Adarq.org

20-06-26

Run -- 11.24k, 1:09:46
Cycle -- 22:11 132 HR

Notes

Calves still very sore so no real intensity today. Spent 50 mins of the run going back and forth over the biggest hills in my area, a bridge that's ~400m and 5% grade one side, 4% the other, and it leads right into a smaller bridge/hill, about 200m, 2% grade one side 4% the other. Kept it pretty easy but ran late morning and allowed myself to push a little more as I progressed through the run. Kind of fun and rhythmic, will try to do this more often.

Cycle just to top up and get some more head (no fan, it's in a hot part of my flat).

no lifting, just want to recover and chill; felt really good after this workout despite the heat and length etc. easy volume feels good

18-06-26

Run - 5 x 6' (1') [4:17]

Lift - OAC neg, chins, dips, OL calves

Notes

did a bw max out set on chins for first time in a long while, hit 20 reps. was at end of w/o so wonder what i could hit fresh.

16-06-26

AM
Run
- w/u
- 3 x 10' (1') [4:18 avg]
- c/d (with 3 x 20s strides)
Total, 11.57k, 58:56

1 x OAC neg each arm

PM
Cycle - 30 mins, 130 avg HR
Lift - OAC neg, chins, dips, curls, laterals

Notes

best session since the half by a good margin. this was roughly the pace i was hitting pre-half (and then typically in plated shoes, these in unplated 'super trainers'). bit of lower leg complaints, though. think i will try to be more conservative in combined volume of strides + calf work, especially midweek. strides on day, calf work the other, then both on saturday, build up over time.

had a bunch of unexpected free time so a nice little double. Cycle was at usual easy settings, and same cadence etc, but decided to do it without fan. So first half was ~123-5ish avg HR then once I got hot the back half was close ~135 for 10 mins and then ~140 for last 5 mins. Same effort! breathing rate also unchanged. pretty cool. probably would benefit from doing a bit more heat stuff, since it's like pretty clearly a way to directly improve vo2 max via blood volume/red blood cells. bit miserable though.

reread bits of john davis's book. pretty convincing on the 4 determinants of endurance performance. that's part of why i'm trying to be consistent with calf/stride work, as an easy thing to do for running economy. kind of convinced i should do a bit more vo2 max work. just under 14 weeks out from the next half. so maybe a vo2 block is on the cards, if my tendons are willing to do that. i say a vo2 block since i convert from 5k to half pretty well (both races I was within 30-60s of what vdot says)...

eta: rip, didn't get a spot in the berlin half, trying out lottery for another london one that people like around the same time

good question. mid to upper 160s for the marathon and upper 160s to mid 170s for the half. watch tells me threshold HR is 155, and that subjectively feels like a point at which running gets more costly. but then again, i went back and re-read davis's articles about LT1 and LT2 and he points out that HR% estimates are incredibly imprecise (or rather, that they vary so much from runner to runner that they're hard to use well). he suggests setting LT2 at 90% of 5k pace and working around that, which would be 4:12 based on my recent 19:07. that's quite a bit slower than estimates on lactrace (4:05-4:07) or coros (4:06). so perhaps i'll just stick with the lactrace paces, heat-adjusted, and not worry so much about HR.

If LT2/threshold is meant to be roughly what you can sustain for an hour, then your threshold HR has to be higher than your average in the half, right? (pace adrenaline/race day modulations). But yeah setting based on races and relying on pace is what Copeland recommends too (iirc the 3/6/10 min reps are roughly at 60/90/150 minute pace, which you can roughly calculate from here: https://www.finalsurge.com/tinman-calculator)

- SubT 10 x 3 min
-- warm up
-- intervals in 4:11-16, except 7 (4:35) and 8 (4:20), w/ 60s walking rest
-- cool down
took a longer break, about an extra minute, after rep 5 because i noticed HR had peaked above 160. average HR for the reps was in the 140s-150s, which is good, but i found it a bit hard to regulate the top end because (1) T+DI is 140 and (2) the track was closed so i did big loops around the schools and that isn't even close to flat. obviously, slowed down quite a lot on those two reps. still figuring things out.

what was your hr avg during the back halves of your recent half and marathon?

12-06-26

Run -- 9.21k, 58:34

Notes

super windy again

10-06-26

Run -- 7.15k, 43:24
Cycle -- 17:28, 125 avg HR

Notes

0 pain, hype! and fastest easy run pace since the half, and no random twinges during the day. didn't expect that since yesterday was pretty much almost a full SubT workout + I did calves etc. Still did a split run/cycle just to keep it slow and steady on the return to 100% running, but feeling pretty hyped.