Adarq.org

04-03-18

Workout

Run --

warm up ~1.7mi, including 4x~100m strides

did some dynamic stretching, etc.

4 x 1 mile @ tempo [6:42, 7:00, 6:59, 6:48] with 90 seconds walking rest between each rep.

cool down ~1.7 mi

Total distance -- 7.66 in 1:05:12

Notes

First and last rep were on net downhills, third rep flat and the second rep on a net uphill [I made a mistake in my mental map of the park and included a fairly steep (~15% grade) hill around the .6 mile mark], so I'm pretty pleased.

Avg HR for each rep was 170, 176, 176, 179 which seems about right for 'threshold' effort [i.e. joel frie's heart rate reserve calculator puts my threshold at around 175, and whlie my legs were tired they didn't have that lactate burn other than on that hill I mentioned].

So that's 4 miles at sub 7:00 effort, basically. Hitting a mile in 6:42 w/ an HR of 170 when the first mile of my 5k was run in 6:47 with an average HR of ~180 is pretty promising on the progress front.

Total distance for this week ends up at only 24.2, which is fine. Just gonna need to start making space for a 5th weekly run. Weekends should hopefully be a bit less time constrained going forward which will make that easier. Aiming for 30m this coming week.

Edit: next time I do mile repeats I'll probably aim for the track for consistency's sake

lmao you forgot to mention the vegan burger .. worthy of an edit

we talked on FB but ya worth mentioning on here, absolutely awesome long run, especially considering the pre-run debacle

Lol, okay finally getting round to typing this up. One of my friends I was running with was responsible for putting together the questions used for the tournament this weekend, on top of his usual heavy PhD workload, so he basically hadn't had time to eat more than a small snack between Friday lunch and Sunday 3pm. He was like "guys, I need to fucking eat a big meal or I'm not gonna run" and me and the other chap I was running with were quite wary because a long run soon after a big meal is rough as fuck.

Me and the other guy had to get a train at like 7, so that left minimal digestion time given the length of run planned and distance from places to the station. We went for burgers b/c that's what our friend wanted (we caved because he had given us a place to stay overnight, etc. and was being very generous generally, and we figured we'd be able to get something light). Unfortunately, because it was Sunday they weren't doing anything other than burgers (i.e. the exciting looking bbq pulled jackfruit sandwich wasn't available  ). So we all had burgers/veggie burgers then walked back to his to prep for the run, setting off for the workout like maybe 40 mins after finishing eating.

It was brutal. I spent basically the first 2/3 of the run with a crazy stomach ache and being pretty near to vomiting. The last third was spent needing to shit.

Still, was good fun and good bonding time. Don't recommend it though.

28-02-18

Workout

Run -- 5.25mi in 47:46 [8:59, 9:13, 8:53, 9:08, 9:19, 9:08 pace]

Notes

Running in sub-zero celcius in and on snow. Was pretty fun once I got the hang of it. Did loops in a park since I figured the snow would be a bit safaer there than running on road or whatever.

Legs still very sore, though started to feel better towards the end of today's run.

And lol @ adarq, i'll type that up here later today. dunno how it slipped my mind when I first wrote up the workout -- was probably just to wiped to remember much of anything

damn! that is a big run. 

Yeah, was intense. I'm really feeling it today. Lacking sleep both Friday and Saturday night plus those fulls days of competition and that big run has left me totally sapped today. Legs are pretty sore too, oof.

Mega rest day, haha.

23-02-18

Workout

Run - 5.19mi in 44:48 [8:27, 8:47, 8:38, 8:29, 8:43]

Notes

Another solid easy run. Legs a little tired from yesterday so it felt a bit tougher despite HR being same/slightly lower overall.

Rest tomorrow. Got a busy weekend including long run w/ friends. Want to be in a good way going into that run since I don't want to get hurt.

I think I still have a lot of gains to be made from 45-60 min runs so probably won't actually be including weekly ~90 min runs on my own for a while. Fastest way to progress is avoiding injuries!

Quote from: Joe on February 20, 2018, 05:01:14 am

20-02-18

Notes

This calf thing is odd. It's not straightforward tightness, I guess. Like I have similar ROM to usual. However, some movements cause a weird semi-painful sensation where I guess the gastroc ends behind the knee. This happens primarily when my knee bends while my foot is dorsiflexed. Definitely not running today. Will do chins+pushups and such later.

Edit: googling suggests might be related to the popliteus muscle, which in turns can be related to IT band stuff. Hmmm, hopefully just something that passes quickly.

yea I think i've had that popliteus crap several times, it's no joke. Don't F with it. You're not going to lose anything by playing it safe, even for a week. I think most times when I talk about that tightness behind my knee, it's popliteus related.

sounds like you are experiencing something very similar to what i've experienced. I know for a fact that I hurt it way back when doing hill sprints out of nowhere, way too much volume. That wrecked it. But, i've also hurt it several times afterwards, on both knees, by overstretching or stretching "weird" (locking leg out too much while doing standing hamstring stretches) etc.

hoping it passes quickly but, that weird "thickness" behind the knee definitely improves after a few days rest, unless it's at chronic levels. So should be alot better in a few days. Whatever you do, don't overstretch it! IMHO, don't stretch it at all.. lmao. Seems to just make it worse.

also, i've had it quite a few times, so i'm proof that it goes away .. but I tried to train through it once and really jacked myself up, took months to recover.

my 2cents based on similar experiences with that.

peace!!

That ll makes a lot of sense to me. It's feeling a lot better today, and I haven't really noticed it. Will still take today off and then go for an easy ~5mi tomorrow. I think this is just a lesson that adding long runs and tempo work at the same time just a bit much. I'll keep max run lengths down for a while, I think, for now. Still building strength.

19-02-18

Workout

Run ~9.35mi in 1:24:06 [most splits ~9:10 pace, miles 7 & 8 were ~8:35 and mile 9 was ~7:55]

Notes

GPS data looks all kind of messed up for this run, so I've subtracted a little from what Strava/Garmin say to get my estimate of the distance. The map of my run doesn't show the entirety of my movement from about 1.5 miles until 4.5 miles!? Maybe rain was fucking with stuff. I hope it's that rather than my watch being dumb.

Cold feels basically better. Didn't want to push out too far since it's not yet 100%.

Left calf wicked tight this arvo.