Adarq.org

11-12-25

Cardio x 50 mins, of which 25 hard

Calf raise + lateral raise + curl

Notes

loving the stairmaster (i tell myself). kind of what to go for 100 flights as fast as possible -- i do it in sub-20 as part of these workouts and that's a pretty hard effort, but not maximal

14-12-25

Cardio x 80 mins, of which 20 running

Notes

Not 100% but feeling decent!

16-12-25

calf raises + lateral + arms + rev nord

17-12-25

45 mins cardio

22-12-25

Run -- 7.1k, 40:01

Notes

Bit of foot pain first 10 mins, then fine. Tmrw lower impact.

26-12-25

Run -- 7.05k, 43:13

Lift -- some curls + laterals

Notes

foot basically fine.

foot basically fine

 

great to see you, and glad you're back on the horse. hope the foot stays okay and eventually returns to normal!

how formal do your work shoes have to be?

31-12-25

Cardio -- jog to gym, 100 flights on stairmaster in zone 1/2 (~27 mins, 60 steps/min, 130s hr), jog home via a longer route

41:18 total, 136 avg hr

Notes

could have done this fully outside, but in spirit of keeping foot strong I kept it low impact. kind of pleasing to know i can just climb steps semi-indefinitely without notable fatigue

in spirit of LBSS's similar summary, here's my year-wide stats:

Total days active: 274
Total runs: 214, 176 hours, 1759 km
Total indoor workouts: 93, 83 hours (this will include treadmill walking, treadmill runs that i just logged as cardio, stairmaster, and some lifting that i tracked)

Spent like 2-3 months this year pretty injured but very happy with consistency both outside of and during those periods. Kind of disappointed that my improvement in running doesn't feel like it has scaled that much compared to the work i've put it, but hoping that will come when i can string together a few months of uninjured training -- given how little i've been doing last few weeks and how good i've been feeling when running lately, i am optimistic

lifting very much on the backburner, but i can still hit 10 reps of chins with +30kg, a few dips at that weight, calf raises are strong, and RDLs/rev nords both in range.

diet got a bit off track at back end of year -- was a bit bummed out by combination of weather, life stuff, and injuries, so not too surprised by that. aiming to move back from ~75kg to low 70s and just stay there. should come pretty naturally as i get back into better eating habits (i.e. less stress snacking -- my baseline diet is always good and veg heavy)

goals for next year: sub 19 5k, sub 90 half. both should be very doable. maybe get one arm chin back if i feel like lifting more? avoiding injuries and being smarter about sprinkling in non-running stuff -- ilike and can sustaint 6/7 days a week of working out, but not all of that needs to be running!