Adarq.org

BW: 91.7
Activity:
Misc: n/a
Diet Compliance: 3/3
Mobility: T
Skill work: F

BS 6x127.5, 6x137.5^B, 6x135^B, 6x132.5^B
Back Xtn 20xBW

Notes:
Those darn chinups did a number on my abs (100% foreseeable). Bit of a shit squat session as a result. Still, okay all things considering. My lower back not happy from squatting with subopt form with fatigued abs tho.

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Heart notes:
I've been in AFL since sunday night btw, it's currently tuesday night, so im in AFL for 48hrs and counting.  Feel disillusioned with medical field, im going to vent about that if i can be bothered tomorrow.

Quote from: maxent on March 13, 2018, 11:22:13 am

Heart notes:
I've been in AFL since sunday night btw, it's currently tuesday night, so im in AFL for 48hrs and counting.  Feel disillusioned with medical field, im going to vent about that if i can be bothered tomorrow.

Please do. I'm very confused about the heart situation - I've seen you upload basketball vids to IG, and I thought you weren't supposed to be doing that  . Tbh, with the prospect of a cardial ablation on the horizon, I thought you'd be taking it easy, not training as normal?

The training haiku by Michael Joyner (scientist who published the paper in 1991 claiming a sub 1:58 marathon was possible):

Run a lot of miles
Some faster than your race pace
Rest once in a while

13-03-18

Workout

Various sets of NG chins, pushups and KB OHP@16kg

Notes

Went to physio to talk about ankle/achilles stuff, he said a lot of interesting stuff that made sense to me. Will write it up later -- still good to run 4-5x week, just have to some more prehab stuff more conscientiously.

Edit:

So basically about 8 years ago I totally fucked up my right ankle and it has had way less flexibility than my left since then and I never really did much to remedy that. Unsurprisingly that's caused issues. Surprisingly my right glute is nowadays basically asleep, as far as the physio could tell. I had kind of experinced this when I was lifting more last year, but figured it was a more subtle diff - left glute would get more sore, etc., but soreness could be pretty asymmetrical in lots of places so I never really thoughts much about it.

He had me do some one footed balancing stuff and pointed out something pretty interesting that I would have never noticed. Balance on left foot is obviously better than right, though I had always figured this was just b/c i'm left footed/handed in general. He pointed out to me, though, that when I balance on my left foot my toes are totally relaxed, but that when I balance on my right foot my toes are gripping the floor like mad. Basically because my right calf and glute are weak everything else in the area has to take over to keep stuff in check, and obviously all those little bits and pieces are not as strong/stable/capable of keeping hip-knee-ankle organisation solid, so injury is possible. Plan is simple: glute activiation daily, especially before running, and work frequently on (right) ankle flexibility and calf strength.

turns out the hill is 280m. not sure how i got 350m before, maybe i was measuring past the point where it levels off.

- run 2.5 km

- hill runs 280m x 4, slow jog down recovery
can't call these sprints, really, but they were hard. pace peaked a little below 3:00/km in each. didn't have a clear sense going in of how many i wanted to do so cut it off once i was really gasping by the end. i liked this, though. will do hills once a week, adding volume and trying to run harder gradually over time. there's a longer hill on the front side of the neighborhood, but for the time being i'm gonna go with this one.

- run 1.7 km
total distance 6.31 km, total time 31:59

- stretch

also, this gives me so much goddamn respect for elite runners. the girl who just broke the US high school record in the 5k ran my hill pace for 5k. it was on an indoor track, sure, but still. the elitest of the elite marathoners run that pace FOR 42 KILOMETERS.

christ.