Adarq.org

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!

ended up running only once on the england trip. i got a migraine one day in london that i'd intended to run (with joe, we ended up getting breakfast instead), and then once we were out in dorset at my in-laws' place i got properly sick (haven't vomited that much since...2018, when i had giardia the first time?). it went around: nephew got it first; then my niece and sister-in-law; then me, my wife, and my father-in-law; then my brother-in-law. mother-in-law apparently has an iron stomach, despite being outwardly by far the least fit of the bunch. made for a kind of funny and disjointed christmas, but we still managed to have a good time with whatever crew was well enough on a given day!

back at it this week, which should be the start of my 16-week build to toledo. however, my wife and her best friend separately started planning a baby shower for the weekend of that race, so there may be some adjustments. hopefully they can shift the event forward a week or something. but this is likely to be our only baby shower, so if it comes down to it i'll prob see if i can offload the bib and find a race for the weekend after.

oh, yeah, forgot i hadn't posted that on here yet: my wife is pregnant! wheeee, gonna be a dad!

mazal tov!

28-12-25

Run - 40:33, 7.3k
Stairmaster x 20 mins
Ellipptical x 10 mins

+ calf raises

23-12-25

Cardio x 50 mins (oh which 20 mins zone 3/4 -- did 105 flights on stairmaster in those 20 mins)

+ full body lift

25-12-25

Run -- 9.34k, 48:00 [2k warmup, 2k @ 4:40, 1k easy, 1k @ 3:57, 1k easy, 1k @ 4:24, cooldown]

Calves + Dips + Chins after, up to +30kg for the OL calves now

felt great! that 1k rep was very controlled feeling, too, as was the 4:24. Guess all the very hard stairmaster means i will have hopefully kept a decent amount of top end fitness. done just enough to maintain.

Foot felt 95% on the run, and soreness much lower than usual on the calf raises. getting back to it!