Adarq.org

25-06-25

AM

Run -- 7.47k, 48:51

PM

Random upper lifting cba to log details

Notes

good run, though i think the chest strap had some sketchy moments

doing another parkrun 5k on saturday, cba to taper so will still do 3x10 tomorrow probably. intervals.icu tells me my fitness is now 45 compared to 40 last time, so maybe i'll pb. training paces haven't picked up that much tho and it's gonna be hot, so i suspect it'll be a grind.

28-06-25

Parkrun 5k -- 20:18 [3:57, 3:50, 4:12, 4:19, 3:55]

2k each w/u + c/d, then another 5k after coffee with pals, so 14k on the day.

Evening

inc Fly ->lighter fly -> inc press -> dip drop set

bb row -> pullover ->  lighter pullover-> chin drop set

Notes

This is a tougher course, so by the standard scatch score conversion, this is basically exact same time I ran last month (also 5 C higher dew point, very muggy today), so relatively happy. Not much time has elapsed and volume has increased a lot, so much more fatigue in my legs. Disappointed not to be faster, but realistically it was a good effort.

Also, mentally just not strong enough. HR in Ks 3 and 4 was lower than 2. This course features some big hills up and down and I just didn't have the mental strength to grind up and then use the down as well in those sections. Managed to turn it back on with some positive self talk in the final 5. But really think with a better mental game plan I could have gone sub 20.

Stopped 3 times during the longer warmdown jog to do 3x10 pogo jumps. Seems good for my foot pain to do what I can to improve/strengthen foot/ankle/calf function.

Oh, one plus: I confirmed I was indeed using chest strap HR for the 5k, so got an updted LTHR of 174, so feel like the 177 one from last 5k is pretty realistic given slight lack of max effort on this one. Tho 174 seems good to use as my benchmark for sessions given condition adjustments (temp, coffee, food etc) vs weekday sessions.

ETA: https://runnersconnect.net/dew-point-effect-running/ found this table. Went from the "slightly difficult" range for last run to the "very difficult" range for this one. Conservative conversion (1.03 vs 1.01) puts this at equivalent to ~19:55 in previous conditions + another 9 seconds from this course being 2.2 SSS vs 1.9 SSS (https://www.thepowerof10.info/content/itemdisplay.aspx?itemid=1706) puts this as 19:46 equivalent on previous conditions. Solid.

ooh i had forgotten about that table. gives me an equivalent of 19:07 for the last 5k race i did (dew point 70 = -5%), so i like it lol.

i definitely feel you about hills, a big climb in km 4 is what killed me going sub-20 in that race. mental strength is one way to think about it, but i think another way is self-knowledge: my lack of mental strength in that situation came from not being sure that i would have anything left in the tank for the last 4 minutes if i pushed a bit harder up the hill. as it happened, i finished less tired than i had in the parkrun i did a couple months prior. so next time i'll gun it a little harder up late climbs and see what happens. racing is a learning experience. that's one of the things that's fun/valuable about it.

ETA: magness even alludes to that in his video about kipyegon's sub-4 attempt today: fading in the third quarter is more common with inexperienced runners.

Oh yeah for sure. I guess meant mental game generally rather than just strength per se. For sure just need more racing/learning what it's meant to feel like when you're going the right level of hard.