Adarq.org

Monday
Run ~ 2.5km

Friend was visiting from NZ and we shot some hoops outdoors and then went for a run by the beach in the evening. It felt actually pretty good. My conditioning wasn't bad and knee didn't hurt. I was going at a slow pace and being deliberate about form. My first time running since something like April! Now im going to try very hard not to get addicted to running but i want to think about maybe commiting to 1x a week? My addictive personality will take over and i'll be running 10km/day again and that wont be good for me. Halp.

Tuesday
BS 6x40, 6x50
BP 6x70, 2x75, 2x75, 2x75, 3x72.5, 3x72.5, 3x72.5
DB BP 6x20, 6x22.5, 6x20
Dips 3x8xBW
Neck 3x12x12kg

Found a way to setup the neck harness with a cable pulldown for a different neck exercise so i'll be doing those from next time as well. Skipped cardio for the first time because i went for a run yesterday and i didn't feel like doing 2 days in a row.

Saturday
OHP 6x50, 3x55, 6x3x52.5
Chinup 5xBW, 4xBW, 4xBW, 4x3xBW
KB Row 3x8x24kg
Row - 10mins

Kind of have started trying to lose some fat, nothing major just so i can add in creatine and still be around 85kg. R/n im between 86-87.5kg in the gym. So could afford to drop a few kilos before i get to my goal weight.

Tuesday
1.5km, 12 min run (PR!)

I only took one bag with me when walking the dog and needed two, so i decided to go for my now regular tuesday evening run lol after the walk. It was just around the block, just over 1.5km. It took me ...... 12 minutes. i'm a disgrace to every kenyan. Not good. I think i'm going to try chase gukl to a sub 20 5km. It's brewing. Not like from 0 to 100 but i'll aim to hit it by end of summer (~early march). What do you guys think?

But the run felt good, i think in the past if i just did a random run out of the blue, i'd be ded in like 2 minutes. Somehow i can manage 12 without running for over 7 months. So the running i did this summer somehow has made some permanent adaptions? Or it could be the consistent (albeit ez) work i've put on the bike. Not sure. Either way im not starting from scratch which is a huge relief.

Well that escalated quickly. It is exactly double the speed of what you did and for 2.3 times longer distance.
Sub 20 5K is no joke. I realized it when i was doing 500m intervals. I was going all out doing a little over 2 minutes. Then after some time i broke the 2 minutes barrier. I was finishing at 1:57 or so, dead legs, heart rate over the top, feeling i want to faint. And then it struck me, a sub 20' 5K is to do this thing 10 times in a row. Doing a distance at 20' 5K pace and then counting how many times you gotta repeat it to achieve it makes you realize the difficulty magnitude of it, the hard way.

I remember having similar experiences when i was running regularly, a pace of sub 5:00 was hard to maintain for longer than a km. I don't think i went sub 5 for longer than half a km. I'd be surprised if i ever did but i dont remember seeing it. But you know what i prob did it once or twice but it would have been high 4 if i did. Having said that, i did go sub 25 min for 5km, albeit on a treadmill (lol) and remember thinking 22:30 was the next milestone to tackle, so 20 in a real world run was certainly not close to achievable by any means given my training experience so far. So i'm going to start aiming for that sub 25 real world first and if i figure out a few things maybe 22:30. 20 is probably dreaming. haha. no longer using a treadmill for running it's stupid, im 75% my knee problems started because i was doing a lot of treadmill running, it just leads to RSI because you're not giving yourself enough variety and it was the start of my knee flareup problems, i'd feel it as soon as i started using the treadmill and i guess that the warning sign i should have taken seriously. My reasoning back then was mo farah runs so many hundred miles on a TM so its' ok for me, yeah no bad reasoning. So lots of goal post revising but it means yeah, lets start with sub 25 and then 22:30, maybe along the way i'll be know what my actual limits are. To be honest running is one sport which benefits from being as light and lean as possible and if i got down to 77.5kg again i'm sure i could break 22:30 real world just by being as fit as i was in the summer when i would have weighed 90+kg. It's comparing apples and oranges but the organism is the same.

That said, of all people in here, your dedication and commitment in a training plan ( and consequentially the progress towards the goal ) has no match. March seems to soon to me but id guess you can get it in a year or so. If this non-smoking progress continues going that well, i'll race you to it lol. My goal is next October.

thank you! lets race. Stay off the smokes and i have work to do!

What is your 1 rm approx right now at 82 kg curious?

no longer playing that game im afraid. had to break up with squat haha

Sunday
BW:81.9kg (Day 7/21)

BS 6x40, 6x55
OHP 6x50, 3x53.5, 2x56, 3x55, 3x53.5, 2x52.5, 3x53.5, 2x52.5, 2x52.5
Chinup 6x3xBW
Bike 10 min

Note to self, keep form strict and every rep feels more rewarding. No more dirty reps ever.