Adarq.org

26-09-26

Run
- 1k w/u,
- 4k "low zone 2" [~5:20 pace]
- 1k easy
- 4k "high zone 2" [5:07 down to 4:45]
- 1k easy
- 5 x 2' 5k effort / 2' jog [3:56 down to 3:42]
- c/d (including 3 x ~20 pogos hops, mostly hopping forward rather than up, focussing on quick gct rather than height)

15.81k, 1:26:31

Lift
- RDL, BSS, Reverse Nordic, Hip Airplane (1 set each)
- OAC 90 degrees Isos (2 x max each arm, managed ~20" on left and ~14" on right, which is pretty cool)
- OL Calf +60 x 3 sets, i forget the number (put the plantar pad on the slant board, which both helps stop me sliding and lets me get some of the plantar stuff done at same time, idk how this never occurred to me before)
- weighted chin + 60 x 2, 2 (not really full reps obviously, just deadhanging getting full stretch, then pulling as high as i can, holding for a moment, controlling descent, the bottom is where i feel weakest in OACs so feels useful, and makes the rest between calf sets less boring/miserable)
- OL Calf bent leg + 20 x 2 sets (same setup, and wow this felt weak/shaky! will keep more of these in)

Notes

run pretty good. not 0 pain but not bad. genuinely feel that warmer weather is a factor in the achilles issue, which seems not unreasonable as i guess heat can worsen inflammation? idk just spitballing.

kind of vibed the workout, maybe would have made sense to do something more planned. was fun at least. pretty tired, so maybe it was a bit hard. running in the zone 2 area feels much nicer than plodding around at my 6-6:30 pace. still well under what johnny davis's calculator says for LT1 (assuming i'm still in ~19:00 5k pace, which says 4:30)

did general leg stuff _before_ calf stuff today (and did it all right after the run) -- quite noticable what having tired clues does when standing on one leg with 85% of your bodyweight added for 30 seconds or however long a set takes.

eta: longest run since the half!

25-09-26

AM - cardio x 57:21, 127 hr [only like ~20' running in here]

PM - cardio x 40:02, 126 hr

Notes

the pm cardio was quite fun. i just alternated running as slowly as i could and walking as fast as i could. just had watch on hr only mode, so not sure the pace. keeping hr in the 110s pretty doable while speed walking.

it's still mid 20s C here and will be 20-27 through the middle of next week at least, wtf.

23-09-26

Cardio - 1:08:34, 118 avg hr, ~35 mins running

Notes

nice nice. was tough to get hr up today, so just rode with it. things feeling good, so i should be able to do some of tmrw's workout as running

21-09-26

Cardio x 1:01:06, 125 avg hr

Notes

about 30' of running in there, feeling okay; may try to do a half-half session tomrrow (i.e like 2x6' running then finish at the gym)

19-09-26

Run
- w/u [including a few short strides and 1 min at ~SubT effort]
- 5k, 21:48 [paced a friend for first 4k, then pushed a little for last 5k, so was like 4:30 ish pace for first 4k, then 3:48 for last k]
- coffee and pastries
- run home, ~5k, with 3 sets of pogos, first set was 10 reps high amplitude, which was too intense, next two sets were ~15-20 lower amplitude just bouncing, which felt great]

total of ~13.5k running i think, not everything got picked up on watch for various reasons

Lift
RDL, BSS, OL Calves [60 x 7,7,6 on lowest setting on slantboard], OAC [a few sets of negatives where i would pause at 60-90-135 degrees], Rev Nord, Hip Airplane, Dips, abs

Notes

HR craaazyyy high today. Was hitting 160s just jogging in warmup, and jogging home at like 6:30 pace was in the 160s. Now I had eaten some granola/pastry like 30 mins before hand, but still. As noted, RHR has (subjectively, not actually measured) felt high this week, and have felt stressed, so guess it's downstream of that. Have also not felt like doing workouts in the AMs (as in, doing my SubT, like thursday was pretty minimal, took wednesday off), so probably burning a little hot atm. maybe no double today

anyway, achilles felt pretty good, never felt wonky during the 5k, felt fine omw home, only time i crossed the back off level threshhold was when i did the more effortful pogos, and i backed off there, and it was fine to keep jogging and do some gentler low gct ones.

17-09-26

Cardio - 1:15:51 about 15' SubT ish effort on the stairmaster in there, but rest easy

Lift - Chins, Dips, Calves

Notes

resting hr has felt high lately and stress has been high, so took yesterday off. had a nice long hot bath in the evening too just to really try to relax. been pushing a bit hard on a few fronts lately, heh. achilles feeling beter today, was about 35-40 mins running at the front of this.

15-09-26

Cardio
- w/u
- Elliptical x 10'/5'/5' (1')
- Stairmaster: 3 x 3' (1') + 2 x 2' (1')
- c/d

1:05:22

Lift - chins, dips

Notes

sleepy af, hard to get hr up. skipped calves, achilles still a bit sore. not the usual achilles stuff, actually not even sure it is achilles and not some other close-by thing given how different it feels. in any case, treating it as an acute flairup and just reducing load/impact through the area. will see how things ar tomorrow.

leaning towards bailing on the half next week. i just don't feel like i'm going to be up for it, and it's a long time to be away (prob five hours door-to-door) in the morning, when the baby is most active and hungry. not 100% writing it off yet.

i think that'd be pretty reasonable. doing a half when you're exhausted and haven't been able to do (m)any specific longer workouts runs sounds like a recipe for being annoyed about performance and/or getting a little injured (at least imagining myself in this situation).

on the other hand, doing races is always cool and fun.