Adarq.org

8 January

~5K slow run warmup
1 Mile time trial ( 7:35 , 1K split 4:40 )
~5K slow run cool down

Total 11K @ 1:15:05

Weather is whack, not happy with frequency/volume lately. Also it will be raining all weekend so now i am targeting Monday for my virtual race.
Today i was kinda disappointed , i wanted a PR in both 1K and mile but i failed both. I should have known, you don't run 5K as a mile PR warmup. Also you don't do PR attempts with a head wind of 20-30kph ( 13-18 mph ).
Workout was good though, exactly what i wanted to do, long slow impact with a short max burst.
Alright, race mode on, 5K PR going down in 70 hours.

Damn it, so close!
Still, maybe the vaccine will help you fight it? Although the antibodies take a couple of weeks to develop but who knows, every day some do develop, every new one helps.
Hope you pass it easy!!!

Yes, that was exactly my intuitive approach. But then i said , why force 2 time trials in 10 days? Actually less than 10 since i need 4-5 of them to get ready for the first attempt.
Not decided yet. Weather has gone crazy lately too, yesterday it was storms and hail all day, today it is a spring-like sunny warm day. It will get too cold next week, gotta aim at the weekend.
FWIW, i have time-trialed 2 times, i did PR both but there was no special peak plan there, only psyched up. Actually the 1st one was the opposite of peaking, it was 2 days after a 4K race and i had lifted (including squats ) the between day too. lol, horrible. The other time I just did an easy shortened run 2 days before , not even a slow one, not even 2 off days.
Thanks!!!

Signed up for a 5K virtual race 

It is not a fixed date/time event, i have as many attempts as i want until 15 January. A tracker screenshot is enough.
Any peaking ideas?
I plan to keep my weekly programm which is 3 runs, 1 easy 10k/1h , 1 slow 15k/1:40h and one intense. I will reduce pace in the first two by 30 seconds, make sure the intense has 2 full rest days prior, make the intense one 5K time trial. That gives me 2 attempts.

28 December

"VO2 max" workout

1K warmup
SPRINT 6x800m / 2-3 minutes slow walking recovery
2K cool down

Total 9K @ 59:30

Most sprints timed around 3:40 ( 4:35 pace ). Fastest one was 3:30 ( 4:22 pace ), just 5 seconds slower than PR, despite ir being the 6th! Slowest 3:50 ( 4:48 pace ).
All of them were buffered. Very nice! .

23 December

C1a : STIFF LEG DEADLIFT : 25kg @ 10 ( slow tempo )
C1b : OVERHEAD PRESS: 25kg @ 15 / UPRIGHT ROWS : 25kg @ 12 ( better form/ROM )
C1c : BICEP CURLS : 25g @ 10
C1d : CHAIR TRICEP DIPS x 15
C1 info : 8 rounds

21 December

ATG PAUSED SQUAT:
BW @ 15
25kg @ 6x10 , tempo 3:2:1.

SS1a : PUSHUPS : 5x18, 2x15 ( + 3 reps for 4th and 5th set )
SS1b : BENT OVER ROWS : 25 kg @ 5x18, 2x15 ( + 3 reps for 4th and 5th set )
SS1 info : 7 rounds

Feeling strong.

Thanks for the tip. I did notice a big change yesterday around 13.5K. Suddenly muscles started hurting and overall body became too stiff, un-elastic, i had to put some effort to move things, not much but still. I would say those last 1500m were more taxing than the whole previous 13500. Still easy though. I imagine it gets worse and worse after that point? I supposed i run out of glycogen and/or electrolytes since i wasn't prepared at all, just had lunch and 3-4 hours later i went for it.

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18 December

C1a : STIFF LEG DEADLIFT : 25kg @ 10 ( -5 reps per set ) , ( slower tempo )
C1b : OVERHEAD PRESS: 25kg @ 15  ( better form/ROM ) / UPRIGHT ROWS : 25kg @ 12 ( better form/ROM )
C1c : BICEP CURLS : 25g @ 10 ( better form/ROM )
C1d : CHAIR TRICEP DIPS x 15
C1 info : 8 rounds

Did the same adjustment i did with squats, now with deadlifts. The 15-repper was only adding hands and cardiovascular fatigue. Fewer reps in slow tempo work legs better and leave arms fresher for the other exercises. Difference at form/ROM/control was evident right away!