Adarq.org

15-01-26

Run --
- w/u
- 5k @ ~4:30
- c/d

Total - 9.7k, 49:45

Notes

Just felt like picking up the pace a bit. Not too hard, what iirc nate jenkins calls `fundamental tempo`

Wouldn't this drive you into the ground neurally speaking?

no

12-01-26

Run -- 4.29k, 27:38

Notes

had a pretty bad cold since sat eve and this was all i had energy for this morning. feeling mostly better now. just want to get a proper run of training in!

09-01-26

Run --
- w/u
- 2 x (1k @ 5:00, 1k @ 4:08) + 2k @ 5:00
- c/d

Total - 9.81k, 51:14

damn, how's your head?!

thankfully fine! had a bit of a sore spot at the back (likewise hip, elbow and shoulder) but seemed to get away with it overall! Probably distributing the impact across those four places rather than hitting any one in particular...may have played a role in taking yesterday off, though.

06-01-26

Run -- 5.11k, 33:21
Stairmaster x 50 floors in 11 mins
Curls + laterals

Notes

Foot still feeling okay! Little sore today, but not surprised given yesterday had calf raises + the run was in Altras

04-01-26

Run -- 8.31k, 50:56
+
Elliptical x 15 mins

wil try to get lower lifting in later, foot still good

Quote from: Raptor on December 08, 2025, 11:19:01 am

Updates?

just so lazy to update my workouts. i have them on my phone though. i need to do a lot of copy/pasting and editing

been sick the last few days so strength no doubt dropped

loving training until failure for a single set. the workouts feel amazing. i stimulated the muscle without beating myself up, so i leave the gym still energized and feeling accomplished

now what i like to do though is fail 3x in a row. So I may DB bench a big dropset of 40kgx3, then 30kgx4, 20kgx4  (failing an additional rep after those) for example. That's 11 reps total yet definitely also stimulated strength gains with the very low reps, and size gains via going to failure 3x in a row on an 11 rep set (14 reps if you count failed reps).

i'm loving this way of training and i wonder how it could have worked out 10-15 years ago in my training career.

the other amazing thing is these style workouts lead to gains even if i only lift 1x per week or every 2 weeks. It used to be the case that I would lose some strength very fast if I missed a couple of workouts

this is exactly how i've been doing my lifting lately as well! fun, fast, efficient, and at the very least you can maintain  with a pretty load time input!

01-01-26

Run --
- w/u x 15'
- 4 x (4' @ 4:17, 2' @ 5:00)
- c/d
Total - 9.7k, 51:53

Lift --
Chins, Dips, OL Calf, RDL, Rev Nord, some lateral raises

Notes

Best foot has felt in a while. Workout was on treadmill. Need to improve my cold weather running gear selection.

Avg HR for the 4' segments was 154, 162, 162, 163, overall max was 167. Pretty pleased with that since it was a decent pace, I did harder rest intervals than I typically do, and HR normally climbs indoors. Maybe just a poorly calibrated treadmill, or maybe I've held onto fitness better than I though and the big period of not doing much is letting it manifest properly.

if you run sub-19 5k, there's basically no way you shouldn't run under 1:30 for HM. good luck this year!

oh yeah, I mean I was only 30 seconds off of that half marathon times (compared to 43s off the 5k). But I don't have any attachment to another half time between 90 and 80, and 80s not a realistic goal for this year I think. I guess sub 85 would be pretty cool as that is basically 4:00 pace the whole way, and per vdot maps to around 18:30 5k, so those can be the target goal for next winter!

and thanks, same to you!