Adarq.org

^^^^
Well, the passion for / joy of training vert and practicing dunks will never compare to anything else. I was still interested until early 2020 that i was still playing basketball, although it was obvious that the prime days would never come back. Then came covid, no squat, basket or jumping for 2 years, plus 2 years even older, also got into running in between, so bye bye vert.
I do have a 2-month strength block in mind right after the marathon in 2 weeks so maybe i'll go check where i am, just for fun.

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10 October

"Race pace" run

Run 5K @ 24:40 ( 4:56 pace )

Legs felt tired/stressed, because normally i have rest Sunday between sprints and tempos, but not i did sprints on Sunday so it was 3-in-a-row.
Still, got my easiest sub-25 5K ever. Even by a little, i got the lowest average HR, lowest max HR, lowest training impact and highest max speed for that "race-pace run". Very happy!

Did you get heavier during this time? Also, how many kcal do you burn doing these types of runs?

Interesting. Do you think it's an accurate measurement? I can't run for long distances, I walk and run and walk and run, in spurts. For example, I'm doing a tour of my park which is about 5 km (which is not that short for me) and it shows about 475 kcal consumed at a pace of around 10 minutes per kilometer.

My heart rate fluctuates like crazy - goes up very quickly and goes down just as quickly. In fact, on the basketball court if I play some aggressive defense, for just 30 seconds or so, it goes over the heart rate maximum to about 190 bpm. It stays at about 170 when playing some "nice, easy D". Regular movement on court puts me at 150 - 160 bpm.

I think this might burn a lot of kcal but I'm not sure how safe it is. I spoke to a few cardiologists and they didn't seem too concerned. I wonder if it's the same for other people. I saw a guy that had like 90-110 bpm when I had 160

17 October

"Training pace" run

5K @ 26:25 ( 5:17 pace )

Wow very encouraging last training session. Was supposed to keep it at 5:30-5:40 but just couldn't, went 4:50 in the first 2K, still super easy, then actively slowed down.
On top of that, run was done under mild rain, on wet surface ofc.
8 weeks ago when i started i had to struggle to do a 5:10 race pace 5K, now i had to slow down to keep training pace to an easy 5:17 in the rain. Crazy progress.
Its 4 days of rest now, race on Saturday night, will only do a super easy 3-4K the previous day.
Feeling ready for a big PR race, i am feeling and performing the fittest ive ever been, by far .
Watch agrees, my race predictions are insane, 22:06 5K , 47:16 10K, 1:48 HM and 4:06 marathon. Sick!!!

21 October

HALF MARATHON RACE 1:50:20 electronic 

God damn it, missed the perfect accomplishment ( 1:49:xx ) by just 20 seconds. Something went wrong with the gps , i was at 1:43:30 at 20K , having 6:30 minutes for the last 1.1K ( easy, i was at around 5:20 pace at the end ). But it turned out that the watch GPS was off and i had  1.4 km instead of 1.1 and those extra 300m took me above 1:50, even barely. FUUUUUU.
Still very happy, destroyed my previous PR by 4 whole minutes, while it was a bad weather day for a race ( 20+ Celsium / 85% huidity , T+DI almost 150 which is crazy for end of October ).
2 days later now, still wrecked. 2 hours of full effort is no joke.

Thanks! Garmin said 1700Kcals which sounds fair enough, average heart rate was 179 lol

24 October

SQUAT : 3x5 @ 50kg
DB BENCH : 3x10 @ 15kg
DB ROW : 3x10 @ 15kg
DB OHP :  3x10 @ 12.5kg
DB CURL :  3x10 @ 10kg
DB TRICEP EXT :  3x10 @ 15kg

Gonna do a strength/hypertrophy block till xmas. 3 whole body days / week, one compound main exercise 5x5 , tons of accessories 3-4x10.
Will try to keep running the other 3 days. Just let my legs rest this week.

^^^^^^
Yeah from what i read it's normal, when in max effort, e.g. chasing PR, average HR for a long race is around (and often above) 90% max.

Opps fell behind in logging! Lots of work and life trying to derail me but i am resisting.

27 October

DEADLIFT : 3x5 @ 70kg
INCLINE DB PRESS : 3x10 @ 15kg each hand
LATERAL DB RAISE : 3x10 @ 7.5kg each hand
LAT PULL DOWN : 3x10 @ 53kg
EZ BAR CURL : 3x12 @ 22.5kg
SKULL CRASHERS : 3x12 @ 22.5kg
DB SHRUGS : 3x12 @ 15kg each hand

Not entirely sure about the weights, this was one week ago.

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1 November

SQUAT : 4x5 @ 50kg ( +1 set )
DB BENCH : 4x10 @ 15kg ( +1 set )
DB ROW : 4x10 @ 15kg  ( +1 set )
DB OHP :  4x10 @ 12.5kg  ( +1 set )
DB CURL :  3x12 @ 10kg ( +2 reps per set )
DB TRICEP EXT :  3x12 @ 15kg ( +2 reps per set )

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2 November

Run 7K @ 39:08 ( 5:35 pace )

Finally got to run again, 11 days after the HM.
Lungs still very fit, but legs were stiff and they got tired/sore easy. Maybe just rusty, maybe because of weights too.

7 November

SQUAT : 5x5 @ 50kg ( +1 set )
DB BENCH : 4x10 @ 17.5kg ( +2.5 kg per hand )
DB ROW : 4x10 @ 17.5kg  ( +2.5 kg per hand )
DB OHP :  4x10 @ 15kg  ( +2.5 kg per hand )
DB CURL :  3x10 @ 12.5kg  ( +2.5 kg per hand ) , ( -2 reps per set )
DB TRICEP EXT :  3x10 @ 17.5kg  ( +2.5 kg per hand ) , ( -2 reps per set )

Wow great progress!

13 November

SQUAT : 5x5 @ 55kg ( +5 kg per set )
DB BENCH : 4x10 @ 17.5kg each hand
DB ROW : 4x10 @ 17.5kg each hand
DB OHP :  4x10 @ 15kg each hand
DB CURL :  3x12 @ 12.5kg each hand ( +2 reps per set )
DB TRICEP EXT :  3x10 @ 17.5kg