Adarq.org

25-04-26

AM:

Run
- w/u
- 16k @ 97% HM [4:15 average]
- c/d

21.19k, 1:38:14

PM:

Lift
RDL, Calves, Rev Nord, some KB stuff, chins, dips, curls, laterals
foam rolling (!!)

Notes

Well well well. That felt _great_. Didn't even touch 170 HR until KM 12, and only average 170 for 2 KM (final 2 were both 169) and max HR was 174 (and I'm fairly certain at this point that LTHR is 175-177, based on 5k, 10k, and HM data). Set a 10 mile PB (1:08:36, vs 1;08:45 that I ran in the half 6 months ago), and RPE was very moderate -- maybe lower than last Saturday's big workout!? Avg temp was 16 C during this run, too, so warmest run I've dealt with. All signs are looking positive!

Took 70g carbs during this run (40g via gel, 30g via my water).

Read a useful John Davis article last night (https://runningwritings.com/2025/07/sub-70-half-marathon-training.html), so took inspiration from there for this workout. I guess next Saturday I'll do something like the "5 × (3 km at 100% HMP, 1 km at 85–90% HMP)" workout that he describes, though maybe not quite as intense as that. Will see how I feel.

Tomorrow's run probably won't be a full LR, though we'll see how the legs feel.

ETA: left calf felt pretty stiff so managed to motivate self to get up and do some lifting. decided even to foam roll a bit. felt a lot better after! and tbh wasn't feeling that bad before -- agai, much better than I felt after last week's workout

23-04-26

Run
- w/u
- 5 x 6' (1') [4:09 average]
- c/d

11.64k, 56:44

Notes

so-so workout, but knee feeling basically fine today at least

21-04-26

Run
- w/u
- 3 x 11' (1'30") [4'14" average]
- c/d

12.04k, 58:19

Lift
Curls, Lateral Raises, a few sets of pogo hops

Notes

Bit of left knee and right heel pain. Didn't feel either in the run, just when walking about later in the day. Hopefully transient.

Well that's like 2/3 seconds/km than I've done this workout before, and this was after the biggest weekend I've had + it's 11' reps instead of 10' and and avg HR during reps was 157 (normally mid 160s). RPE felt as normal, and HR is pretty variable (and I don't trust the Coros optical arm strap as much as the not-yet-broken chest strap), but still, those seem like good signs! Esp given recovery state.

19-04-26

AM
Run -- 17.64k, 1:41:29

PM
Chins, Dips, RDLs, OL Calfs, Rev Nord, Curls, Laterals

Notes

Thought I'd be feeling bad after yesterday since legs felt pretty worn out, but nope, instead this was the best long run I've ever had. 5:45 avg pace, 129 avg hr.

will try to do some lifting this afternoon

eta: got the lifting in -- feels so much better doing it separated out

17-04-26

Run -- 7.75k, 49:33

Notes

Meant for this to be more of a 65 minute run but I tripped on a gravel path and was bleeding pretty profusely from two fingers on my right hand. Luckily was near a public bathroom so got my hand cleaned up quickly, but was still bleeding so just took the direct route home at the point. Nothing too bad, though lost a fair bit of skin on my right pinky's knuckle, and a few grazed on elbow and knees. Left knee feels a little bruised but I think just external and should be good for tomorrow.

Plan is ~80 mins, with ~60 @ ~4:30-4:40 if think feel good tomorrow.

This Sunday is 4 weeks out, so time to stack the last big batch of training.

15-04-26

Run -- 8.84k, 54:17

Notes

Kind of had a bit of troubled getting good breaths at points in this run. Was 'warm' (14 C) and humid (85%) but idk. Wasn't an effort thing, HR was 120s at the time.

Haven't felt anything in hip since late last week. Think the trigger was including pistol squats. Can't really reliably do squat patterns these days (or for a few years, really!). Think it's all related. Probably some kind of FAI thing. I get like a weird hip click if I do a deep leg press, or go deep on a BSS, etc. Able to work around it with nordics and lunge variations, but a bit annoying.

Wonder if I should include some plyos. Just CBA to schedule and do them properly.

yesterday

- run 1:12:22, 13.48 km
legs a bit tired, unsurprisingly. right calf was tight when i woke up but i stretched it out for a minute and felt fine after that.

wrote to john davis with my question about pacing/target time and he suggested sticking with 4:23 as my target pace, or 3:05. if i find myself running 4:20-21 and feeling good, that'll be a pleasant surprise, but i shouldn't force it. mentality should be "anything from 4:20-4:26 is okay," following what i was running the last workout. and then go all out the final 5-10k. so that is what i'll do, pending race day conditions.

<a href="http://www.youtube.com/watch?v=ta9NlxdLla4" target="_blank">http://www.youtube.com/watch?v=ta9NlxdLla4</a>

Did you see that he did an interview with Alec Blenis? Watched it last night and it's pretty cool. Thinking I might introduce some of the 'long fast-ish continuous runs' for my Saturday workouts. I did a lot of them back in 2017 and results were good then, and of course Nate Jenkins is a big advocate.

12-04-26

Run -- 10.14k, 1:03:45

Notes

average hr 119 for this, like 8-10 lower than normal? curious! legs obviously felt pretty heavy, but decent run that aside.

i meant what's the race called, what race is it. sorry for ambiguous wording lol.

ah, lol, Hackney Half Marathon!