Adarq.org

31-05-25

Parkrun 5k -- 20:06 [3:53, 3:58, 4:07, 4:10, 3:55] according to watch, 20:03 according to Parkrun officially.

Ran to and from the race as well (4.5, about 28 mins each), so 14k total and ~75 mins running, not bad. Will still do an easy 80 mins tomorrow probably.

Notes

Felt good. Tried my hardest not to go out too hard, and knew I was aiming for 20 or so given training and such, and felt good on the day. So hard to find that pace when you don't train it. Was 5 laps of a small park and 600+ people, so I think Ks 3+4 being slow is also partly explained by being bad at dealing with weaving through a big crowd.

Quite a funny course, you run up a like 5% grade hill for 500m, then gain back all that altitue with a 250m downhill, then flat for 250m, then repeat 5x. Makes pacing weird. (GAP/Coros effort pace both give me "3:57 pace" fwiw)

Anyway, was super fun, and really nice to do it with buddies. Turns out I over-estimated the fitness of the others so I actually was the first finisher.

Not used to racing so I think effort wise I definitely left something on the table. That'll come with practice. Everyone had fun and the others do Parkruns pretty regularly, so hopefully I'll improve the mental game with more reps with the boys.

Vindication that my training paces are on point, though, had worried the reason I was feeling cooked this week was that I'd been using too fast paces.

Max HR was 190 (from chest strap), seems plausible given it was ~195 7 years ago. Will adjust some stuff based on that (more w/r/t expectations, don't really use it for pacing).

Eta: same training pace calculator says my easy pace shd be 5:55 to 6:15...lol I just never have it in me to do that in the morning. Plus adjustment for zoom fly 6 vs easy shoe

29-05-25

Run--
w/u
2 x (11' on / 90" off) [4:33, 4:30]
c/d

Total -- 7.6k, 40:30

+ Chins and dips afterwards

Notes

Legs _still_ sore from Monday, kinda crazy. Less volume here in hopes I can actually be recovered for Saturday.

27-05-25

Run -- 6.3k, 44 mins

Notes

Like 8/10 doms in hams, glutes, quads. Woof.

25-05-25

Run -- 12.45k, 1:26:52

Lift
1a Chin
30x8 + 15x7 + BWx7+5

1b Dip
30x5 + 15x5 + BWx6+5

2a Wide Grip Pullup
BW x 9  + 6

2b Decline Deficit Pushup
BW x 10 + 7

Lateral Raise
20 x 11 + 7 + 5 + 4

Inc Curl
20 x 9 + 6 + 4

Notes

Rather slow today, but avg hr was like 129, so that's pretty low. yesterday was a bit of a different simulus in being a bit faster than usual (even if the like functional load about the same given rest:work ratio, etc etc), so partly due to that (calves a bit sore), also did like 15k non-running steps yesterday and had a long day, so not surprised if recovery less than 100%

Got home, downed a sugary drink and did the lifting about 10 mins later. Felt like a pretty decent effort given that. Public holiday tmrw, so will do a double, run in AM and legs lifting in eve. Will probs do sessions Mon + Wed, then have 2 easy days and do a Parkrun on Sat to get a 5k benchmark in.

Eta: volume PR (61.1k, 6hr18m). 78-22 split easy-hard in terms of time. nicenice. main avenue to upping load is extending the easy runs. getting a running backpack this week, so commuting to or from work would be a great way to do that

23-05-25

Run -- 6.5k, 42:45

21-05-25

Run -- 5.18k, 35:44

Notes

Nice first day, team seems cool.

19-05-25

AM: Run -- 7.27k, 49:02

PM: Lift

Zercher
120 x 1, 1

Chin
+46x1

OAC attempt
got to ~90 degrees from bottom with both arms

OAC Negatives
BW x 1, 1

Incline Fly
17.5 x 12+5+3+3

Wide-Grip Pullup
+20 x 9 + BW x 7+5

Incline Curl
20 x 13+7+5+3

Dips
+15 x 9 + BW x 6+4

Notes

Start new gig on Wednesday so luxuriated in the split session today.

Run was good, HR avg 130, plenty of time in the 120s. Feels pretty nice to be able to do an actual run at that sort of effort level, though looking forward to the pace being a little brighter.

Got some Clifton 9s on big discount now that the 10s are out. Loved my 8s (which I recently retired) and these feel pretty similar, if marginally more plush. Toe box a bit tight/narrow (I have this complaint with basically every shoe other than my Bostons and, in the past, Altras [duh]). Usually that resolves with time as the upper stretches. Pretty happy w/ my current rotation (sessions: Boston 12 + Zoom Fly 6, easy: Vomero 17 + Clifton 9) which should last me a good long while (Vomeros at 200k, session shoes at 60k, Cliftons brand new) since (a) my volume is low b/c I'm slow and (b) nothing gets used on back-to-back days.