Adarq.org

took couple days off. Needed some extra sleep and such.

goal: get more sleep, increase time on feet/mileage.

plan: reduce to 1 or 2 workouts a week (or at least down from 90 mins to 60 mins of intensity) + run-commute both directions a few times a week. that's a nice double of ~7.5k runs each way with plenty of time in between. running to work gets me probably an extra hour of sleep, and if i want that run to be a bit longer, i can jsut take a different route and still get more sleep than i currently do.

will have to do some experimenting with how much i feel comfortable putting in my smoothie (may take out flax and/or reduce berries) and how long before i head out i need to consume that, but otherwise think this'll be a good move

24-11-25

Chins, dips, KB swings, KB OHPs, OL calf raises, like 20 mins of stuff

Notes

just not feeling it these last couple days, did this to get something in.

left foot been pretty sore last few days, so probably makes sense to give it a proper rest. really focused on pushing through big toe (vs tendency to drift towards outer foot) on calf raises and that seems to have really 'activated' whatever is sore in my left foot. might return to the mid-summer gym-focused stuff, bit more lifting and more low-impact cardio, until the zest returns and the foot recovers.

26-11-25

Jog to gym
Stairmaster x 10 mins
incline treadmill x 30 mins
OL CalF Raise 3 x drop
Jog home

Notes

left foot marginally better, but think it'll take a bit -- calf raises 'sore' but feel 'productive' in that left foot area

enjoying starting this with 10 brutal mins on stairmaster, getting up into 180s for HR. with lower impact stuff sans running don't mind being more free and loose with hr ranges

also feels nice to be doing some lifting regularly