Adarq.org

25-04-26

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

21.19k, 1:38:14

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.

- run 55:18, 10.00 km w/ 4 x 20s strides + 1 x 20s strides
the last stride rep was to beat a red light at the most annoying road crossing on this route. fairly steep downhill on that one. time to pack and then hit the road.

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

22-04-26

Run -- 7.17k, 42:43

Notes

Hmm, bit of knee pain and kind of felt like I was running on a stiff left leg for first 5 mins or so, but was then fine. Still, cut it short. Ugh.

- supportive speed
-- warm up
-- 6 x [4 min @ 104-107% MP, 2 min jog]
-- cool down
reps in 4:06, 4:05, 4:03, 4:02, 4:01, so actually like 106-108%, but RPE was 6 so right on target. HR peaked at 161, and that only right at the end of the final rep.

tib anteriors felt a bit heavy during warm up but the feeling went away and my legs feel great now. last workout before the race, rest of this week will be easy or easy+strides. i think i will run on saturday morning, very short with a few strides. see how that does. getting excited, the rest of the track group all wished me luck and that felt surprisingly nice. been running with them for almost a year and a half now, which has been the single most important factor in turning me into a consistent runner.