Adarq.org

07-07-26

Run/walk -- 29:39, ~2:1 ratio, felt okay
Incline Treadmill -- 11' easy, 10' @ 5.5/15% (146 hr, but ~29/30 RR)
Stairmaster -- ~30 mins, was like 8' + 4 x 3' of hard work, with arbitrary rest in between (hr in the 160s/170s)
run/walk home
Lift -- OAC neg, chins, dips, calves+rehab

Notes

cannot bear the idea of cycling into the void, so rejoined gym to have more options with cardio equipment. so much easier (for me) to get into a rhythm with treadmill walking or stairmaster. fitness is clearly a lot stronger compared to last batch of stairs/walking, which is nice, and i haven't even started getting the specific adaptations yet. (noting i did the 60 steps/min in 130s hr back in dec, will try that out soon and see where that puts me now, will try to dig up numbers of treadmill)

so like just under 90 minutes of cardio this morning, lol. keep waking up early because of the heat + new gig has a lot more flexbility with working from home means i have more time for 'luxurious' morning sessions.

yesterday felt like crap, weekend that was busy socially + a fair amount of training + introducing BSS meant I was super sleepy (i am rarely _sleepy_ as opposed to just tired) + quads were wrecked. got an extra 30 mins of sleep (all i could manage) and took an extra long walk in the morning, felt nice.

04-07-26

AM
Run/Walk -- 41:30, about 2:1 walking:running, pretty quick average pace, 4:30-5:00/km, focusing on cues from the session -- knee drive and forward lean kind of tricky to go super slow while emphasising; pretty minimal pain (almost 0), kept reps shorter though, which helps
Lift -- OAC negs, chins, dips, calves

PM
Cycle -- 6 x 6' (1'), 48:15 total
Lift -- RDL, BSS, Rev Nord, curls

Notes

BSS I just cut ROM a little bit to avoid the right hip pain. felt good. good to do one-leg stuff and glute-focussed stuff, esp one where i have room to load up more.

https://www.doctorsofrunning.com/2019/07/running-movement-impairments.html

eta: one interesting thing as that running with these cues did mean a drop in cadence. normally on easy runs i'm ~86-88, and threshold ~92-94. Today was 83-87, so easy or slower, while running 4:30-5:00 pace. interesting!

eta2: does seem like overstriding while also being a mid-foot striker with high cadence is an usual combo

- run 1:01:31, 10.47 km
T+DI 162 at 7:30 AM and it's headed up from here

joe did you see magness's new video? good thoughts on heat and humidity training. splitting up long runs to avoid overheating, being flexible with workouts to accommodate more breaks, ignoring the watch, etc. a lot of it aligns with advice john davis gave me the last time we talked, reflecting on the strong run that i bonked on a few weeks before my marathon.

i did, yeah! seems pretty similar the one of these he did last year, haha.

01-07-26

Run/walk - 5.67k, 39:14 [~4:1 run:walk ratio by time]
Cycle - 23:03, 125 hr

Notes

getting a bit frustrated, booked a pt appointment

29-06-26

Cycle -- 30:00, 112 HR
Run -- 5.31k, 33:22

Notes

run/walk really, did 1 k run, 1 min walk, then finished with the last 2k running straight through. felt okayish, bit of pain. think calf raises are maybe too intense atm? maybe just leave them alone and things will stabilise...

27-06-26

AM -
Run/walk - 30 mins, about half and half, felt decent, a couple gentle strides

Cycle - 3 x 10' (1')

Lift - OAC neg, OL Calf, Rev Nordic, RDL, Dips

PM -
Cycle - 5 x 4' (1')

Notes

first double t day. pretty chill on the bike. hr was lower (~5 bpm) in the afternoon despite slightly higher resistance and similar tempo. that said my respiration rate was higher (~3 bpm)

25-06-26

Chins, dips, ol calves, reverse nordics

Notes

slept through my alarm! kind of crazy how much faster i walk/climb stairs on my commute/through the day when i don't run in the am, lmao.

23-06-26

Cycle -- 7 x 2' on / 2' off (56:02 total)

Lift -- OAC neg, chins, dips, OL Calves

Notes

brutal; did at home in a room with probs 150 T+DI alas, lost almost 2kg (accounting for amount i drank, etc). hr 155 on the bike feels like hr 175-80 on feet.

goign to try to force myself to take a few more days off feet, do the calf work regularly, etc.