Adarq.org

agreed that if your body feels good you should follow through with the race. most of the faster guys in my running group are racing all the time, even throughout the summer, and it seems the training stimulus from non-tapered races is hard or even impossible to replicate in training. as long as you're not always trying or expecting to PR. i intend to race more frequently once i get past the JFK.

congrats on the PB!

12-10-25

Run -- 16.26, 1:43:22, 127 Avg HR

Lift --
1A Chins x 3
1B Dips x 3
OL Calf Raise x 3
RDL x 1
Rev Nord x 2
Fly 3 x drop
Lateral Raise x 1

Notes

Got some Chinese running shoes on a mega sale from Ali Express for <£30. I like them _way more_ than my Vomeros/Cliftons. Might never go back to western shoes if I can keep getting this sort of quality

Did last km at half-marathon-ish effort, ended up at 4:22 pace. Not bad given (a) in trainers rather than fancy foam/lightweight shoes and (b) doing it at the end of a long run the day after a 5k + decent volume.

10-10-25

Run -- 9.12k, 1:01:21

Lift --
1A Weighted Pullup x 3 sets
1B Weighted Dip x 3 sets
2A Lateral Raise x 2 sets
2B Incline Curl x 2 sets

Oct 5-11, 2025

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]1

Oct Week 2 of 5 BW 202-206

Sun Oct 5

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Mon Oct 6

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Tue Oct 7

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* almost a week now since my last 495. i'm back to affording 12 eggs a day again becuase the price bottomed out now at $3/dozen. it used to be $2 and change but a lot better than the $5-6+ per dozen at the bird flu peak