Adarq.org

04-01-26

Run -- 8.31k, 50:56
+
Elliptical x 15 mins

wil try to get lower lifting in later, foot still good

Quote from: Raptor on December 08, 2025, 11:19:01 am

Updates?

just so lazy to update my workouts. i have them on my phone though. i need to do a lot of copy/pasting and editing

been sick the last few days so strength no doubt dropped

loving training until failure for a single set. the workouts feel amazing. i stimulated the muscle without beating myself up, so i leave the gym still energized and feeling accomplished

now what i like to do though is fail 3x in a row. So I may DB bench a big dropset of 40kgx3, then 30kgx4, 20kgx4  (failing an additional rep after those) for example. That's 11 reps total yet definitely also stimulated strength gains with the very low reps, and size gains via going to failure 3x in a row on an 11 rep set (14 reps if you count failed reps).

i'm loving this way of training and i wonder how it could have worked out 10-15 years ago in my training career.

the other amazing thing is these style workouts lead to gains even if i only lift 1x per week or every 2 weeks. It used to be the case that I would lose some strength very fast if I missed a couple of workouts

this is exactly how i've been doing my lifting lately as well! fun, fast, efficient, and at the very least you can maintain  with a pretty load time input!

Updates?

just so lazy to update my workouts. i have them on my phone though. i need to do a lot of copy/pasting and editing

been sick the last few days so strength no doubt dropped

loving training until failure for a single set. the workouts feel amazing. i stimulated the muscle without beating myself up, so i leave the gym still energized and feeling accomplished

now what i like to do though is fail 3x in a row. So I may DB bench a big dropset of 40kgx3, then 30kgx4, 20kgx4  (failing an additional rep after those) for example. That's 11 reps total yet definitely also stimulated strength gains with the very low reps, and size gains via going to failure 3x in a row on an 11 rep set (14 reps if you count failed reps).

i'm loving this way of training and i wonder how it could have worked out 10-15 years ago in my training career.

the other amazing thing is these style workouts lead to gains even if i only lift 1x per week or every 2 weeks. It used to be the case that I would lose some strength very fast if I missed a couple of workouts

- kenyan-style progression run x 10 km
these are ideally done on a very flat route, which i don't have access to without driving. the high school loops are an okay substitute, since they aren't that steep and obviously net out to zero elevation gain. but i have to run them with at least the final km home as a cool-down, since i live at the top of a hill. bad time management today meant i was not able to do that, hence the final km was both slower and harder than it should have been.

splits: 6:02, 5:57, 5:13, 4:52, 4:45, 4:27, 4:23, 4:20, 4:36. pretty much bang on that 88% of 5k pace target for the strongest section of the run. not bad for my first time trying one of these. and being a bit sore from yesterday.

on the downside, was getting some right knee clicking throughout. not consistently but off and on. gotta be careful, which is annoying!

01-01-26

Run --
- w/u x 15'
- 4 x (4' @ 4:17, 2' @ 5:00)
- c/d
Total - 9.7k, 51:53

Lift --
Chins, Dips, OL Calf, RDL, Rev Nord, some lateral raises

Notes

Best foot has felt in a while. Workout was on treadmill. Need to improve my cold weather running gear selection.

Avg HR for the 4' segments was 154, 162, 162, 163, overall max was 167. Pretty pleased with that since it was a decent pace, I did harder rest intervals than I typically do, and HR normally climbs indoors. Maybe just a poorly calibrated treadmill, or maybe I've held onto fitness better than I though and the big period of not doing much is letting it manifest properly.

if you run sub-19 5k, there's basically no way you shouldn't run under 1:30 for HM. good luck this year!

oh yeah, I mean I was only 30 seconds off of that half marathon times (compared to 43s off the 5k). But I don't have any attachment to another half time between 90 and 80, and 80s not a realistic goal for this year I think. I guess sub 85 would be pretty cool as that is basically 4:00 pace the whole way, and per vdot maps to around 18:30 5k, so those can be the target goal for next winter!

and thanks, same to you!