Adarq.org

04-09-26

Run -- 7.11k, 47:48

Notes

fit this in at lunch; achilles feeling pretty okay, but bad headache all day

not just advocating for but doing, IIRC!

yeah pretty sure there was a timelapse video of the 1000 lunges on a basketball court. i remember doing the 1000 lunges once myself as well lol. good times.

eta: guess i was thinking of this: https://www.youtube.com/watch?v=GiXO7trtqes

01-09-26

Cardio
- w/u [mostly running]
- elliptical 4 x 8' (2') SubT
- c/d

1:03:38 total

Lift
SL Calf ISOs - 4 x (4 x 6") w/ 50, 60, 75, 75....75 maybe heavy enough, bit tricky to load it more, got 20kg vest on, 55 on the belt, guess i could stick more in a backpack
OAC ISO 2 sets
Dips 1 set

Notes

felt pretty good

https://evokeendurance.com/resources/muscular-endurance-all-you-need-to-know/

Came across this recently when I was reading about the winners of last year's UTMB, Tom Evans and Ruth Croft. Both are coached by Scott Johnston and he's a big advocate of 'muscular endurance' (which he does via either like weighted hill walking or big circuits of lower body stuff). The training sounded super familiar, since I remembered you advocating for the like 1000 rep lunge workouts based on your reading of Yuri Verkhoshansky. Well, lo and behold, everything old is new again, and Johnston took if from Yuri as well! Hype to see that name coming back around, and this time in the endurance world rather than the power world.

29-08-26

Run - 12.25k, 1:25:24 (power-walking breaks at 5k and 9k just to give lower legs a breat, those were like 8:45 pace and manage to keep HR upper 110s, lol)
Gym cardio - 41:26, 126 hr

Notes

decent enough, not pain free but never too bad, but kept it conservative with the two quicker walking breaks.

don't think i remarked about it then, but i did 9 hours 11 mins of cardio last week, of which probably ~3-3.5 hours was running (two actual runs + ~10-20 mins each other day with running to/from the gym, etc) and ~100 mins was SubT+. plus probably more lifting volume than was sensible at the weekend. so not too surprising that i have been rather tired this week (+ a bug going around at the office, though i did not succumb, may have been fighting it off, + weather has changed and it's darker in the AM, so harder to get moving).

anyway looking at the running number, maybe i am still going a bit too much relative to stage of rehab. hard to say. maybe time for a second PT visit just for a follow up. has been 104 days (!!) since the hackney half, after all...

27-08-26

cardio - 1:07:09, 120 hr

Notes

super sleepy, so just easy today and no lifting

25-08-26

Cardio
- w/u
- 3 x 9' (1') elliptical [~160 hr]
- 3 x 2' (1') stairs [~165 hr]
- c/d
1:01:00 total

Lift -- just calves

Notes

solid sesh, upper still sore. could have run this workout, i think, achilles feeling pretty decent. still going to play it slow, though.

23-08-26

Run - 10.09k, 1:05:56
Gym cardio - 58:45, 122 avg hr

Notes

Was worried I had overdone the achilles yesterday since the left side was pretty sore in the evening. Basically pain free today and running was totally fine. First 10k run in a good while! And 10 mins more on the backend of the gym cardio, too. Especially pleased since I probably did like 8-10 sets of calf raises to near failure -- first meaningful calf DOMS in a while.

Said this last week as well, but man I just feel so good after long super easy session (with a bit of carbs in there). Just so relaxing.

Upper lifting later.