Adarq.org

- run 57:47, 10.43 km
humidity is back but i beat the heat at least. T+DI 151.

- run 59:11, 10.51 km
very easy pace, given the extra load over the weekend; concentrated on not letting HR go above 125. failed for just a bit on the steepest part of the climb out of the park but overall averaged 120, so that's good. T+DI 153. it's gonna be beastly this week, hopefully summer's last gasp.

i'm leaning towards bailing on the DC half, for logistical reasons more than anything. we just still have no rhythm with the baby.

https://evokeendurance.com/resources/muscular-endurance-all-you-need-to-know/

Came across this recently when I was reading about the winners of last year's UTMB, Tom Evans and Ruth Croft. Both are coached by Scott Johnston and he's a big advocate of 'muscular endurance' (which he does via either like weighted hill walking or big circuits of lower body stuff). The training sounded super familiar, since I remembered you advocating for the like 1000 rep lunge workouts based on your reading of Yuri Verkhoshansky. Well, lo and behold, everything old is new again, and Johnston took if from Yuri as well! Hype to see that name coming back around, and this time in the endurance world rather than the power world.

30-08-26

AM - 10 x 3' (1') on elliptical (plus jogging to/from gym), 1:08:27

PM -
Lift - RDL, BSS, Rev Nord, OL calf ISOs [4 x (4 x 3") + 60kg], OAC isos, dips
Cycle - 4 x 4' (1'), 30' total

Notes

8h41m 'cardio' this week. Achilles totally fine today. Think the two modifications I am going to make: less hard running, less dorsiflexion in lifting, marginally less calf volume. I guess those are all just "reduce the load" variants, but they're ones that keep me happy rather than stop me doing stuff I want to be doing, haha.

Bike actually felt good today, should keep it in the rotation more than I have been!

29-08-26

Run - 12.25k, 1:25:24 (power-walking breaks at 5k and 9k just to give lower legs a breat, those were like 8:45 pace and manage to keep HR upper 110s, lol)
Gym cardio - 41:26, 126 hr

Notes

decent enough, not pain free but never too bad, but kept it conservative with the two quicker walking breaks.

don't think i remarked about it then, but i did 9 hours 11 mins of cardio last week, of which probably ~3-3.5 hours was running (two actual runs + ~10-20 mins each other day with running to/from the gym, etc) and ~100 mins was SubT+. plus probably more lifting volume than was sensible at the weekend. so not too surprising that i have been rather tired this week (+ a bug going around at the office, though i did not succumb, may have been fighting it off, + weather has changed and it's darker in the AM, so harder to get moving).

anyway looking at the running number, maybe i am still going a bit too much relative to stage of rehab. hard to say. maybe time for a second PT visit just for a follow up. has been 104 days (!!) since the hackney half, after all...