Adarq.org

15-02-26

Run -- 9.02k, 54:45

Lift -- full body mix of gym machines

Notes

Outside today. Got a taste of the LBSS experience, as its 80F and 80% humidity here. Didn't feel as awful as expected, but legs a bit tired from two days of session-y type running in a row. Bit behind target for the week but feel like I'm ahead of expected fitness and adaptation, so not concerned.

13-02-26

Run --
- w/u
- 4 x (6' on / 2' off) [13.8 km/h on, 9.0 km/h off)
- c/d

-- 10.1k, 52:00 total

Lift -- Pulldowns, Machine Chest Press, Calf Raise, Cable Laterals

Notes

In SGP so lost track of whether I should have done the Thursday workout or Friday easy and auto-piloted into this. Not 100% sure how I'll distributed days while here, will just see how recovery feels.

On treadmill, felt pretty well callibrated. Didn't bother bringing watch or HR strap, so really going by feel and RR (which topped at 31 in final rep, so that's all good).

10-02-26

Run
- w/u
- 3 x (9' on / 2' off) [4:27, 4:17, 4:22]
- c/d

10.54k, 54:59

Chins, Dips, OL Calf Raises

Notes

Solid. HR only briefly touched 170, so this was very controlled. Think this is the best this workout has felt, and as far as I can tell equal fastest, so that's awesome.

08-02-26

Run -- 12.34k, 1:13:46, Avg HR 126

Notes

Nice! 64k week, less time on feet than planned but easy pace was crisper than expected so slightly exceeded target load. Feeling good in my body. I.e. feel like I'm back in the flow where this is a normal/light week rather than a sudden jump in volume. Aim is to keep that feeling as long as possible, I think.

06-02-26

Run -- 6.74k, 42:06

Notes

runs been shorter than planned, but also looks like i got the load/min calc for easy runs wrong so actually on pace for target load for the week, so all good

04-02-26

Run -- 7.13k, 44:37

Lift -- chins, dips

Notes

Felt pretty good!

02-02-26

Run -- 7.4k, 51:44

Notes

plodplodplod

really interested to see how NSM works for you!

yeah, looking forward to it. I basically did it before but with less sensible load progression. While i'm not 100% sold on the 'this is the only kind of workout you need' aspect, I think the real point is 'don't burn yourself out, do some form of sensible load tracking, because that allows sensible load progression' which I 100% buy, and which aligns with how I organised my lifting when that was a focus. cba to think about periodisation, tapering, deloads etc, just find something that let's you progression and lock in to that.

This is the plan I made, look how simple!

31-01-26

-- Run
- w/u
- 8 x (3' on / 1' off)
- c/d

9.88k, 52:17 total.

-- Lift
RDL, Reverse Nordic, Lunge, OL Calfs, Dips, Chins

Notes

4:16 pace average for the reps, Average HR in the mid 160s, peaking in the low 170s. RPE of final rep like 3/4. Looks like I've retained a decent level of fitness there.

Read James Copeland's book on his training/Norwegian Singles Method and realised today is exactly 15 weeks out from the next half marathon I signed up for. My peak CTL that I've reached is 47, and my CTL going into my last/first half was 43.

Given this, my goal is to ramp up pretty conservatively and aim to hit 52 CTL in the week before Hackney. I'm at 37/38 atm, so that's a ramp rate of 1 per week, and just involves increasing weekly load 5 per week, peaking at around 400.

Means starting at ~320 mins easy + 72 mins SubT, increasing those each by ~3-5 and ~1-3 min per week, peaking at 370/96.

Excited! Not really ever done a proper running training plan before, and think that sitting out and working through this and how to build at a sensible rate was a good exercise. Hoping this will keep me pretty fresh -- weeks 1 through 9 of this look pretty easy to me, tbh. Which is good! Think in the past I went aggressive with load building, jumping from 320 -> 350 -> 380 rather than building more gradually.