Adarq.org

19-03-25

Run - 3 x 2k on, 1 min off @ "comfortable hard" effort [9:41, 9:33, 9:32]
+ warm up and cool down shuffling for 9.81k total

Single Leg Calf Raise
+16 x 10+6+4 + BWx10 [RLRL etc no rest]

Notes

Plan was 3 x 9' on / 1' off, but despite setting up the intervals on my watch, I just accidentally selected normal run mode. Realised after the watch ticked off a second km rep during the first interval. Luckily the timings basically line up perfectly.

The effort level was somewhere under threshold, 'comfortably hard', sort of the "minimum level where I have to mouth breath" etc. Per watch, HR for reps was ~163, 166, 170, which seems about right if my max HR is still in the low 190s.

Felt good after the last rep, effort was still comfortable and was happy to keep on jogging, and by the time I was home I basically felt fresh as if I'd just done an easy run.

Calf raises for achilles protection and some running economy benefit. I feel like running the day _after_ doing this would suck, so aiming to regularly do them day before a non-running day. Done barefoot and off the end of a step to (a) get some foot strengthening in (defo felt the muscles in the arch working towards the end, so that's good) and (b) to get a good stretch

ETA: left watch on windowsill to find location before run and that fixed any issues i was having. huzzah

17-03-25

Reverse Lunge
120 x 3, 2

OAC Negative
+5 x 1
+8 x 1 + BW x 1 [R 30s rest, L 30s rest, repeat]

Incline Bench
75 x 6, 4 + 60 x 5

Incline Curl
22.5 x 11, 9

Ab Mat Crunch
+16 x 11, 10

Seated DB OHP
30s x 4

Lateral Raise
22.5 x 9

Side Bend
50 x 8

Wide Pullup
+20 x 7 + BWx6

Notes

Legs defo tired day after a longer run like that. Trying to decide whether to consciously increase food intake or just stick to eating to appetite and letting weight drift down. It's not like I've been hungry lately, still eating to satiety and having snacks when I want them.

+8 OAC negative a little bit too fast in the bottom half of the ROM, hence the extra rep with BW afterwards. Surprisingly little soreness from when I first did these.

Considering signing up for a 5k in June just to have something to build towards. That's far enough away that I would still be able to have a like 4-6 week training block in the run up while still having 6-8 weeks to just build basic endurance and resilience.

Bought an ab mat to try to motivate myself to do some ab work.

14-03-25

RDL
90 x 5

Rev Nord
BW x 5

OAC Negative
BW x 1
+5kg x 1

Incline Bench
75 x 5, 4
70 x 5

Incline Curl
20 x 14, 13

OHP
50 x 7 + 5 push presses

Wide Grip Pullup
+15 x 8 + BW x 5

Tricep Ext
47.5 x 4

Bike x 20 mins

Notes

Legs feeling pretty beat up from the increase in running volume so basically a deload for them.

Felt like bringing back OAC-specific stuff. BW has slid down a bit with increase in running, so that hopefully allays any joint pains I sometimes get with it. CBA to time the reps or anything, but they were nice and controlled negatives all the way down.

12-03-25

Run - 10.17k, 1:01:27

4 x very short hill sprints about 7k in with a decent length walking rest.


Notes

Watched a couple of Magness videos and if he and Nate Jenkins (https://nateruns.blogspot.com/p/my-training-guidelines.html) and Renato Canova agree on some sprinting being important, then I guess I'll make the effort to include it.

First run in pair of Vomero 17s I got cheap. Wow these are comfy, smoothest shoes I can remember running in other than the Escalantes I had back in 2017/18 (the newer Escalantes are less to my taste, and I don't love the Hoka Cliftons that I'd been using for most runs lately).

10-03-25

Run - 4 x 1.07k w/ 2min walk rest [4:15, 4:26, 4:31, 4:24]

total ~8.15k

Notes

Oops too fast first rep. Watch really struggled here so the reps.

The weird distance is because that's the length of a nice loop in my local park.

To celebrate the absence of hip pain, I wore for this run the shoes I bought for the 2018 Edinburgh Half Marathon that I didn't get to run. I have literally never worn these shoes before, they still had the tag. They're an amusing relic of the previous era of fast shoe design, probably roughly the last gen of minimal road racing shoes. They weigh nothing and are firm AF. I've never experienced modern super shoes, but I guess if I keep this up long enough to race something long, I might pick up a pair. A functional watch that can play music is probably a bigger priority. Oh, and a water bottle (ty for rec, lbss).

07-03-25

RDL
130 x 5

Rev Nordic
+15 x 8 +BWx5

Chin
+55x6 +35x7 + BWx9

Incline Bench
70 x 8

OHP
50 x 7 + 7 push presses

Notes

Quick one

04-03-25

Reverse Lunge
125 x 4

Lateral Raise
25 x 15, 13, 11

Incline Bench
70 x 5
65 x 7

Incline Curl
20 x 17, 14

Lay Prayer
42.5 x 14, 11 + 32.5x9

Pushdown
42.x5 14 14, 12 + 32.5x10

Notes

Haven't benched in ages because the safeties in my rack are very annoying to move and I have them set for reverse lunges. Only today did I realise they're at the perfect height for incline bench. So, might drop flyes for a while in favour of these (and OHP)

01-03-25

Chin
+40 x 11, 7 +20 x 9

Inc Fly
20 x 14, 9 + 12 presses

Good Morning
110 x 10

Rev Nord
+10 x 10

OHP
50 x 8 + 7 push presses

Incline Curl
20 x 16 + 6

Bike x 10 mins, starting easy building to all out for last minute

Notes

https://sportrxiv.org/index.php/server/preprint/view/484

saw this study the other day and I am basically doing this exact routine, lol