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just finished john davis's (the runningwritings guy) book marathon excellence. really liked it, much more than daniels or pfitzinger. gonna take his suggestion to start rating workouts by RPE, just to get in the habit. thinking more seriously about a late spring marathon, and will definitely follow one of his plans if i decide to go for it.

been reading this too and it's definitely the best running (training) book i've read by a (forgive the pun) big distance

14-11-25

'Run' -- 2.60k, 20:20

15-11-25

Run -- 6.41k, 32:36

16-11-25

Run --13.00k, 1:09:08

Notes

took thursday off, felt a little better fri morning so gave it a go but felt brutal 5 mins in and didn't improve so called it -- was barely able to maintain running pace. think i just had a low-level cold or some other illness. since i had felt exhausted all week, had a like 4-day long headache, one day of throat tickle, but nothing surfacing to the level of 'hey i actually feel properly ill'

spent the weekend in paris, so just did whatever i felt like on runs, touring aobut etc. `bad`week of training but still 5 hours and 52k, so that's a week i'm still very happy with!

11-11-25

Run --
w/u
2 x (10' on / 2' off) @ [4:28, 4:22] + 3 x (3'30" on / 1' off) [4:09, 4:25, 4:17]
c/d

Total -- 11.27k, 1:00:08

Notes

A+ workout by weekday morning standards. Not concerned about variability on the shorter reps, the middle was if anything the hardest effort! super windy today + some bits up vs down a mild hill in the park

09-11-25

Run -- 15.3k, 1:30:58

Lift --
2 x (
1A OH DB Extension
1B Lateral Raise
1C Hammer Curl
)

OL Calf Raise 4 x drop [+44kg, +20kg, BW]


Notes

HR chest strap been weird lately. Took like 2k to register a number above 75, and had a 3k block where it was stuck 165-185. Annoying. I have the watch optical HR turned off, so it shouldn't be a stride lock issue. Not sure what's up with that.

Anyway, first 75k week in the books. Only niggle is left foot pain. Dug out my calf stretch stand thingy. Not for stretching, but to use as a base for OL Calf Raises. The steps near my DBs are too painful to do barefoot with +44kg and the comfortable step far enough away that lugging vest + db to it puts me off from sticking to calf raises. Shd do them 2x week.

ETA: 'fitness' (i.e. chronic training load) is at all time high of 47 per intervals.icu now. previous peak was 46, which was when i got injured end of june -- took a while to rebuild but here we are! big luls in aug/sept meant it took a long time to climb back even with a bunch of big weeks, so i think i'm more than 1 point fitter, and the number will go up plenty fast now that i'm hitting 380+ load weeks regularly.

07-11-25

Run -- 6.01k, 39:34

Notes

slept through my alarm, woops, all i had time for

05-11-25

Run -- 8.92k, 57:41

Lift --
1A Weighted Chin - 3 x drop
1B Weighted Dip - 3 x drop

Notes

HR on easy runs this week been mid 120s. as expected the pace has come down a bit as fatigue has gone up, but stillsub 6:30 on 'slow/heavy' days. foot pretty sore first thing in the am then fine rest of day.

03-11-25

Run -- 8.2k, 54:12

Lateral raise 3 x drop

Notes

bit of a slog, no surprises