Adarq.org

just found out i got in off the wait list for a 40-mile trail race in june. i know i was talking about taking a month or so off to focus on weights but i'm honestly kinda tempted to just go for this one. 40 miles doesn't seem that far, especially if i'm just trying to finish and not worry about time (the cutoff is 12 hours, which i could cover at a literal walk). would mean ramping up mileage again after the half, obviously with some care. hmmmmmmm...

i have until friday to decide whether to register. should i do it?

to quote a wise man

you should do the race.

but more seriously, if this is an exciting race for you, i'd be inclined to do it. plenty of future opportunities to do more of a weights focus (esp later in the summer when running outside will be unpleasant)

23-04-25

Run --
w/u
4 x (5' on, 1' off) [4:40, 4:28, 4:37, 4:40]
c/d

9k total

Notes

DOMS finally hitting today. Like 8/10 quads, 7/10 glutes. Tough one.

21-04-25

Zercher Squat
110 x 2
90 x 6, 4

Chinup
+50 x 1

OAC Negative
+5 x 8s R, 10s L

OAC ISO @ 135 degrees
BW x 5s R, 8s L

OAC ISO @ 90 degrees
BW x 7s R, 9s L

Incline Bench
80 x 5
60 x 9, 6

Incline Curl
22.5 x 11, 9, 8

Lateral Raise
22.5 x 12+8+6+5

Wide Grip Pullup
+20 x 9 + BWx8

Bench Side Bend
+5 x 9, 8

Tricep Dips
BWx 8, 6

Ab Mat
+22.5 x 9 + BWx11

Notes

Incidentally saw an online PT I trust recommend Zercher squats as a great movement for precisely the hip issue I have with normal squats. Could go ATG with no pain whatsover (in the hip at leasts, forearms another story, lmao!). Forearms will adapt soon enough, I'm sure (may do some light zerchers on the other lift session just to get more exposure in).

Surprised that crushing the brachioradialis with 110kg didn't seem to impinge on subsequent chinning strength. I'm certain that I can do an OAC from 90 degrees both arms, but the bottom is just so hard for me. Same as it ever was. Will get there.

Running with fast friends this evening. Will see how that goes, will probs turn into an hour tempo run lol.

Evening

Run -- 12.08k, 1:02:36

Notes

Friend's usual easy pace is like 4:15, so we met halfway. Meant I was at 175 avg HR for over and hour. Tough but just about manageable.

18-04-25

Run -- 7.73k, 50:27

16-04-25

Run -- 9.63k, 1:00:28

Notes

6:16 pace, so like 15-30s faster than usual easy runs, but still 135 avg HR, nice nice nice. Despite that, legs do still feel pretty tired!

14-04-25

Lunge
120 x 1

OAC Negative
BW x 1, 1, 1 [took video of first rep on each arm, which was ~9s R and ~13s L, so decided to just stick with BW until that's closer to 20 on both]

Incline Bench
80 x 5 [hard, fatigued from Saturday dips I think]
70 x 6, 5

Incline Curl
22.5 x 10, 8, 6

Lateral Raise

22.5 x 12+7+5+4

Wide-grip Pullup
+20 x 7 + BW x 7

Tricep Dips
+10 x 7 + BWx4

Ab Mat
+30 x 11, 7

Notes

Legs exhausted today, so no run + a sort of deload on the lunges.

12-04-25

Tricep-focussed Dips
BW x 10, 8, 7

DB Preacher
12.5 x 11, 8, 7, 5

Side Bend
60 x 7, 6, 5

Wrist Wrench 3 x (3 x 7" on / 10" off) [essentially just alternating LRLRL with the extra 3s the approximation of how long it takes to swap around set up]

Run -- 4.53k, 31:11

Notes

Magness's recent video on the benefits of "non-specific lactate work" really making my "lift as a giant set then jog after because that's time efficient " training routine sound very planned and systematic.

11-04-25

Run
w/u
8 x (3' on, 1' off) [4:37, 4:27, 4:29, 4:32, 4:36, 4:34, 4:42, 4:35]
c/d

9.7k total, 58:37

Notes

Once again an oopsy on the penultimate rep. TBH probably just a matter of losing focus more than anything else. Felt good, low RPE session. Similar numbers/HR as last week.

Found this great site: intervals[dot]icu. Basically a free clone of Training Peaks. If you see this, LBSS, check it out.

I should do a Parkrun as some point to benchmark, but am lazy on weekends.