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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on April 13, 2026, 11:41:39 pm »
https://drive.google.com/file/d/1DQ1WSO8kxlkMaBPGFBdSKDYu-rCfevx7/view?usp=sharing

3 week vacation in thailand/philippines. was still able to do 1-2x per day workouts. thailand has very good equipment on their gyms.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 13, 2026, 02:52:50 pm »
i watched part of it, should finish because long term i think it's probably healthier to have strength goals alongside endurance ones and i'm interested to get to what they say about balancing those.

there are a few runs like that in the plan i've been following, although they're usually progressive rather than being steady pace. the one i bonked the other weekend is of that type. even sirpoc's marathon build has a variant in the 5x5k runs. he's committed to intervals, of course, but on those he doesn't stop or slow as much as during vanilla SubT sessions. to run long, you gotta run long.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on April 13, 2026, 01:43:08 pm »
Quote from: 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.

<a href="http://www.youtube.com/watch?v=ta9NlxdLla4" target="_blank">http://www.youtube.com/watch?v=ta9NlxdLla4</a>

Did you see that he did an interview with Alec Blenis? Watched it last night and it's pretty cool. Thinking I might introduce some of the 'long fast-ish continuous runs' for my Saturday workouts. I did a lot of them back in 2017 and results were good then, and of course Nate Jenkins is a big advocate.
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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.
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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!
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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.
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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?
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