Adarq.org

28-06-25

Parkrun 5k -- 20:18 [3:57, 3:50, 4:12, 4:19, 3:55]

2k each w/u + c/d, then another 5k after coffee with pals, so 14k on the day.

Evening

inc Fly ->lighter fly -> inc press -> dip drop set

bb row -> pullover ->  lighter pullover-> chin drop set

Notes

This is a tougher course, so by the standard scatch score conversion, this is basically exact same time I ran last month (also 5 C higher dew point, very muggy today), so relatively happy. Not much time has elapsed and volume has increased a lot, so much more fatigue in my legs. Disappointed not to be faster, but realistically it was a good effort.

Also, mentally just not strong enough. HR in Ks 3 and 4 was lower than 2. This course features some big hills up and down and I just didn't have the mental strength to grind up and then use the down as well in those sections. Managed to turn it back on with some positive self talk in the final 5. But really think with a better mental game plan I could have gone sub 20.

Stopped 3 times during the longer warmdown jog to do 3x10 pogo jumps. Seems good for my foot pain to do what I can to improve/strengthen foot/ankle/calf function.

Oh, one plus: I confirmed I was indeed using chest strap HR for the 5k, so got an updted LTHR of 174, so feel like the 177 one from last 5k is pretty realistic given slight lack of max effort on this one. Tho 174 seems good to use as my benchmark for sessions given condition adjustments (temp, coffee, food etc) vs weekday sessions.

ETA: https://runnersconnect.net/dew-point-effect-running/ found this table. Went from the "slightly difficult" range for last run to the "very difficult" range for this one. Conservative conversion (1.03 vs 1.01) puts this at equivalent to ~19:55 in previous conditions + another 9 seconds from this course being 2.2 SSS vs 1.9 SSS (https://www.thepowerof10.info/content/itemdisplay.aspx?itemid=1706) puts this as 19:46 equivalent on previous conditions. Solid.

Quote from: maxent on August 21, 2024, 09:53:56 am

I can't even squat light after that, it's just 15 years of squatting has won away what I was born with. I think it's a OA at work, i had a doctor warn me about that in 2019 when I had my first and only serious knee injury. It seems I have to accept that now, i cant just ignore it anymore.

GPT tells me to do higher reps with lower weights, i will give that a shot. But def need to stay away from heavy squats now.

Sorry to hear that man. I've never thought heavy squats at low reps would contribute significantly to knee cartilage wear. I have barely kept up with sports injury stuff, but I would think that running, playing bball - activities with lots of repetitive knee loading - would be worse long-term for cartilage loss. Is it bad after playing ball?

update time. i turned this around in the last year and i am trying to understand how. i think it was a number of thing but it must diet, i've been eating consistently about 350-400g of vegetables a day and about 150g of fruit. cut out junk completely for the most part. my body has responded well to that. ive also been supplementing with glucosamine.

signed up to volunteer at an ultra near quantico in december, to run sweep on the 50k, picking up the marker flags and any other garbage over the final 10 miles, and making sure whoever's in last place makes it off the course.

25-06-25

AM

Run -- 7.47k, 48:51

PM

Random upper lifting cba to log details

Notes

good run, though i think the chest strap had some sketchy moments

doing another parkrun 5k on saturday, cba to taper so will still do 3x10 tomorrow probably. intervals.icu tells me my fitness is now 45 compared to 40 last time, so maybe i'll pb. training paces haven't picked up that much tho and it's gonna be hot, so i suspect it'll be a grind.

- mixed intervals, all with walking rest
-- warm up
-- 800 hard (2:47)
-- 3x1min hard (320,?,300)
-- mile "time trial" (5:51)
-- 3x1min hard (300,290,300)
-- 800 hard (2:50)
kind of a weird workout. T+DI 155 so the "time trial" i decided to do at just "faster than 5k". not unhappy with sub-6, given that it came with no prep and in the middle of a workout and with it being so gd hot. pretty much winged it with all the paces, really. there's a guy in the group who's significantly faster than me and much more experienced (ran in college) and for the most part i just tried to stay a reasonable distance behind him.

obviously, have not committed to the norwegian singles yet. i do enjoy the random track workouts, it was fun to run kind of fast today.