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81
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on September 10, 2026, 04:47:50 pm »
Quote from: LBSS on September 10, 2026, 11:23:39 am
- run 1:00:27, 10.72 km w/ 4 x hill sprints
achilles felt fine until the hill sprints. no pain but it is a liiittle stiff. T+DI 154. apparently we're in for another 10-14 days of summer weather before canada finally sends some cold air our way.

ETA: just noticed i dipped into the green on intervals.icu with the sunday workout. oops.

hill sprints with an achey achilles day after warning me to be careful  :P
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 10, 2026, 11:23:39 am »
- run 1:00:27, 10.72 km w/ 4 x hill sprints
achilles felt fine until the hill sprints. no pain but it is a liiittle stiff. T+DI 154. apparently we're in for another 10-14 days of summer weather before canada finally sends some cold air our way.

ETA: just noticed i dipped into the green on intervals.icu with the sunday workout. oops.
83
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on September 10, 2026, 09:16:40 am »
Gym work 100

Medium bar squat (narrow stance): 20x5, 60x5, 80x5, 100x2 (felt sharp pain in the hip flexor/adductor area, stopped)
Half squat: 80x3, 60x3 (good)
Hang power snatches: 20x5
Bench press, narrow grip: 20x5, 50x5, 60x3 (felt pain in left wrist), 70x3 (difficult, pain in left wrist), 60x5 (pain in left wrist, stopped)
Landmine deadlift: bar+20x8, bar+20x8
Landmine push press: bar+20x8
Seated calf raises: 20x10, 40x10
Standing single leg calf raises: 25 kg dumbbell x 10

Workout time: 15:05-16:00
Workout duration: 55min
Bodyweight in the morning: 88.0 kg (-1.6 kg)
Exhaustion level: 8.5/10

Comments: Hip injury there, felt like totally limiting my 100 kg squat so I did just two reps. They feel difficult with a narrow stance, as I have to keep myself organized, but I think the movement itself should be beneficial for my goals. Also in the bench press I felt left wrist pain so I had to stop there as well - maybe it was from the snatches. All in all, I'm working around quite a bit of injuries: cervical spine, thoracic spine, left wrist, left hip flexors/adductor, right illiotibial band, left clavicle, right elbow, right knee.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on September 10, 2026, 07:33:48 am »
Interesting idea. My legs just aren't "alive", but probably the adductor/hip flexor thing plays an important role. Even without it, though, my landing is forward when I do consecutive hurdle jumps, even if they are 8 inches tall. I look at the ground to see where I land/not to step on them, which affects my movement. I do the same when I try to jump - I need to see where the ground is when I plant. So there are issues like these which sabotage me. I don't know how people jump looking at the rim - how do you know where the ground is?

I think the biggest benefit for me would be to start doing consecutive hurdle jumps and bounds, when and if my injury goes away. So far there's still pain there so I can't really be explosive right now.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 09, 2026, 04:03:23 pm »
09-09-26

Cardio - 1:06:51, 127 avg hr

Notes

did dynamic calves instead of isometric yesterday, so that + run workout + a bit of plyos left the calves pretty tired today, so the run to gym didn't feel great. just lack of pop, no major achilles soreness. x-training workout for sure tmrw, though.

Quote from: LBSS on September 09, 2026, 11:12:43 am
i know you know this but be careful with the 5k: as john davis pointed out, "a small increase in tissue load can cause a very large increase in tissue damage per loading cycle."

oh yeah for sure will be prudent; there's a good chance i just treat it as a threshold effort rather than a 5k effort. that said, i did do 12' @ 5k effort this past weekend and things held up pretty well!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on September 09, 2026, 11:12:43 am »
i know you know this but be careful with the 5k: as john davis pointed out, "a small increase in tissue load can cause a very large increase in tissue damage per loading cycle."
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 09, 2026, 11:07:16 am »
- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:15-20 w/ 90s walking rest
-- cool down
left achilles bugging a little again. less humid today but still warm and the sun is very bright. felt pretty good apart from achilles. HR got a little high at the very end of the final rep because it was uphill, but nothing too serious.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by LBSS on September 09, 2026, 11:04:51 am »
have you tried doing band activations for the muscles that aren't firing right? it's made a huge difference for me over the last year and a half to do a set of band side-stepping and a set of standing kickbacks before running.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on September 09, 2026, 08:53:24 am »
Plyo workout 1 (groin injury):

Dynamic warmup
--------------------
30m runs: 4, at 50%, groin injury substantially limited me
Pogos (forward and backward): 2x20m (good)
Low hurdle hops: 4x3 (very bad form)
Low hurdle hops (single leg) 4x3 (at some point, my leg collapsed under me)
Broad jumps: tried, but they were all under 2m, which is saying something

Workout time: 14:50-15:30
Workout duration: 40m
Bodyweight in the morning: 88.0 kg
Exhaustion level: 7/10

Comments: Felt the weakest and unexplosive ever. I was severely limited by my left adductor/hip flexor - couldn't run, landings were painful and at some point my leg collapsed on a landing, since I couldn't fire that area quick and strong enough. I couldn't sprint at all, it wasn't a possible movement, only "run". All the ground contacts felt weak and lack any kind of explosive isometric ability. The broad jumps weren't even 2 meters long, as I couldn't really "jump". I wonder if this is just because of the injury or old age catching up to me.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 08, 2026, 03:51:51 pm »
08-09-26

AM -
gentle progression run [down to 4:30, 4:30, 4:20 for last 3k], 11.22k, 1:00:56, something like 4 x 12 pogos during the cooldown jog
lift - calfs, chins, dips

PM -
stationary bike x 31', 129 avg hr

Notes

0 achilles pain yesterday other than immediately on waking, when it was ~1.5/10. So by far the best achilles day since the half. fuck yeah

today almost 0/10, was similar on waking, some moments ~1.5-2/10 during the run but as good as run of this pace/length has felt in ages, then close to 0 pain rest of the day, even having done a run, pogos and heavy calf work.

wfh today and rainy so instead of a lunchtime walk realised i could just get more cardio in on the bike...idk how this hadn't previously occurred to me.

if things continue to hold up well, i'll probably do a parkrun saturday after next. think it's possible i am in pb shape. would kind of hope so given the amount of training i've been doing. not much fast running, but last few weeks have had some, and the volume has been meaningful...

anyway, not to count chickens before they hatch ,etc etc, tomorrow will be a cross-training day to keep the impact down, then thursday i'll probably also do the session as x-training just in case.
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