91
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 01, 2025, 04:32:35 pm »01-09-25
7.1k, 51:15
Notes
What a slog lol
7.1k, 51:15
Notes
What a slog lol
Recent Posts
92
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 31, 2025, 02:07:13 pm »- run 3:11:30, 30.00 km
mix of trail and road, 526m/1725' of elevation gain and a good chunk of the trail portion was very technical: roots and rocks and steep ups and downs. smack in the middle of the "hilly" range over the whole course. kept it zone 2, average HR 137, so pace was pretty slow. warm and pretty dry again, T+DI 122. this is both a distance and time-on-feet PR.
ETA: also got me to 86.23 km for the week, which is a weekly distance PR, and 284.53 km for the month, which i've never thought about before but is almost certainly a monthly distance PR. nice!
ETA2: used this to try out homemade energy + electrolyte drink for the first time. not a success. i think i like splitting up calories and hydration, so i'm getting hits of sweetness a few times an hour rather than constantly. also i just didn't drink enough, i'm a little more dehydrated now post-run than usual. 50/50 whether i'm gonna get a migraine later. i did take some magnesium after i got back, maybe that'll help?
will pick up some pectin and try the homemade gel route next.
ETA3: forgot to note that i was getting a little hint of the clicking and weird feeling in posterior left knee, especially in the first 10 km or so. it didn't get any worse, so i kept going. hint of plantar pain also there on and off today on right foot; it'd been gone for the past several days.
mix of trail and road, 526m/1725' of elevation gain and a good chunk of the trail portion was very technical: roots and rocks and steep ups and downs. smack in the middle of the "hilly" range over the whole course. kept it zone 2, average HR 137, so pace was pretty slow. warm and pretty dry again, T+DI 122. this is both a distance and time-on-feet PR.
ETA: also got me to 86.23 km for the week, which is a weekly distance PR, and 284.53 km for the month, which i've never thought about before but is almost certainly a monthly distance PR. nice!
ETA2: used this to try out homemade energy + electrolyte drink for the first time. not a success. i think i like splitting up calories and hydration, so i'm getting hits of sweetness a few times an hour rather than constantly. also i just didn't drink enough, i'm a little more dehydrated now post-run than usual. 50/50 whether i'm gonna get a migraine later. i did take some magnesium after i got back, maybe that'll help?
will pick up some pectin and try the homemade gel route next.
ETA3: forgot to note that i was getting a little hint of the clicking and weird feeling in posterior left knee, especially in the first 10 km or so. it didn't get any worse, so i kept going. hint of plantar pain also there on and off today on right foot; it'd been gone for the past several days.
93
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 31, 2025, 08:30:27 am »31-08-25
Run -- 13.26k, 1:26:16
1A BB Row
1B Inc Fly+Inc Press
2A Chin
2B Dip
Notes
Woke up 6.30 both days this weekend and struggling to nap, so this was a bit of a slog. Good training week, though. 60k + 80 mins elliptical.
Run -- 13.26k, 1:26:16
1A BB Row
1B Inc Fly+Inc Press
2A Chin
2B Dip
Notes
Woke up 6.30 both days this weekend and struggling to nap, so this was a bit of a slog. Good training week, though. 60k + 80 mins elliptical.
94
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 30, 2025, 05:05:25 pm »- run 1:00:23, 10.88 km
warm but not humid. per watch, i could stand to step up the intensity a little bit. only about 13-14% of my running this month has been above zone 2. i'm still predominantly focused on getting volume up, and if tomorrow goes well i'll hit another weekly mileage PR. and really, given that my two main races this year are my first two ultras, it's fine for that to be the focus. but i do also want to get faster eventually, and for that will have to do better than one track workout a week plus sometimes some extensive tempo on the weekend.
warm but not humid. per watch, i could stand to step up the intensity a little bit. only about 13-14% of my running this month has been above zone 2. i'm still predominantly focused on getting volume up, and if tomorrow goes well i'll hit another weekly mileage PR. and really, given that my two main races this year are my first two ultras, it's fine for that to be the focus. but i do also want to get faster eventually, and for that will have to do better than one track workout a week plus sometimes some extensive tempo on the weekend.
95
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 30, 2025, 08:05:07 am »30-08-25
Run --
w/u
2 x (10' @ 4:24, 2' off)
3 x (3.5' @ 4:18, 1' off)
c/d (including 20 mins on elliptical)
Lift --
Calf Press
Leg Press
Leg Curl
Ab/ad-ductor superset
Cable Curl
Cable Lateral
Cable Extension
Dips
Notes
Good stuff.
Run --
w/u
2 x (10' @ 4:24, 2' off)
3 x (3.5' @ 4:18, 1' off)
c/d (including 20 mins on elliptical)
Lift --
Calf Press
Leg Press
Leg Curl
Ab/ad-ductor superset
Cable Curl
Cable Lateral
Cable Extension
Dips
Notes
Good stuff.
96
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 29, 2025, 01:27:14 pm »29-08-25
Cardio--
Jog to gym
Eliptical x 55 mins
Jog home
1:02:00, 124 Avg HR
Notes
Little bit of 'achilles' pain on the right hand side, so this.
Cardio--
Jog to gym
Eliptical x 55 mins
Jog home
1:02:00, 124 Avg HR
Notes
Little bit of 'achilles' pain on the right hand side, so this.
97
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 29, 2025, 08:45:04 am »- tempo
-- warm up
-- 3 x [10 min @ sub-T, 1 min walk]
-- cool down
total distance 12.39 km, total time 1:04:32. HR stayed in the 158-162 range in the intervals (with the exception of a big hill on the last one where i both slowed down a lot and HR got up to 166-167 for maybe a minute). they were a little slow because almost entirely uphill. this felt great.
also, without noticing, i passed 1000 miles run for the year a couple of weeks ago, up to 1680km as of today. the buddy i ran with the other day told me he'd just passed 1500 miles for the year, so that's something to work toward!
-- warm up
-- 3 x [10 min @ sub-T, 1 min walk]
-- cool down
total distance 12.39 km, total time 1:04:32. HR stayed in the 158-162 range in the intervals (with the exception of a big hill on the last one where i both slowed down a lot and HR got up to 166-167 for maybe a minute). they were a little slow because almost entirely uphill. this felt great.
also, without noticing, i passed 1000 miles run for the year a couple of weeks ago, up to 1680km as of today. the buddy i ran with the other day told me he'd just passed 1500 miles for the year, so that's something to work toward!
98
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 28, 2025, 03:42:14 pm »28-08-25
Treadmill Run --
w/u
3 x (10' on / 1' off) @ 4:26 [Avg: 159/163/166, Max: 166/172/173]
c/d
53:15/9.87k total
Lift --
Pogo Hops x 15
Calf Press x 5
Pulldown 3 x Drop
Chest Press Machine 3 x Drop
Notes
Solid
Treadmill Run --
w/u
3 x (10' on / 1' off) @ 4:26 [Avg: 159/163/166, Max: 166/172/173]
c/d
53:15/9.87k total
Lift --
Pogo Hops x 15
Calf Press x 5
Pulldown 3 x Drop
Chest Press Machine 3 x Drop
Notes
Solid
99
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 27, 2025, 03:42:15 pm »27-08-25
Run -- 8.16k, 55:32
BB Row @ 90 -> Chin @ 20 -> Chin @ BW
Inc Fly @ 17.5 -> Inc Fly Eccentric + Press Concentric @ 17.5 -> Inc Press @ 17.5 -> Dips @ BW
Notes
Solid solid. GPS better as I switched mode to Galileo.
Run -- 8.16k, 55:32
BB Row @ 90 -> Chin @ 20 -> Chin @ BW
Inc Fly @ 17.5 -> Inc Fly Eccentric + Press Concentric @ 17.5 -> Inc Press @ 17.5 -> Dips @ BW
Notes
Solid solid. GPS better as I switched mode to Galileo.
100
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 27, 2025, 11:15:25 am »yesterday
- run 1:21:19, 13.45 km
middle ~7 km on trails with a buddy. watch got lost for a little in the woods, not sure exactly how far this was. weather is getting nice!
today
- track workout
-- warm up
-- 4 x [1 min @ 5k, 2 min @ 10k, 3 min @ HM w/1 min jogging rest]
-- cool down
nice workout, not very challenging. 5k reps were 3:51-3:55, 10k reps were 4:01-4:08, HM reps were 4:12-4:14, except i did the last one in 3:57 because i felt fresh and wanted to lap a slower group.
- run 1:21:19, 13.45 km
middle ~7 km on trails with a buddy. watch got lost for a little in the woods, not sure exactly how far this was. weather is getting nice!
today
- track workout
-- warm up
-- 4 x [1 min @ 5k, 2 min @ 10k, 3 min @ HM w/1 min jogging rest]
-- cool down
nice workout, not very challenging. 5k reps were 3:51-3:55, 10k reps were 4:01-4:08, HM reps were 4:12-4:14, except i did the last one in 3:57 because i felt fresh and wanted to lap a slower group.