Adarq.org

24-01-18

Morning BW: 71.7kg

Workout

Run - 6.69mi in 1:02:33 [paces: 8:41*, 9:58, 9:23, 9:15, 9:42, 9:57, 8:05]

*Looking at the Strava map it looks like it fucked up and added a squiggle where the wasn't one to this first split, probably adding like ~150m or so to the run, meaning that first split was likely somewhere in the 9:3X and the run as a whole closer to 6.60mi.

Notes

Upper body still sore so shan't lift today. Probably means I won't have a proper lift until Monday as I don't think hitting the gym tomorrow would be overly sensible, and I'm pretty busy through the weekend. Will think about getting some chins and pushups, etc., done at home.

Run was solid. SPM was at 178 without much effort to maintain. Not going to try to push it up again, at least for a while, as the new cadence is requiring some adaptation, esp from my hamstrings.

It was hella windy today, too, like 20mph.

Pushed that last split for the experience of running hard on tired legs.

Tomorrow and Saturday will be basically total rest days, except for possible calisthenics. Sunday I'm going on a like 10 mile walk with friends, so probably won't need to run, but might have the urge in the morning anyway.

23-01-18

Morning BW: 71.6kg

Workout

Stationary bike -- 45 mins -- kept BPM low 130s and RPM low 90s [which I realise is same pace as a 180s SPM when running, nice]

Notes

Moderately sore all over. Might go to gym for an easy stationary bike session to get some blood flowing. Sleep is improving again.

Nice easy "ride", quads felt it for first 10-15 mins, but once the juices were flowing it all felt better.

man low-7's is a *run* for me. lot of work to do to catch up to where you're at. i'm avoiding joining strava because i spend enough time on social media as it is, so i'm just chasing your training instead.

 

yeah, adarq just dropped pretty much a casual 1:40 half on a "light" run, that's good shit for anyone.

in case anyone didn't know, i've been working from home the last few years.. my boss got an office ~30 min away, so decided to come in and work here today.

kinda fun.

lmfao!

wtf lol, this is one of the strangest things i've read. some great reversal in the force of nature is involved here.

21-01-18

Morning BW: 71.3kg [!!!]

Workout

Run - 2 mi moderate [9:06, 9:11], drills + strides [5x100 w/ jog recovery, about 5min/mi pace], 3 mi easy [10:50, 10:07, 9:41]

Just over 6 miles in total...sick

Notes

Slept from 5am to 9am, fuuuuck that. Was sleepy from like 9.30pm but could not get to sleep. Hopefully sleep resets a bit this week. Went for this run immediately on waking without eating. Was almost freezing temperature and a mix of rain/slush/snow the whole time. I need better gloves, because typing this right now is very hard.

Wore my Flyknits for this run. Like them a lot. Feel light on my feet, esp compared to the clunky things I'd been wearing otherwise.

Wearing more minimal shoes and running in the rain gave me a chance to work on stride rate. Only cue I used here was to just think about having quick ground contacts. Seemed to work! Watch says I had Avg SPM of 178 in the first two miles, then hitting ~225 during the strides, then 174, 176 and 186 for last three miles.

I think my wrist HR monitor was stride locked for this run b/c the efforts were not in line w/ the BPM readouts. I could recite a whole sonnet without much issue and it was telling me 175, lol. I think this happens when I just put on the watch right before running rather than wearing it around for a while and letting it get used to me again.

just searched those Adidas Ultra Boost ST's, seem crazy expensive (everywhere).

I've always heard good things about the Flyknit racers. These look slick:

[...]

I like the "knitting", looks dope.

Haha, yeah. I have been trying to work out where I got the Ultra Boost STs, because I definitely didn't pay that for a shoe!!! I think my mum got them for me to encourage me to run instead of lift at some point in the past. Well that eventually worked out...

I will admit I originally just bought the flyknits because I thought they looked cool and I could wear them as casual shoes when the weather was good, in addition to wearing them to the gym. I have this colourway:

19-01-18

Morning BW: 71.8kg [realised my preferred scale had just run out out battery, lol. Was 72.0 on the one I'd been using in the interim]

Workout

Chins
BW x 4
+10 x 2
+20 x 3, 3, 3
+10 x 5, 5

DB Incline Bench
12 x 7
22 x 9, 8, 7
16 x 10

BB Row
52.5 x 10, 10, 10

DB OHP
14 x 10, 8, 6

1.5 Style Lateral Raises
6 x 8, 6+3, 5+4

Later...

Run - 5.17mi in 48:48 [9:44, 9:08, 9:24, 9:44, 8:56, then jog last bit]
Avg HR - 159

Notes

Solid workout. Chins moving well, mostly just care about them tbh. I am just trying to keep muscle mass while dropping weight/fat to benefit the OAC chase and improve running. Kind of crazy to me that I will probably be under 70kg soon. Must be like well over 5 years since I've been that small, haha. Should be able to hit BW+40kg at under 70kg within a couple of months, I think. That'd be exciting.

Will put a run in later. Going to just keep everything easy over the next week until the race happens. Still building up mileage.

Run felt great. I dug around my drawers and found another pair of running shoes and wore them. My usual for running has been an old pair of Saucony Omni 13s. Today I ran in some Adidas Ultra Boost STs. I much preferred the feel of these, I think, they feel less clunky even though they're probably a touch heavier. I also have some Nike Flyknit Racers that I used for the track stuff last year and which are my go to gym shoes because they're much thinner sole so they feel great for stuff where I'm pushing through my feet (OHP, etc.) when I don't have my squat shoes on. They might be touch lightweight for me to run in right now, esp since on slow days I plod along a bit. I will wear them for the race and see from there. Sticking w/ the Ultra Boost STs for now.

Should note that the pace variation on the run was deliberate but not planned.

17-01-18

Morning BW: 71.7kg [ wut]

Notes

No workout. Calves quite sore. Upper body still pretty sore. Seems like as good a day as any to take a total rest. Surprised by this low weigh in. I ate at least 2400kcal. I did have to do quite a lot of walking, and I guess running is more energy intensive than lifting. Still, probably a bit of an anomaly?

Signed up for a 5k next Friday, the 26th...