Adarq.org

20-10-25

Run -- 5.73k, 40:50 [119 HR]

Notes

lol, not as recovered as i was expecting. calves/adductors still pretty sore, we'll see how tmrw goes.

18-10-25

Half marathon -- 1:30:33 [chip and watch agree, which is fun]

Notes

Perfect conditions (12-14C, not humid, overcast). Felt decent going in. Was fun! Didn't hate it as much during it as I anticipated, lol.

Negative split: 45:28 -> 45:05 is a nice sign. Wasn't sure how I'd hold up in back half having not run the distance before, but I guess I have a lot of runs >90 mins on feet. Other than the Parkrun last week, not sure I had a single workout where I ran <4:20 for more than a k? Ks 10-15 look like where I let it drift a little. HR notable lower there (~175 rest of time, 172 in there) and I was at 4:20 pace in that chunk. Don't feel bad about that in retrospect, since it's hard to know how much juice you can really have left without having done it before. Gives me confidence that I am actually in sub 90 shape though. Especially if I replace my Zoom Fly 6s with Alphafly or Puma Fast-Rs or whatever.

Anyway fun and I don't think I got injured. Going up stairs is a lot easier than donw.

oh also Nick Bester paced the group I was in for like 5k, lol, may end up on his youtube i guess

14-10-25

Run -- 6.95k, 41:36, with 2 x 1k @ half marathon-ish effort [4:18, 4:13]

15-10-25

Run -- 5.21k, 33:18

Notes

Mid 4:10s pace felt comfortable enough on Tuesday when I was still carrying a fair amount of fatigue -- that was an unusually big weekend for me. Tomorrow total rest (well I'll probably still get like 10-15k steps because I walk a lot), Friday ~30 mins including strides. Then Saturday aiming for sub 90. Dropping fibre way down next few days and will go big on carbs on Friday I guess. Unsure if that is likely to make a difference but it'll be fun at least. No lifting this week either (well, maybe on Sunday if I'm feeling good  )

agreed that if your body feels good you should follow through with the race. most of the faster guys in my running group are racing all the time, even throughout the summer, and it seems the training stimulus from non-tapered races is hard or even impossible to replicate in training. as long as you're not always trying or expecting to PR. i intend to race more frequently once i get past the JFK.

yeah totally makes sense. i'm going to try to keep with monthly parkrun for that reason, jsut to get some faster/harder stimulus. if i was less than enthusiastic about this race, it's because it's on a boring course and i'd been feeling injured.

12-10-25

Run -- 16.26, 1:43:22, 127 Avg HR

Lift --
1A Chins x 3
1B Dips x 3
OL Calf Raise x 3
RDL x 1
Rev Nord x 2
Fly 3 x drop
Lateral Raise x 1

Notes

Got some Chinese running shoes on a mega sale from Ali Express for <£30. I like them _way more_ than my Vomeros/Cliftons. Might never go back to western shoes if I can keep getting this sort of quality

Did last km at half-marathon-ish effort, ended up at 4:22 pace. Not bad given (a) in trainers rather than fancy foam/lightweight shoes and (b) doing it at the end of a long run the day after a 5k + decent volume.

10-10-25

Run -- 9.12k, 1:01:21

Lift --
1A Weighted Pullup x 3 sets
1B Weighted Dip x 3 sets
2A Lateral Raise x 2 sets
2B Incline Curl x 2 sets

07-10-25

Run --
w/u
4 x [7:30 @ 4:20, 1:00 off]
c/d

Lift --
Wide-Grip Cable Row x 2 sets
Pushdown x 2 sets
Pec-Dec x 2 sets

05-10-25

Run -- 16.14k, 1:46:48 [134 Avg HR]

Lift --

1A Weighted Chin 3 sets
1B Weighted Dip 3 sets
2A Incline Curl 2 sets
2B Lateral Raise 2 sets

Notes

  for time on feet, longest ever run in terms of time, 4th by distance.

Got a reminder email that I'm signed up for a half on the 18th. Not certain that I'll do it. It's not an interesting course (just laps of a very flat park in London) and entry was cheap, so my sunk costs are minimal. If I'm feeling injury free and like I could go sub-90, I'll give it a go. To that end, may try this coming Saturday to do a more honest effort 5k/Parkrun, to gauge fitness.

Some mild stiffeness on waking up and a little mid about 30 mins into the run, but went away within about a minute so feeling decent there.

02-10-25

Cardio --
w/u
3 x (6' @ 4:24 / 1' off) [157/162/163 Avg, 167/170/172 max]
2' off
12' hard incline walk [163 Avg, 171 max]
c/d

Lift --
Calf Raise 2 x drop
Leg press 2 x drop
Machine Press 2 x drop
Lat Prayer 3 x drop
Pushdown 2 x drop
Machine curl 3 x drop

Notes

Going to try to keep the intervals slightly on the easier end, i.e. more time at the mid 160s rather than crossing over into 170s. Looking over data on intervals.icu, think I progressed better/felt less tired when I was doing that, and injuries picked up as I let it drift harder.