Adarq.org

01-05-25

Run --
w/u
3 x (10' on / 1' off) [4:53, 4:57, 4:49]
c/d

9.8k, 55 min

Notes

The middle rep was slightly uphill, other two slightly down. 28 C today, but HR was fine. Legs pretty tired, so probs easy tmrw and sat and put some quality in the sunday long run, when it should also be cooler

29-04-25

Run --
w/u
5 x (6' on / 1' off) [4:44, 4:38, 4:38, 4:38, 4:38]
c/d

Total, 10.06k, 56:30

Notes

Nailed the pacing this time, nice.


24 C today so HR a bit higher than usual even if effort was lower.

- half marathon in 1:29:54 (watch), 1:30:28 (chip), 1:30:41 (gun)
very happy with this. i didn't red-line as early as i could have, so even at my current fitness i might have knocked off a few seconds. but i did kick enough at the end to pass a few people, including one guy right at the line, so i don't feel like i left too much in the tank. race and learn. pacing other than that was excellent: first third averaging 4:22, second third 4:15, and final third 4:10. i've been hurt twice since january, so training did not go as well as it could have. i only had one week over 40 miles.

and, most amazingly of all, my watch time was under 1:30. 

conditions were great, low 50's fahrenheit and dry, although there were a few sections in the final third into a pretty stiff headwind. but overall, no complaints on that front. the course has some longish hills but they're all pretty gentle. if i don't sign up for the cherry blossom ten-miler next year, i'll probably do this race again.

nice!! congrats!

26-04-25

Run -- 6k, 36 mins, some strides at the end

just found out i got in off the wait list for a 40-mile trail race in june. i know i was talking about taking a month or so off to focus on weights but i'm honestly kinda tempted to just go for this one. 40 miles doesn't seem that far, especially if i'm just trying to finish and not worry about time (the cutoff is 12 hours, which i could cover at a literal walk). would mean ramping up mileage again after the half, obviously with some care. hmmmmmmm...

i have until friday to decide whether to register. should i do it?

to quote a wise man

you should do the race.

but more seriously, if this is an exciting race for you, i'd be inclined to do it. plenty of future opportunities to do more of a weights focus (esp later in the summer when running outside will be unpleasant)

23-04-25

Run --
w/u
4 x (5' on, 1' off) [4:40, 4:28, 4:37, 4:40]
c/d

9k total

Notes

DOMS finally hitting today. Like 8/10 quads, 7/10 glutes. Tough one.

21-04-25

Zercher Squat
110 x 2
90 x 6, 4

Chinup
+50 x 1

OAC Negative
+5 x 8s R, 10s L

OAC ISO @ 135 degrees
BW x 5s R, 8s L

OAC ISO @ 90 degrees
BW x 7s R, 9s L

Incline Bench
80 x 5
60 x 9, 6

Incline Curl
22.5 x 11, 9, 8

Lateral Raise
22.5 x 12+8+6+5

Wide Grip Pullup
+20 x 9 + BWx8

Bench Side Bend
+5 x 9, 8

Tricep Dips
BWx 8, 6

Ab Mat
+22.5 x 9 + BWx11

Notes

Incidentally saw an online PT I trust recommend Zercher squats as a great movement for precisely the hip issue I have with normal squats. Could go ATG with no pain whatsover (in the hip at leasts, forearms another story, lmao!). Forearms will adapt soon enough, I'm sure (may do some light zerchers on the other lift session just to get more exposure in).

Surprised that crushing the brachioradialis with 110kg didn't seem to impinge on subsequent chinning strength. I'm certain that I can do an OAC from 90 degrees both arms, but the bottom is just so hard for me. Same as it ever was. Will get there.

Running with fast friends this evening. Will see how that goes, will probs turn into an hour tempo run lol.

Evening

Run -- 12.08k, 1:02:36

Notes

Friend's usual easy pace is like 4:15, so we met halfway. Meant I was at 175 avg HR for over and hour. Tough but just about manageable.

18-04-25

Run -- 7.73k, 50:27