Adarq.org

02-02-26

Run -- 7.4k, 51:44

Notes

plodplodplod

really interested to see how NSM works for you!

yeah, looking forward to it. I basically did it before but with less sensible load progression. While i'm not 100% sold on the 'this is the only kind of workout you need' aspect, I think the real point is 'don't burn yourself out, do some form of sensible load tracking, because that allows sensible load progression' which I 100% buy, and which aligns with how I organised my lifting when that was a focus. cba to think about periodisation, tapering, deloads etc, just find something that let's you progression and lock in to that.

This is the plan I made, look how simple!

really interested to see how NSM works for you!

yesterday

- treadmill progression run x 60 mins
started at 6 mph and gradually went up to 8.5 and then 9 at the very end. not exactly the same as a kenyan-style progression run since part of the whole point of those is to go by feel, but adjacent to it. forgot headphones so this was raw-dogged. RPE 6-6.5. HR just touched 160 at the very end.

today

- treadmill run x 54 mins @ 8:27 pace

- superset x 3
-- chin up x 5,5; pull up x 5
-- paused push up x 10

- TTB x 5; hanging L-sit straight leg hold x 10s

- treadmill run x 25 mins @ 8:27 pace

grinding it out, grinding it out.

ran 315 km/195 miles in january, pretty happy about that, especially with the storm disrupting everything.

31-01-26

-- Run
- w/u
- 8 x (3' on / 1' off)
- c/d

9.88k, 52:17 total.

-- Lift
RDL, Reverse Nordic, Lunge, OL Calfs, Dips, Chins

Notes

4:16 pace average for the reps, Average HR in the mid 160s, peaking in the low 170s. RPE of final rep like 3/4. Looks like I've retained a decent level of fitness there.

Read James Copeland's book on his training/Norwegian Singles Method and realised today is exactly 15 weeks out from the next half marathon I signed up for. My peak CTL that I've reached is 47, and my CTL going into my last/first half was 43.

Given this, my goal is to ramp up pretty conservatively and aim to hit 52 CTL in the week before Hackney. I'm at 37/38 atm, so that's a ramp rate of 1 per week, and just involves increasing weekly load 5 per week, peaking at around 400.

Means starting at ~320 mins easy + 72 mins SubT, increasing those each by ~3-5 and ~1-3 min per week, peaking at 370/96.

Excited! Not really ever done a proper running training plan before, and think that sitting out and working through this and how to build at a sensible rate was a good exercise. Hoping this will keep me pretty fresh -- weeks 1 through 9 of this look pretty easy to me, tbh. Which is good! Think in the past I went aggressive with load building, jumping from 320 -> 350 -> 380 rather than building more gradually.

30-01-26

AM --
Run - 4.79k, 25:59
Lift - misc upper body stuff

PM --
Run - 4.05k, 20:36

Notes

Feel pretty fatigued lately, had a two day mild head/neck ache, which is usually the sign that I'm little wrung out. Need a proper restorative weekend (which doesn't mean one where I don't train, just need to do some nice and/or fun stuff as well0