Adarq.org

06-02-26

Run -- 6.74k, 42:06

Notes

runs been shorter than planned, but also looks like i got the load/min calc for easy runs wrong so actually on pace for target load for the week, so all good

04-02-26

Run -- 7.13k, 44:37

Lift -- chins, dips

Notes

Felt pretty good!

02-02-26

Run -- 7.4k, 51:44

Notes

plodplodplod

really interested to see how NSM works for you!

yeah, looking forward to it. I basically did it before but with less sensible load progression. While i'm not 100% sold on the 'this is the only kind of workout you need' aspect, I think the real point is 'don't burn yourself out, do some form of sensible load tracking, because that allows sensible load progression' which I 100% buy, and which aligns with how I organised my lifting when that was a focus. cba to think about periodisation, tapering, deloads etc, just find something that let's you progression and lock in to that.

This is the plan I made, look how simple!

31-01-26

-- Run
- w/u
- 8 x (3' on / 1' off)
- c/d

9.88k, 52:17 total.

-- Lift
RDL, Reverse Nordic, Lunge, OL Calfs, Dips, Chins

Notes

4:16 pace average for the reps, Average HR in the mid 160s, peaking in the low 170s. RPE of final rep like 3/4. Looks like I've retained a decent level of fitness there.

Read James Copeland's book on his training/Norwegian Singles Method and realised today is exactly 15 weeks out from the next half marathon I signed up for. My peak CTL that I've reached is 47, and my CTL going into my last/first half was 43.

Given this, my goal is to ramp up pretty conservatively and aim to hit 52 CTL in the week before Hackney. I'm at 37/38 atm, so that's a ramp rate of 1 per week, and just involves increasing weekly load 5 per week, peaking at around 400.

Means starting at ~320 mins easy + 72 mins SubT, increasing those each by ~3-5 and ~1-3 min per week, peaking at 370/96.

Excited! Not really ever done a proper running training plan before, and think that sitting out and working through this and how to build at a sensible rate was a good exercise. Hoping this will keep me pretty fresh -- weeks 1 through 9 of this look pretty easy to me, tbh. Which is good! Think in the past I went aggressive with load building, jumping from 320 -> 350 -> 380 rather than building more gradually.

28-01-26

Run -- 6.33k in 35:58

26-01-26

Run -- 5.08k, 34:57

Lift -- Chins, dips

Notes

Feet a little sore so kept it short.

24-01-26

Run -- 2k easy, 2k steady, 1k easy, 2k steady, 1k subT [4:15], 1k @ 5k [3:54], cooldown

10.46k, 55:38

Lift -- OL Calf, Chins, Dips, laterals, curls, flyes

Notes

Had too big a bowl of oats too soon before the run, so felt pretty bad until about kilometer 6. Pleased with how controlled that 3:54 k felt! Steady here is like 4:50 pace, fwiw.