Adarq.org

11-04-26

10k race -- 40:05 chip time

Notes

bummer not to go sub 40, but not too bad in light of how crappy i felt this week. definitely like 0 pop (can see from easy run/warm up paces being pretty sluggish this week). still, decent benchmark, vdot equivalent here is like 1:28:30. Back to proper training, try and stay feeling good, couple big weeks/big sessions, and a proper taper.

08-04-26

Run -- 5.83k, 36:36

Notes

classic 'i'm tapering and feel like crap' vibe. also hip still feels a bit jank  god if this 2017 injury returns i'll be so bummed out

06-04-26

Run -- 8.79k, 52:50

Notes

Faintest hints of some right hip weirdness in the last k + after I got home. So yeah, shall definitely taper/rest a bit this week. Not pain, just kind of a weird feeling.

Something like
Tues: 3 x 8' @ MP (so a bit slower than usual)
Wed: 40-45'
Thur: 6 x 3' (first few @ HM, last couple @ 10k)
Fri: 30'

but will play it by ear at little, of course

04-04-26

Run
- w/u
- 8 x (1k on / 1' off) [4:00 avg]
- c/d

13.98k, 1:11:07

Lift
same full body mix as last week

Notes

solid session. First rep was 4:11, just didn't really lock into it properly, then the rest were all solid. 4 reps at sub 4:00 pace, rest 4:01 or 4:02. Felt comfy. Not going to bother tapering for this 10k next week, beyond maybe dropping 1 rep on thurs and 10 mins on fri.

eta: plan for tmrw is 18k. which puts me just over 80km for the first time 

eta2: looked at the sirpoc book for his 10k race guidance. maybe i will taper (basically same as I outlined above, but dropping another rep and at an easier effort + shorter on friday). Also says his 10k pace is usually 0.95-0.97% his 1k rep pace. So, uh, 4:01 -> has me somewhere 3:49-3:54 (i.e. 38:10-39:00 flat). I'd be pretty thrilled with that. guess the plan will be to go out at 3:59 and adjust as things proceed. exciting.

02-04-26

Run
- w/u
- 5 x (6' on / 1' off) [4:05 avg]
- c/d

11.19, 55:51 total

OL Calf ISOs, like 2 x 5s each side

Notes

Nice nice nice. That pace was with 3 reps in the 'hard direction' on my usual loop here, too.

Treated myself to trying out the Vaporflys for this. They seem preetty helpful, based on how this felt, haha. Interestingly, cadence ~2-3 strides/min higher than usual. Would have thought they'd manifest as longer rather than more strides. Could also just be random or measurement error.

Sirpoc's guidance has the 6' reps workout as being pretty reflective of half marathon pace....well that'd be pretty exciting if so. Still plenty of time, and as I continue to feel fresh and good I'm hoping I'll be able to push the volume a bit over the next few weeks. Esp since I can probs chill a _little_ at work given I'm in my notice period now, haha.

i rediscovered/remembered ross enamait the other day. saw an article by john davis about strength training for running and that basically recommends circuit training, and it brought rossboxing right to mind. his blog is still up, so i was looking through the archives. got me itching to find a truck tire and buy a sledgehammer, lol.

this is one place where i disagree with most of what running people recommend re training. i jsut don't get any of the common arguments for circuit training as the main modality for strength. feel like if you're lifting for running purposes, your goals are (a) do a thing that helps the most with running and (b) accumulate the least fatigue. circuits seem bad on both counts! less rest, more metabolic, less strength focused, etc., all seem bad. i feel like the only lifting that makes sense is lower volume, high intensity power and/or strength work. like 2 sets (per week!) of 2-4 reps across relevant things

29-03-26

Run -- 17.13k, 1:42:30

Notes

74.2k, second longest weird ever. Biggest streak of 4 weeks (69.6, 69.7, 72.3, 74.2) that I've had. Last time I hit 75, I had only run 35, 50, and 63k the preceding weeks (with the half being in 50k week), and that's when my foot started really getting in the way of stuff. Think I've managed int a lot more sensibly this time around, so hoping we can keep building. In the spirit of that, made sure this run was < 10% longer than last week's long run (https://bjsm.bmj.com/content/59/17/1203).

48 fitness, but -10 form again (last week was -11) so will see how this coming week goes recovery wise. Made sure to bring carbs in my drink for the long run today, so hopefully that helps with recovery.

Third longest run (behind the half and a long run with SubT in it that I did last May), and longest 'easy' run by distance, tied-second-longest by time on feet (literally to the second, lmao, crazy coincidence). Next week should probably be PR for both (I.e > 1:47 and 17.61k). Exciting.