Adarq.org

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.

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.

i meant what's the race called, what race is it. sorry for ambiguous wording lol.

ah, lol, Hackney Half Marathon!

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.

08-04-26

Run -- 5.83k, 36:36

Notes

classic 'i'm tapering and feel like crap' vibe. also hip still feels a bit jank  god if this 2017 injury returns i'll be so bummed out

06-04-26

Run -- 8.79k, 52:50

Notes

Faintest hints of some right hip weirdness in the last k + after I got home. So yeah, shall definitely taper/rest a bit this week. Not pain, just kind of a weird feeling.

Something like
Tues: 3 x 8' @ MP (so a bit slower than usual)
Wed: 40-45'
Thur: 6 x 3' (first few @ HM, last couple @ 10k)
Fri: 30'

but will play it by ear at little, of course

04-04-26

Run
- w/u
- 8 x (1k on / 1' off) [4:00 avg]
- c/d

13.98k, 1:11:07

Lift
same full body mix as last week

Notes

solid session. First rep was 4:11, just didn't really lock into it properly, then the rest were all solid. 4 reps at sub 4:00 pace, rest 4:01 or 4:02. Felt comfy. Not going to bother tapering for this 10k next week, beyond maybe dropping 1 rep on thurs and 10 mins on fri.

eta: plan for tmrw is 18k. which puts me just over 80km for the first time 

eta2: looked at the sirpoc book for his 10k race guidance. maybe i will taper (basically same as I outlined above, but dropping another rep and at an easier effort + shorter on friday). Also says his 10k pace is usually 0.95-0.97% his 1k rep pace. So, uh, 4:01 -> has me somewhere 3:49-3:54 (i.e. 38:10-39:00 flat). I'd be pretty thrilled with that. guess the plan will be to go out at 3:59 and adjust as things proceed. exciting.

02-04-26

Run
- w/u
- 5 x (6' on / 1' off) [4:05 avg]
- c/d

11.19, 55:51 total

OL Calf ISOs, like 2 x 5s each side

Notes

Nice nice nice. That pace was with 3 reps in the 'hard direction' on my usual loop here, too.

Treated myself to trying out the Vaporflys for this. They seem preetty helpful, based on how this felt, haha. Interestingly, cadence ~2-3 strides/min higher than usual. Would have thought they'd manifest as longer rather than more strides. Could also just be random or measurement error.

Sirpoc's guidance has the 6' reps workout as being pretty reflective of half marathon pace....well that'd be pretty exciting if so. Still plenty of time, and as I continue to feel fresh and good I'm hoping I'll be able to push the volume a bit over the next few weeks. Esp since I can probs chill a _little_ at work given I'm in my notice period now, haha.

i rediscovered/remembered ross enamait the other day. saw an article by john davis about strength training for running and that basically recommends circuit training, and it brought rossboxing right to mind. his blog is still up, so i was looking through the archives. got me itching to find a truck tire and buy a sledgehammer, lol.

this is one place where i disagree with most of what running people recommend re training. i jsut don't get any of the common arguments for circuit training as the main modality for strength. feel like if you're lifting for running purposes, your goals are (a) do a thing that helps the most with running and (b) accumulate the least fatigue. circuits seem bad on both counts! less rest, more metabolic, less strength focused, etc., all seem bad. i feel like the only lifting that makes sense is lower volume, high intensity power and/or strength work. like 2 sets (per week!) of 2-4 reps across relevant things