable enough on Tuesday when I was still carrying a fair amount of fatigue -- that was an unusually big weekend for me. Tomorrow total rest (well I'll probably still get like 10-15k steps because I walk a lot), Friday ~30 mins including strides. Then Saturday aiming for sub 90. Dropping fibre way down next few days and will go big on carbs on Friday I guess. Unsure if that is likely to make a difference but it'll be fun at least. No lifting this week either (well, maybe on Sunday if I'm feeling good  :strong:)

Quote from: LBSS on October 13, 2025, 04:15:49 pm
agreed that if your body feels good you should follow through with the race. most of the faster guys in my running group are racing all the time, even throughout the summer, and it seems the training stimulus from non-tapered races is hard or even impossible to replicate in training. as long as you're not always trying or expecting to PR. i intend to race more frequently once i get past the JFK.

yeah totally makes sense. i'm going to try to keep with monthly parkrun for that reason, jsut to get some faster/harder stimulus. if i was less than enthusiastic about this race, it's because it's on a boring course and i'd been feeling injured.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Raptor on October 15, 2025, 10:31:33 am »
Do you really eat 12 eggs per day? I mean... what does your gallbladder think about that?
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on October 15, 2025, 10:28:53 am »
Gym work 41:

Bench press:

20x5
20x5
40x5
65x5
65x5
65x4
40x10

Medium bar squat:

20x5
20x5
60x5
80x5
100x4
80x5

Chinups:

6, 4, 4

Deadlift ++ Leg curls:

60x5
80x5 ++ 80x10
100x5 ++ 80x10

Bodyweight: 90.2 kg (-0.2 kg)
Exhaustion level: 9.5/10

Comments:

Cold outside, so gym. Bench was very good, happy about it. Squats were difficult and after my 100x4 set I had a heart rate of 160 and felt a little shaky. I had to mentally focus not to lose it. Incredible how much systemic fatigue squats put on me. Chinups were not great, not terrible.

Deadlift was pretty good and it surprisingly fatigued me less than the squats, I guess because you can leave the barbell from your hand for just a bit whereas in the squat the bar is always on your back and eating away at your energy.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 15, 2025, 07:43:43 am »
- track workout
-- warm up
-- 5 x 5 mins @ HM-->5k pace w/ 1 min jogging rest
-- cool down
sore! a week off kills, there's no way i should be sore from an 8.5-mile easy run. paces were 4:13, 4:08, 4:03, 3:58, 3:53, pretty happy with that. last rep was hard.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on October 14, 2025, 05:11:26 am »
i was wondering where you'd gone.
87
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on October 13, 2025, 08:05:34 pm »
Oct 12-18, 2025

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]1

Oct Week 3 of 5 BW 202-206

Sun Oct 12

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Mon Oct 13

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* added calories to my diet. the 12eggs/day to replace 2 chicken thigh net me more deficit than i calculated. i was sub 200 at one morning before hydrating. going up in calories since the weekend by adding tilapia fillets to the chicken thigh and the eggs. got 495 this afternoon and it was alright.

Tue Oct 14

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Wed Oct 15

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Thur Oct 16

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Fri Oct 17

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Sat Oct 18

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
88
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 13, 2025, 06:26:30 pm »
- run 1:12:46, 13.66 km
air temp being below 60 fahrenheit is such a boost.
89
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on October 13, 2025, 04:15:49 pm »
agreed that if your body feels good you should follow through with the race. most of the faster guys in my running group are racing all the time, even throughout the summer, and it seems the training stimulus from non-tapered races is hard or even impossible to replicate in training. as long as you're not always trying or expecting to PR. i intend to race more frequently once i get past the JFK.
90
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 13, 2025, 03:25:14 pm »
13-10-25

Run -- 9.43k, 1:01:23, 125 HR

Notes

Sore from weekend so pleased with pace/HR/RPE of this one. Guess I should just go for this half on Saturday. Will do something like 10-15 mins at half marathon pace tmrw and then take it easy rest of week.

Quote from: LBSS on October 13, 2025, 10:44:05 am
congrats on the PB!

Thanks! Think this'll go pretty fast. My confidence is building up and I know I just need to go for 3:50ish splits all the way and trust the fitness.
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