Adarq.org

that was interesting. i'm not sure i'm going to start using it imminently, but i like the guy's style. funny to note that the first comment is a reference for more fancy gear. clicked through to the norwegian singles article and that seems like it would be interesting to try, maybe next year if i manage to get through this year with a real build up in training consistency and volume. i kind of have qualifying for boston as a back-of-the mind goal now. and getting faster over shorter distances. like, touch wood the rest of the year goes well, i achieve my ultra goals, and maybe next year i dial in on 18:xx 5k and sub-3:00 marathon.

made an appointment with a neurologist for the end of july, earliest i could get in with one that's in-network and came with a strong referral for migraines specifically.

norwegian singles is what i've been doing for the last while. it just feels very manageable/sensible, structured like a good lifting programme (put you near, but shy your recoverable volume, progress absolute load but keep relative load approximately same, only moving that lever when you need to, etc). also just never have to think about sessions, which i enjoy, happy to lock into a boring thing and do it on repeat. there's a good strava group and subreddit for it with lots of stuff about how people have adapted it to the marathon.

20-06-2025

Run -- 7.11k, 50:52

Notes

Lol slow. 124 HR avg at least. Slept like 5 hours tops each of the last two nights. Too hot at night to sleep well.

19-06-25

Run --
w/u
3 x (10' on / 1' off) [4:33, 4:35, 4:34]
c/d

Total - 10.23k, 53:45

Notes

HR 161/164/164. Higher than last week but cats woke me up at like 5am so, unusually, I had a coffee before this run. Also it's just gross hot lately, even if mornings are cooler.

Respiration Rate in last minute of each rep was like 36-38.

17-06-25

AM

Run --
w/u
5 x (6' on / 1' off) [4:31, 4:26, 4:26, 4:26, 4:29]
c/d

Total -- 9.02k, 47:53

PM

1a DB Pullover 32.5 x lots, fewer
1b Chin BW x lots, fewer

2a DB Fly 17.5 x lots, fewer
2b Dip BW x lots, fewer
DB Inc 17.5 x lots

Notes

Took me like 15 mins longer than normal to get out the door this morning. Just so tired. I genuinely yawned during the 3rd rep. Yawning with 160 HR lmao.

Max HR 167, avg for reps 155 (so 159 for last two). So I guess good on that front, just not enough mental drive to give more. Short one as well b/c of that. Still, got the work in.

ETA: https://www.strava.com/pros/105366367?num_entries=20#interval?interval=202509&interval_type=week&chart_type=miles&year_offset=0

winner of 2024 chi/2025 boston does a lot of his easy runs at 6:00 k pace, lmao

15-06-25

Run -- 14.26k, 1:36:02

Notes

Avg HR 131, warm but not crazy, so pretty comfortable. Doing this day after 10x3'+lifting makes it a good 'durability'/muscular workout.

59.9k in the end lol, if i'd realised i'd've run 100m further for the arbitrary goal

13-06-25

Run -- 8.10k, 57:56

Notes

Sadly no longer cool even for first thing in AM runs. 7 min kms to keep HR sub 130 lmao.

Felt it a little yesterday when walking home, a couples time on the run and then a couple times while playing with my cats in the evening, just like a weird "gunked up" feeling around the right popliteus. Have had issues with that ages ago. Hopefully it clears up on its own.

Last day I did no exercise was 20 April!

11-06-25

1A Chinup
30x9 + 15x6 + BWx idk lost count but like 6 sets

1B Dip
20x8 + 15x5 + BWx idk lost count but like 6 sets

Lateral
17.5 x idk a bunch of sets + 5x20

Notes

Just did sets of dips and chins until I couldn't do 3 full reps of chins. Took a while.

First day without a run since 12 May (and 28 April the last before that). Just needed a lie-in this morning. Then decided to prioritise lifting this evening. Sesh tmrw I guess.

08-06-25

Run -- 12.53k, 1:22:12

Notes

66k, 6:37 time on feet this week. Nice.

 Mixing units, but that's the first 40 mile week I've ever done. No deliberate effort to extend things, just got a bit more efficient with morning routine so those runs had the space to be a bit longer. No plans to extend things either, for a while, just settle here and see what happens.

Maybe I'll take the long run out to 90-100 mins now and then. I'm nominally training for a half in October (though really just training to be faster generally without any peaking in mind), so makes sense for LR to be at least as long as I am aiming to do that in (1:25-1:30 I guess  I'm thinking atm, since those map to ~18:30-19:30 5k, which I think given my training/current rate of improvement is a reasonable range to expect to be in).

Noticed that sometimes my HR Strap disconnects from watch if I wait to long to start. Wonder if that happened at the 5k (was like 20 mins milling around between arriving and starting the race, and I don't remember if I checked to re-pair the strap) and if so if the HR reading I got from that race is just stride-locked nonsense. Coros app a bit opaque when it comes to telling you whether a device was connected for a give neffort, as far as I can tell so far.

ETA: Average 3450 kcal last week and that was enough to maintain weight. That said, even with cereal, nut butter, smoothies, and biscuits that's just a lot of effort and a bit of a struggle digestion-wise. Might just go with the grace of god and return to appetite-based eating and just ride this where it takes me. Shouldn't lose too much muscle given I'm still keeping up a reasonable effort lifting wise.