Adarq.org

i rediscovered/remembered ross enamait the other day. saw an article by john davis about strength training for running and that basically recommends circuit training, and it brought rossboxing right to mind. his blog is still up, so i was looking through the archives. got me itching to find a truck tire and buy a sledgehammer, lol.

- half marathon race in 1:28:38 (official), 1:28:10 (watch)
PR'd by over two minutes and followed my pacing plan faithfully: conservative for the first 6 km (4:16 average), middle 10 km right around target pace (4:12 average, against a target of 4:14), then over the final 5 km i literally ran sub-20. felt incredible. caught and passed about a dozen people in the final two miles.

RPE 9.5, i crossed the line feeling almost like i was going to throw up but in retrospect i know i could have started cutting pace down earlier and probably run 1:27:xx at least on the watch. the effort didn't start feeling hard until around two miles to go, when i dropped down to sub-4:00 pace and then sub-3:40 for the final kick.

feeling very good. training: it works!

ETA: fueling was also on point. i forgot to bring coffee with me but i bought a caffeinated gu gel at the little mini-expo they had set up and took it a half hour before the start, along with a fig bar. SiS beta 40g gels at 5k, 10k, and 15k, and water only from the four aid stations. helped that it was cold, just above freezing at the start and probably low-40s/6-7 degrees at the end. so not much sweat.

had fun at the scrabble tournament yesterday, as well. went 4-4, with four close wins, one close loss, and three ass-whippings, so despite going .500 my cumulative spread was a hilarious -649. i really do like playing scrabble, i should play more and study at least a little. i am, as they say, a good living room player, but it'd be fun to level up at least a bit.

Gym work 72

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press (wide grip):

20x6
20x6
50x10
50x10
50x10

Medium bar squat in OL shoes:

20x6
60x6
90x6
110x3 (pretty shaky)
120x1 (good, could've done 3 or so)
100x6 (difficult)
85x6 (good)
80x6 (good)

Landmine one-leg deadlift:

bar+10kg x 10
bar+20kg x 10

Landmine push press:

bar+20 kg x 10

Glute cable kickbacks:

5 pins x 10 (each leg)

Bodyweight: 90.5 kg (-0.3 kg)
Exhaustion level: 10/10
Rating: Good

Comments:

A good but very tiring workout. Had a chat with another guy that was training so I stayed in the gym for quite a bit, 1:30 hours. Squats were weird - the 110x3 set felt heavy and shaky but the 120x1 felt explosive and easy. Bench was fine, even though it's still very low weight.

28-03-26

Run
- w/u
- 10 x (3' on / 1' off) [4:04 average]
- c/d

13.5k, 1:09:29

Lift
- RDL, Pistol Squat, Speed Skater Lunge, OL Calf
- Chins, Dips, Flyes, Curls, Laterals

Notes

Solid workout. Was wind-free for first 5 reps then got a brutal cross-wind for the second 5. Finally went to check the wind-effect chart in Sirpoc's book. 20km/h winds today, which he has as turning a 4:00 pace into 4:10. Seems about right. [eta: gusts up to 50 km/h, lol]

1 set of everything except calves, chins and laterals. Bringing in speed-skaters to get some lateral strength in, always feel like glute abductors/glute mede need more tlc

7 weeks + 1 day until the Hackney Half. Think I'm pretty much exactly on plan or a touch ahead. Should hit mid 380s for load again this week, despite it being sort of a 'down week' (one shorter easy run + dropped a SubT rep on Thurs), so if I go into next week feeling a bit refreshed, then an fully on-plan week should put me around 400 CTL, which was originally the target the heaviest week of training. Considering having a big week or two end of April where I maybe do some durability workouts (i.e. Saturday becomes 60 mins easy finishing with a SubT, then Sunday is just a normal long run?). I'll study Sirpoc's marathon block a bit and decide whether it's worth it.

start journaling again! even though it's basically just me, joe, kingfish, raptor, and occasionally loopy and one or two others who still update here. just having the external accountability of posting here still helps me keep myself accountable.

weight goals have to be linked to diet, have you been changing your diet at all? running 5k a day is good for you but it only burns a few hundred calories.