Adarq.org

21-04-26

Run
- w/u
- 3 x 11' (1'30") [4'14" average]
- c/d

12.04k, 58:19

Lift
Curls, Lateral Raises, a few sets of pogo hops

Notes

Bit of left knee and right heel pain. Didn't feel either in the run, just when walking about later in the day. Hopefully transient.

Well that's like 2/3 seconds/km than I've done this workout before, and this was after the biggest weekend I've had + it's 11' reps instead of 10' and and avg HR during reps was 157 (normally mid 160s). RPE felt as normal, and HR is pretty variable (and I don't trust the Coros optical arm strap as much as the not-yet-broken chest strap), but still, those seem like good signs! Esp given recovery state.

23-04-26

Run
- w/u
- 5 x 6' (1') [4:09 average]
- c/d

11.64k, 56:44

Notes

so-so workout, but knee feeling basically fine today at least

25-04-26

AM:

Run
- w/u
- 16k @ 97% HM [4:15 average]
- c/d

21.19k, 1:38:14

PM:

Lift
RDL, Calves, Rev Nord, some KB stuff, chins, dips, curls, laterals
foam rolling (!!)

Notes

Well well well. That felt _great_. Didn't even touch 170 HR until KM 12, and only average 170 for 2 KM (final 2 were both 169) and max HR was 174 (and I'm fairly certain at this point that LTHR is 175-177, based on 5k, 10k, and HM data). Set a 10 mile PB (1:08:36, vs 1;08:45 that I ran in the half 6 months ago), and RPE was very moderate -- maybe lower than last Saturday's big workout!? Avg temp was 16 C during this run, too, so warmest run I've dealt with. All signs are looking positive!

Took 70g carbs during this run (40g via gel, 30g via my water).

Read a useful John Davis article last night (https://runningwritings.com/2025/07/sub-70-half-marathon-training.html), so took inspiration from there for this workout. I guess next Saturday I'll do something like the "5 × (3 km at 100% HMP, 1 km at 85–90% HMP)" workout that he describes, though maybe not quite as intense as that. Will see how I feel.

Tomorrow's run probably won't be a full LR, though we'll see how the legs feel.

ETA: left calf felt pretty stiff so managed to motivate self to get up and do some lifting. decided even to foam roll a bit. felt a lot better after! and tbh wasn't feeling that bad before -- agai, much better than I felt after last week's workout