Adarq.org

The training haiku by Michael Joyner (scientist who published the paper in 1991 claiming a sub 1:58 marathon was possible):

Run a lot of miles
Some faster than your race pace
Rest once in a while

13-03-18

Workout

Various sets of NG chins, pushups and KB OHP@16kg

Notes

Went to physio to talk about ankle/achilles stuff, he said a lot of interesting stuff that made sense to me. Will write it up later -- still good to run 4-5x week, just have to some more prehab stuff more conscientiously.

Edit:

So basically about 8 years ago I totally fucked up my right ankle and it has had way less flexibility than my left since then and I never really did much to remedy that. Unsurprisingly that's caused issues. Surprisingly my right glute is nowadays basically asleep, as far as the physio could tell. I had kind of experinced this when I was lifting more last year, but figured it was a more subtle diff - left glute would get more sore, etc., but soreness could be pretty asymmetrical in lots of places so I never really thoughts much about it.

He had me do some one footed balancing stuff and pointed out something pretty interesting that I would have never noticed. Balance on left foot is obviously better than right, though I had always figured this was just b/c i'm left footed/handed in general. He pointed out to me, though, that when I balance on my left foot my toes are totally relaxed, but that when I balance on my right foot my toes are gripping the floor like mad. Basically because my right calf and glute are weak everything else in the area has to take over to keep stuff in check, and obviously all those little bits and pieces are not as strong/stable/capable of keeping hip-knee-ankle organisation solid, so injury is possible. Plan is simple: glute activiation daily, especially before running, and work frequently on (right) ankle flexibility and calf strength.

Quote from: Joe on March 07, 2018, 06:08:13 pm

Perhaps against my better judgment I have signed up for the Edinburgh Half Marathon on the 27th of May. My two pals from the hard 10 mile run are running the full marathon that day, too.

that's a big step!! I know for sure you can complete a half, not sure if you can complete one at some goal pace consistently throughout .. but by May 27th, you should be able to for sure, especially if you keep getting in some long runs with those guys who are doing the marathon.

Just no burgers & grease shortly before the runs, lulzuzluz.

pretty cool tho man!! halfs are long! but alot slower, so kind of enjoyable .. mine was mostly enjoyable until mile 10. lol. but that probably has more to do with training...... I've done 10 mile long runs at consistent paces, but not much more than that. So, body is probably just programmed to relax after 10. Need to fix that ASAP. March 24th coming up soon

excited to watch you train for that. maybe do a few 5k's in between? one or two in april, maybe another in early May. Staying "race fresh", even if it's a shorter distance, really helps.

peace!!!!!

Yeah I have no worries about completing it, I'm sure I could go out and run one right now, given I've finished several 10 mile runs without issue. My provisional goal time is sub 1:40. This calculator https://runsmartproject.com/calculator/ puts sub 1:40 as equal to a 21:47 5k, so it seems pretty doable with training to get used to that sort of distance/length of effort.

Haven't put much thought into how I'll train for it yet. Main thing will just be getting minor injuries under control so that I can build up to like 40 miles a week consistently by then. Get a couple of runs longer than half distance in, too ,probably. That, plus a few Parkruns to keep sharpness and some more tempo runs is probably all I'll plan for it.

10-03-18

Workout

Run -- ~5.5mi in 49:10

Notes

As usual on this route the GPS gets mega confused at one particular spot, though it was fine on the way back, which is nice. Average pace was ~8:20 with HR ~152, decent.

It's warm today! ~12C/55F and I'm super sweaty. No gloves and no cold hands. Just seen Adarq complaining that this weather is cold, lol.

09-03-18

Notes

Ankle/achilles feeling better but still think I'm gonna rest/just do bodyweight stuff today to let it get 100%. Not need to rush.

Feel totally wiped today for some reason :/

Quote from: Joe on March 08, 2018, 04:53:38 am

08-03-18

Workout

Run -- 4.18mi in 36:37 [8:32, 8:48, 8:48, 8:56]

Notes

Achilles feeling a fair bit better, but I decided to keep this very short and pretty easy so as not to aggravate it. Not sure I'm actually fully recovered from Sunday/Monday double yet, either, as hamstring still a little sore, so it's just as well.

nice, good move keeping it relaxed/easy. sounds like you'll be 100% soon.

Quote

Getting a little warmer here [6-8 degrees / mid-40s] so I decided not to wear my gloves as an experiment. First time since like January that I've run without gloves, probably. It felt really weird, hands felt so naked and light, lol. Should have worn gloves though as they are really cold now, oof. Lesson learned.

Sore from bw stuff not too bad.

i didn't know you were always running with gloves hah.

The gloves were very necessary for me. I had a shitty thin pair that were fine until it got into the 30s. When it was that cold I basically wouldn't be able to type for like 30 mins after a run even with those gloves, so I had to get warmer ones!

Perhaps against my better judgment I have signed up for the Edinburgh Half Marathon on the 27th of May. My two pals from the hard 10 mile run are running the full marathon that day, too.

glad you bumped.. this morning, my RHR was ~100+, so I decided to test manually: 42 .. then I click back to the HR monitor on my watch, and it said 40, then 37, etc. lol. so weird.

but ya, when it was ~100+ according to my watch, it was definitely in the low 40's. I checked a few times before saying, ok let me see for sure what it is based on a 60s test.

my watch based HRM hates me.

weird stuff.

also: a few weeks ago, after 21 miles:

Lol, basically the same thing happened to me this morning. My watch said RHR was like 100 and I thought that seemed like bs so took a manual reading and got 48. My watch seems to take a while to settle down, but has recently seemed to be pretty reliable when monitoring actual workouts, I think.