Adarq.org

Finished nights for my all my first year rotations!!

Slept a few hours then went for a 6.37km run 4.56/km 9ace avg felt fantastic and glorious weather

I feel like this log is just becoming a moan diary lol.

all good. will be great seeing you freshen up eventually and get after it!

long day, long week

missed my 3x5 on squats last time so re-set time (got to 107.5)

Today
100kg 2 x 5, 8 - felt really good despite body feeling awful. Woulda got 10 if not training so late/uncaffeinated heh
leg curl 50kg x 8 40kg x 12
step up 20kg bar x 20 ea leg

Thurs did upper body. Pull up/Inc BP, arms and overhead pullover thing

Yest relaxed and ate a lot of food

Today woke up groggy but made it to park run, ran 21.08 5k close to pb feeling like rubbish.

This afternoon did

 power clean 70kg 5 x 2
 squats 110kg 3x3
Single leg rdl 2pjg 1 x 10

Wanted to stay low volume as gonna go for a long trail run tomorrow and don't want tired legs haha.

Run 22km

Lots of wind, lots of elevation so tough going. Avg around 6min/km pace the entire way round

Really fun, but painful though. These runs really motivate me to do an ultra some day. I didn't drink the entire run, think I need to get a hydration pack or something cos much longer than this in any kind of heat (today was cool) and I'd definitely want so fluid on board, was pretty dry by the end.

nice! not thinking + running = the best feeling. To me, it feels like squeezing out a sponge full of poison.

i never hydrate during. i got used to it. when i did my ultra i went 4.5 hours without any fluids/nutrition lmfao. last 1.5 hours though I drank tons, but more as a precaution.

it's probably smarter to bring fluids but, i personally don't like to feel dependent on it. To me, that water loss without replenishment until the end feels pretty natural. If you're not within fairly short walking distance of water tho, probably makes sense to bring something.

Got some new running shoes, wanted something more suited for trail (the saucony kinvara 9 is Great for parks, treadmill, pavement etc) but wanted something to handle rougher terrain.

Went for inov8 trail talon 235s. Same 4mm drop, a little less cushioning. My feet hurt more, I'm sure I'll get used to it tho. They're are sure fun to run in.

nice!

yea, traditional running shoes suck for trail. usually it's because they are too wide.

it's a completely different experience when i run on grass/dirt/rocks in my Saucony Shay XC4 shoes, versus my favorite road shoes. I can't run offroad in my Saucony Endorphin Racer v2's *at all*. It's torture. My Shay XC4's are 1.x oz lighter than my Endorphin's too.. but it's just that my Shay XC4's are narrower allowing me to cut right through those offroad surfaces, instead of feeling like i'm running in scuba fins.

pc!

Run ~6km medium pace. Faster than it felt. Foot stoll bugging, 99% sure its inflamed peroneal insertion site, much improved from yesterday though. Ice and topical diclofenac on the go.

damn. sucks about the foot. hope it heels up quick. maybe try thicker shoes a bit more often until it heals.

i've had lots of stuff like that. one of the scariest was fairly recent, just wrecked the bottom/lateral side of my foot running hills. lasted a few months. then just vanished one day.

the human body is so weird.

Yeah think the long run was just too much all at once, rougher terrain, new shoes, longer distance. Feeling much better now though.

Yesterday

Squat 102.5kg 5, 5, 7
Rev lunge bb 40kg 2 x 20 da leg... Lol definitely easier than last time I did them
Db rdl 32kg 1 x 12

Today
Pull up 3 x 10
Db in. BP 32kg x 8
Pull over 26 x 8 20 x 15
Bis Tris

Long stretching session after.

Park run tomorrow, hoping for a pB

Yeah those lunges left me sore lol. Probably stupid to expect to pb 2 days after that

I did run though, 21.27. Paced it all wrong, had loads in the tank, was going full out for the last 50m and overtook quite a few people (I'm a considerably better sprinter than I am distance runner lol, just purely from basketball and lifting)

I got some insoles to help deal with my peroneal issue and they worked but FUCK my medial arches are shredded from edge blistering. Gonna send them back and get the lower profile version and preempt the blisters next time, my arches are so high the skin is baby soft and just not used to anything touching them so they're just in pieces now. The pain the last 10mins significant hampered my running, it was just pure misery.

MEh, anyway was fun way to the start the day.

Do they have park run in the US? I think it's the best thing ever, there are at least 5+ in my city alone. There were over 500 people there today with the winner running a serious time of 16:05 and the slowest people coming in at 60mins, pushchairs, dogs etc, is great. I was chasing this little kid who was probably about 10 the whole way round, blew past him in the last 30m tho lol 

Couple hours later hit the gym

Power clean 90kg 3 x 2
Squats 112.5kg 3x3
Leg curl 45kg x 12

This is how training is supposed to feel, these were the sessions I fell in love with training for. The deadline for our first year revalidation portfolio stuff just passed on Friday and now I can finally just love life. Also its now June and I'm going to climb mont blanc in like 3 weeks. The last few months (year even?) have been pretty rough but things are finally looking up.