Adarq.org

- track intervals
-- warm up
-- 2000 @ HM pace (4:16); 1000 @ 5k (3:57); 1000 @ 3k (3:42); 3 x 400 @ mile (3:30-3:31)
-- cool down
legs heavy during cool down, this was a good workout. pacing was a little all over the place during the 2k but ended up averaging right on the money.

also, the posterior knee clicking started right away - in both knees, but more pronounced on the right - and continued to get more pronounced through the 2k. i stopped briefly after the 2k and massaged the back of my right knee, then continued with the rest lap. considered bailing but then remembered that before it'd felt better going fast than slow. click and discomfort went away on the first 1k and did not return.

09-06-25

Run -- 7.10k, 49:17

10-06-25

Run -- 7.61k, 42:09

Notes

Yesterday fine, HR never got above 130. Today's run was grim. Had Dr's appt in morning so ran home. Bag was fuller/heavier than expected and just felt crappy. Ran like tempo-effort for like ~5.5k in the middle since I knew I wasn't getting a subT in today. Was pretty warm and I just felt sweaty and gross, and it took ages to cool down/get relaxed after I got home.

Glad to get it in, but not so fun lol.

haven't logged this yet but my left tib anterior has been feeling kind of fatigued the last couple days. started before the race. i'm not sure what that's about. it doesn't seem to affect my gait or anything, and i don't notice it at all while running, but it's noticeable when i'm just walking around the house. kind of odd.

maybe it's from the curve on those 200s?

08-06-25

Run -- 12.53k, 1:22:12

Notes

66k, 6:37 time on feet this week. Nice.

 Mixing units, but that's the first 40 mile week I've ever done. No deliberate effort to extend things, just got a bit more efficient with morning routine so those runs had the space to be a bit longer. No plans to extend things either, for a while, just settle here and see what happens.

Maybe I'll take the long run out to 90-100 mins now and then. I'm nominally training for a half in October (though really just training to be faster generally without any peaking in mind), so makes sense for LR to be at least as long as I am aiming to do that in (1:25-1:30 I guess  I'm thinking atm, since those map to ~18:30-19:30 5k, which I think given my training/current rate of improvement is a reasonable range to expect to be in).

Noticed that sometimes my HR Strap disconnects from watch if I wait to long to start. Wonder if that happened at the 5k (was like 20 mins milling around between arriving and starting the race, and I don't remember if I checked to re-pair the strap) and if so if the HR reading I got from that race is just stride-locked nonsense. Coros app a bit opaque when it comes to telling you whether a device was connected for a give neffort, as far as I can tell so far.

ETA: Average 3450 kcal last week and that was enough to maintain weight. That said, even with cereal, nut butter, smoothies, and biscuits that's just a lot of effort and a bit of a struggle digestion-wise. Might just go with the grace of god and return to appetite-based eating and just ride this where it takes me. Shouldn't lose too much muscle given I'm still keeping up a reasonable effort lifting wise.

- run 37:46, 6.79km, strides 4 x 100m w/ walking rest
strides in 16-17s. again, pondering the gap between me and cole hocker is just hilarious. my stride pace today translates to a 4:30 mile.

or elite marathoners running 17.5 seconds 100s for 2 hours