Adarq.org

11-07-26

Cardio - 70 mins, did 100 flights on stairmaster in 17:54 (avg hr 167, peak 182, felt just about subt really think the climb as much due to heat as anything) + a good amount of walk/run intervals (best these have felt!)

Lift - OAC neg (+4kg on both arms here with good control now), dips, chins, laterals, bulgarians, romanians, reverse nordics, calves, rehab work

Notes

pretty good! get so sweaty and hot doing extended harder cardio at the gym, oof. so interesting how that impacts hr. took a lot of walking before i got back under 100, even after finishing the cardio portion with like 20 mins of easy easy stuff

i remember his forums fondly. i posted a video of myself doing a sprint start in there one time, looking for feedback, and one of the frequent posters replied, and i quote, "sloooowwwww" lmao. CF forums and lyle mcdonald's monkey island were the best, back in the day. those two guys were both very knowledgeable assholes. wonder what lyle is up to these days.

lol. none of these will ever match the letsrun cesspit at least. one of the last vestiges of the best/worst of the old-school internet.

lyle still very active posting angry rants on youtube or instagram. ends up in my feed now and then despite my best efforts to keep that postitive

Remember that fasting helps preserve muscle during weight loss

this isn't true

08-07-26

cardio x 80 mins, 118 avg

Notes

mix of outdoor run walk, elliptical, rowing, stairmaster, treadmill walking, ski-erg. reminding myself how all those gym options feel, etc. stairmaster > treadmill > ski-erg > rowing >>>>>>> elliptical in terms of 'fun'

07-07-26

Run/walk -- 29:39, ~2:1 ratio, felt okay
Incline Treadmill -- 11' easy, 10' @ 5.5/15% (146 hr, but ~29/30 RR)
Stairmaster -- ~30 mins, was like 8' + 4 x 3' of hard work, with arbitrary rest in between (hr in the 160s/170s)
run/walk home
Lift -- OAC neg, chins, dips, calves+rehab

Notes

cannot bear the idea of cycling into the void, so rejoined gym to have more options with cardio equipment. so much easier (for me) to get into a rhythm with treadmill walking or stairmaster. fitness is clearly a lot stronger compared to last batch of stairs/walking, which is nice, and i haven't even started getting the specific adaptations yet. (noting i did the 60 steps/min in 130s hr back in dec, will try that out soon and see where that puts me now, will try to dig up numbers of treadmill)

so like just under 90 minutes of cardio this morning, lol. keep waking up early because of the heat + new gig has a lot more flexbility with working from home means i have more time for 'luxurious' morning sessions.

yesterday felt like crap, weekend that was busy socially + a fair amount of training + introducing BSS meant I was super sleepy (i am rarely _sleepy_ as opposed to just tired) + quads were wrecked. got an extra 30 mins of sleep (all i could manage) and took an extra long walk in the morning, felt nice.

04-07-26

AM
Run/Walk -- 41:30, about 2:1 walking:running, pretty quick average pace, 4:30-5:00/km, focusing on cues from the session -- knee drive and forward lean kind of tricky to go super slow while emphasising; pretty minimal pain (almost 0), kept reps shorter though, which helps
Lift -- OAC negs, chins, dips, calves

PM
Cycle -- 6 x 6' (1'), 48:15 total
Lift -- RDL, BSS, Rev Nord, curls

Notes

BSS I just cut ROM a little bit to avoid the right hip pain. felt good. good to do one-leg stuff and glute-focussed stuff, esp one where i have room to load up more.

https://www.doctorsofrunning.com/2019/07/running-movement-impairments.html

eta: one interesting thing as that running with these cues did mean a drop in cadence. normally on easy runs i'm ~86-88, and threshold ~92-94. Today was 83-87, so easy or slower, while running 4:30-5:00 pace. interesting!

eta2: does seem like overstriding while also being a mid-foot striker with high cadence is an usual combo

- run 1:01:31, 10.47 km
T+DI 162 at 7:30 AM and it's headed up from here

joe did you see magness's new video? good thoughts on heat and humidity training. splitting up long runs to avoid overheating, being flexible with workouts to accommodate more breaks, ignoring the watch, etc. a lot of it aligns with advice john davis gave me the last time we talked, reflecting on the strong run that i bonked on a few weeks before my marathon.

i did, yeah! seems pretty similar the one of these he did last year, haha.

01-07-26

Run/walk - 5.67k, 39:14 [~4:1 run:walk ratio by time]
Cycle - 23:03, 125 hr

Notes

getting a bit frustrated, booked a pt appointment

29-06-26

Cycle -- 30:00, 112 HR
Run -- 5.31k, 33:22

Notes

run/walk really, did 1 k run, 1 min walk, then finished with the last 2k running straight through. felt okayish, bit of pain. think calf raises are maybe too intense atm? maybe just leave them alone and things will stabilise...