Adarq.org

18-04-26

Run
- w/u
- 11k tempo [4:37 avg pace, 157 HR]
- 3k ~SubT [4:23, 4:12, 4:11]
- c/d

17.47k, 1:24:49 total

Notes

Didn't particularly intend for those last 3k to be faster, but the first of them happened without effort, so I, perhaps unwisely, decided to push just a little for the remaining 2k (HR still stayed sub 170 for those reps, which I'm pretty happy with for that combination of temperature/fatigue/pace!)

Thankfully knee bruising from yesterday no impediment here.

Will see how I feel tomorrow -- 97 load per intervals, which is the biggest session I've done other than the half and a random hard long run from last May (in which I averaged a higher HR, but ran the same distance in an extra 18 minutes. Fitness!)

16-04-26

Run
- w/u
- 5 x (6'12" on / 1' off) [4:04 average]
- c/d

11.89k, 57:28

Notes

nice. had a caffeinated gel before this one. for weekday runs, i get up, drink water, visit toilet, and them am out the door. haven't felt like either prepping a drinks bottle or then carrying one with me on runs, but decided to try out fueling a bit before sessions. seems helpful. though given it's getting a bit warm, at least warm enough that i am now actually sweating during a run, i may have my hand forced and return to taking water

14-04-26

Run
- w/u
- 3 x (10' on / 2' off) [4:26 average]
- c/d

11.02k, 55:45

Lift - OL Calf, Reverse Nordic, Curls, Laterals

Notes

Did the OL Calfs from the floor instead of off a ledge. +52.5kg still fairly light there (can get about 6-8 reps). Need to wear my weighted vest + dip belt + hold a weight for off the floor to be heavy enough, I guess.

Solid workout, kept it to ~MP. Still feeling a bit of muscle fatigue, but HR etc were good (high 150s average, and I did rest as jogs instead of walks, so not as much of a recovery there).

13-04-26

Run -- 3.26k, 19:52

Lift -- chins, dips

Notes

Legs still pretty heavy, and slept through my alarm, so just kept it super short. Will see what's there for workout tomorrow. Per the NSM book, 3x10' but at marathon pace (~4:20-25) rather than the usual is the prescription for the reverse taper, then normal from Wednesday on. Seems plausible to me!

Wondering whether to tone back workout paces given how the race went? I don't typically feel under-recovered, RPE is on point, etc, HR is in line with expectations. So still kind of willing to chalk up the 10k to 'kind of a down variance race day' and keep on keeping on.

cool, looks like a big race!

yeah, it's huge/super popular! route seems pretty nice, cool that it's pretty much my 'local' race.

sucks to be so close to a benchmark like that and miss it but i think it's good that you went through with the race anyway. at least for myself, i'm inexperienced enough that i feel like any race is worthwhile just for the learning, let alone the training stimulus. we're in a fairly similar place, so prob true for you as well. what is your target HM?

for sure! still feel like i need a lot more reps to learn where the line is/what can be sustained for that second half. per watch, pacing was pretty good, with ks 8/9 a little slow and bad feeling, then a fast close (though it's a bit hard to interpret since watch had race at 10.13k).

for the half, <1:30 is the 'i didn't waste my time' target, 1:28 the 'fairly happy with progress' target, and 1:25:xx the 'hell yeah' target. depends a bit on weather and such, though, since mid-may could easily be in the 20s in which case i've got no idea what's a good pace.

10-04-26

Run -- 4.87k, 31:40

Notes

Migraine yesterday and a little bit into today. Let's see how I feel tomorrow, might bail on the race.

07-04-26

Run
- w/u
- 3 x (8' on / 2' off) [4:40 pace]
- c/d

8.45k, 46:57

Lift -- curls, tricep extensions, lateral raises

Notes

Felt a little bit of hip again. Still no pain but a bit of weirdness. Think just combo of pushing the long run + more sitting than usual over last few days. Have tended to notice that it comes when the long run gets too long (I _think_).

Calves tired, so kept it even easier than planned. Pretty cool to me to be running 4:40 pace at ~150 HR.