Adarq.org

13-08-25

Jog to gym
Dip machine 3 x drop
Pulldown 3 x drop
Cable curl 3 x drop
Cable lateral 3 x drop
Cable overhead extension 3 x 3
Machine OHP 3 x drop
jog home

Notes

27 minutes total, full upper body and 10 mins running.

Think wife and I have a little bug atm, might be contributing to my glumness. Also think I have increased calf-specific volume _a lot_ lately and that is something to consider.

Probably not a full 30 mins of SubT tmrw, anywhere from 0-20 depending how I feel in the morning.

11-08-25

Run -- 8.35k, 1:00:12 [122 avg hr]

Notes

First fully outside run in like a month. Was nice. On an early weekday morning, definitely easier to up the effort on a treadmill than outside, this was really plodding [7:10 pace, lmao] and low HR.

Will admit, had hoped this would be a bit faster, like 'oh a 6 weeks inside grinding hard, here's the gains', but instead it was a slog. tbf on monday's i am usually wrecked by (a) weekend load and (b) shifting back to early wakeup.

09-08-25


Cardio
W/u
Tread 1%
10 @ 4:26 [158 Avg HR, 168 Max, 29 RR]
2 off
4 @ 4:24, 4 @ 4:22, 2 @ 4:20 [164, 169, 30]
2 off
3 @ 4:17 [159, 168, 30]
1 off
3 @ 4:17 [161, 169, 31]
1 off
3 @ 4:16 [162, 167, 31]
1 off
1/1/1 @ 4:14/4:12/4:10 [162, 170, 33]
c/d [83:42 total]

Lifting
Pogos 4 x 15
OL Leg Press x 2, normal leg press x 1
Calf Press x 4
Leg Ext 3 x Drop
Leg Curl 4 x Drop
Dip Machine 4 x Drop
Pulldown 4 x Drop
Preacher Machine 4 x Drop

Notes

Sleep this week has just been awful. Good session nevertheless. 4:10 felt very comfortable.

At one point, and incredibly smelly guy got on the treadmill next to me and it took all the will I had to complete the rep before moving to a more distant machine.

eta: got some new substantially more breathable running shirts. huge upgrade.

07-08-25

SubT 15% incline walking [57:33 total]

2 x Pogos + 2 x [3 x 4' one-leg calf isometrics]

Notes

Bit of an odd session, just sort of did 3 blocks of gradually increasing pace around ~11 mins each, so basically the usual HR effort achieved in a slightly different way. Max HR 173, 16 mins above 166, 28 above 157, etc.

Tried out some calf isos. Throwback to 2008 era training.

05-08-25

Jog to gym + w/u on treadmill
Treadmill @ 1.5%
13' @ 4:26 [159 Avg, 167 Max]
3' @ 12:00
10' @ 4:24 [164/172]
2' @ 12:00
4' @ 4:21 [164/173]
2' @ 12:00
4' @ 4:19 [164/174]
c/d

Pogo Hops 3 x 14
Behind-the-back Cable Curl 5 x Drop
OH Cable Extension 5 x Drop
Machine Dip 3 x Drop
Calves press 3 x Drop

Jog home (so ~58 minutes total cardio)

Notes

Huh, steeper incline, slightly faster, and basically same HR as Saturday. Probably largely explained by inter-treadmill variation, but nice regardless. Maybe calf training + plyos helping too. Excited for next time I get out for a Parkrun, between conditions and fitness I am hoping I get near that old 19:16 PB (which still makes no sense to me; I did _so much less training_ over a much shorter period and yet...)

I first started running at the gym to avoid the heat, but I 100% get way sweatier training indoors than I would going outside. The amount pouring off me in the second half of these sessions is bonkers. Probably I have adapted to this mild 'heat' training by increasing sweat rate. Part of why I don't mind max hr getting to the low-mid 170s here. Probably also better hydration/fueling making a difference here too.

me, too.

- run 2:33:00, 26.02 km
T+DI 130, a little warmer than yesterday but dryer. warm in the sun and not much breeze but overall pretty nice out. kept it chill and also kept a running clock for a couple of "aid stations" - one where i took a bathroom break and one where i just changed over water bottles from back to front of pack. lost about 5 minutes between those two stops, not too bad.

ETA: ran an easy-pace marathon over the past two days: total of 42.4 km in 4:04:08. total distance this week 76.54 km, total time on feet 7:40, both clear lifetime PRs.

baller. that was a huge weekend of training.

have been having faint whispers of plantar fasciitis when i first wake up in the morning, for the past few days or maybe as long as a week. need to stretch calves and be more vigilant about activating glute medius as a pre-running warm up.

i think i mentioned it in my own log at some point, but for glute-med this is 100% the best exercise i have ever done for those:

also, re calves, do you have access to a calf machine or a leg press? b/c doing low-rep straight leg calf stuff where you hold the stretched position for 3+ seconds is (a) great for running-specific strength and (b) the best way to stretch your calves b/c you're gonna get way deeper than you can with bodyweight alone

- run 1:31:08, 16.23 km
T+DI 138, praise holy jeebus. it's down into great running weather yet but so much nicer than it's been. HR averaged 130 and pace was a solid 10-20s quicker per km than recent runs. nice to be able to run an easy 10 miles and feel like nothing's happened.

also, my destination today was notable. recently, my parents had a bench installed in a park near their house, dedicated to my brother's memory. it's off by itself, facing the creek and away from passersby on the trail, as he would have liked to sit. there's a plaque on the back rest. it's very beautiful and i sat on it for a few minutes about halfway through the run. won't be the last time i do that. i miss him.

that's really beautiful, man. i'm really glad you have that and that it can be part of your own outdoors life

02-08-25

Cardio
Warmup abt 20 mins
2 x (11' on / 2' off) @ 4:26 [163/166 Avg, 169/172 max, 31 RR]
3 x (3' on / 1' off) @ 4:17 [168/169/169 Avg, 173/174/175 max, 34 RR]
30 min cooldown (done as incline walking)
1:24:25 total

Lifting
Pogo Hops 4 x 15
Leg Curl 4 x Drop
Leg Ext 3 x Drop
OL Leg Press 2 sets (59 x 7, 6)
Calf Press 4 sets (134 x 7, 6, 5, 4)
(Ab/ad)ductor 2 sets each
Machine Bench 3 x Drop
Wide Neutral Cable Row 3 x Drop
Preacher 4 x Myo
Lateral 5 x Myo

Notes

two pluses of treadmill: (1) easy to bring a lot of water without the hassle of a vest; (2) easy to bring a change of shoes. Warmed up in Cliftons, changed to ZF6s for the workout portion. Felt foot a little bit towards end of second 11' rep, so changed back to Hokas for the 3' reps. Not too surprised by this – the 'fast' shoes do still feel a lot more aggressive on my foot, so need to work back to using them. Probably used them too much pre-injury (i.e. no need to use them for the long run); the feeling I get from them is that while they reduce knee/hip load, they shift some of that to the foot/ankle/calf complex? Well just got to keep strengthening all of that.

Took in about 50g of carbs during this session. Made a huge difference in the energy levels available for the lifting. Hence doing some upper at the end.

Single-leg leg press felt good/'productive'.

note to self: pre-workout oats sit heavy