Adarq.org

08-03-25

Run - 12.04, 1:07:22

Notes

Got up to 16 degrees on this run. Might need to start bringing water on my runs since I started feeling a little dehydrated in the last 15 mins. Usually drink like a litre of water (smoothy + coffee + a big glass of water) or more before running, but maybe I need to update that if runs are going to extend and weather is going to warm.

37.7km for the week, the most I've run since 2018. And not pain in knees, hip or achilles. We might be back, boys.

05-03-25

Run: 3 x 1.07km on / .6km off [4:35, 4:30, 4:40], total 6.3km/33:54

Notes


My old watch from 2017 is barely functional and I haven't bothered to buy a new one (I've been enjoying listening to stuf while running so have my phone with me and don't want to lump for th expensive sort of watch that has music functinality, etc). Anyway, means workouts are a bit annoying and approximate,  but I'm reasonablyconfident in the distances since there were some pretty well-trodden Strava segments on the route.

ETA

I have had literally 0 hip pain in recent months with running. In recent years, I'd get it if either (a) I ran more than like 6 or 7 or (b) I ran a hard efforts. I have been doing both recently with no ill effect. I am 100% attributing this to reverse lunges. Thank you Alec Blenis.

03-03-25

Run - 9k, 54 mins

Notes

Felt good. First sunny run in ages, and first one in double digit temperatures in even longer.

27-02-25

Run - 9.3k, 49:15 mins

Notes

Feel like I'm hitting a step-change in fitness suddenly. Pretty much sub-9 minute mile pace here at an easy effort for a longer than usual run. Maybe time to do a timed 5k at some point in the medium term.

* gym during the weekend vacation in tahoe. the bathroom has a cryo bath next to the sauna/steam room. tried dipping into the 40F water bath and completely changed my mind about trying it out. this is not going to help me recover better. il be more stressed out submerging myself in this freezing water bath. don't know why people try to do these cold water baths in the morning for gains. i believe recovery is better when you are less stressed out. a long hot shower in the morning is a lot more relaxing and beneficial than an adrenalin pumping ice water bath.

Yeah, last time I looked at the research, there is basically no evidence that ice baths help recovery (and, iirc, they can actively hurt muscle gain). I think there is maybe some evidence for acute recovery in over-training like situtations (think soccer player playing 3 games a week). Think they're basically popularised due to (1) people think "hard" things must necessarily be good because htey are hard and (2) liars like andrew huberman

23-02-25

OHP
65 x 1
55 x 5 + 3 push presses

Inc Curl
20 x 16, 12

Lat Prayer
42.5 x  11, 8, 6

Inc Fly
20 x 11, 7 + 10 presses

Lateral
20 x 12, 10

GM
110 x 10, 8

Rev Nord
+10 x 7, 6

Bike x 20 mins

Notes

Similar ROM reset with Rev Nords here.

it is from trump 2.0, plus co-president elon, who decided in his infinitely arrogant stupidity to try to destroy my industry. miraculously, i did keep my job (for now). back home from my trip and first day back at work today, seems like everything is pretty much in chaos.

i'd legit been on tenterhooks re your situation, so i'm glad to hear you've kept your job, even if everything else around it is borked

16-02-25

Run - 8.73km, 50:35

Notes

Literally conducted a 10 min phone call during this run without changing pace or feeling out of breath, so I'm pretty sure I am passing the talk test