Adarq.org

14-01-26

AM: Run -- 5.01k, 32:01

PM: RDL, Rev Nord, curls, laterals (1 set each)

Notes

Slept through my alarm in the AM (this happens so rarely!) but squeezed that in regardless. 

13-01-26

Run -
-- w/u
-- 3 x (1.4k @ 4:08, 0.6k @ 4:55)
-- c/d

Total - 9.5k, 47:17

45 degree back ext + leg ext + chest press + chest-supported rows

Note

Solid! I like these steady-effort-rest variations. Will try to progress this 0.1k more hard/0.1k less steady then speed up one or other of them.

10-01-26

Run -- 9.72k, 1:02:18

Lift -- chins, dips, curls, lateral raises

Notes

First hour+ run since the foot injury, and felt totally fine! If all is well, I'll aim for another oen tomorrow + lower-body lifting. Hype.

07-01-26

Run -- 5.57k, 41:45

Dips + chins

Notes

genuinely thought i was running like 6:30 pace but was apparently 1min/k slower than that. Think this was natural adjustment to amount of ice on the ground. Having got through the run unscathed, I took a pretty heavy fall walking to work. Was a full on pratfall on black ice, fell back, smacked hip, shouulder, elbow and back of head. Shrugged it off + didn't feel like I took much damage at the time, but this evening I'm a bit achy.

05-01-26

Run -- 7.67k, 49:09

Calf raises + RDLs + Rev Nord

03-01-26

Run --
- w/u 2k
- 2k moderate [4:57, 4:59]
- 1k easy
- 1k subT [4:34]
- c/d

Total -- 8.73k, 49:44

Lift --
Chins + Dips drop set

Notes

Decent. Keeping the 'workout' days pretty light until I'm more confident in foot. No need to rush anything. In the spirit of that, do my leg lifting tmrw, since I will try for a longer run if my foot is up fort it and don't want to go into that with wobbly legs

02-01-26

Run -- 6.19k, 39:37

Notes

my right ear was itchy at some point so i removed my earphone but the foam bud detached from the main body and stayed in my ear canal. this was at the 30 min mark or so, so went pretty directly home so that i could extract it, lmao. think it was because i was wearing a elasticated ear warmer/headband and that must have pushed the earphone in more than usual. woops.

31-12-25

Cardio -- jog to gym, 100 flights on stairmaster in zone 1/2 (~27 mins, 60 steps/min, 130s hr), jog home via a longer route

41:18 total, 136 avg hr

Notes

could have done this fully outside, but in spirit of keeping foot strong I kept it low impact. kind of pleasing to know i can just climb steps semi-indefinitely without notable fatigue

in spirit of LBSS's similar summary, here's my year-wide stats:

Total days active: 274
Total runs: 214, 176 hours, 1759 km
Total indoor workouts: 93, 83 hours (this will include treadmill walking, treadmill runs that i just logged as cardio, stairmaster, and some lifting that i tracked)

Spent like 2-3 months this year pretty injured but very happy with consistency both outside of and during those periods. Kind of disappointed that my improvement in running doesn't feel like it has scaled that much compared to the work i've put it, but hoping that will come when i can string together a few months of uninjured training -- given how little i've been doing last few weeks and how good i've been feeling when running lately, i am optimistic

lifting very much on the backburner, but i can still hit 10 reps of chins with +30kg, a few dips at that weight, calf raises are strong, and RDLs/rev nords both in range.

diet got a bit off track at back end of year -- was a bit bummed out by combination of weather, life stuff, and injuries, so not too surprised by that. aiming to move back from ~75kg to low 70s and just stay there. should come pretty naturally as i get back into better eating habits (i.e. less stress snacking -- my baseline diet is always good and veg heavy)

goals for next year: sub 19 5k, sub 90 half. both should be very doable. maybe get one arm chin back if i feel like lifting more? avoiding injuries and being smarter about sprinkling in non-running stuff -- ilike and can sustaint 6/7 days a week of working out, but not all of that needs to be running!