Adarq.org

25-04-18

Workout

Chins
BW x 11, 11, 8

Pushups
BW x 20, 16, 10

SS1A KB OHP
16 x 6, 6

SS1B KB Row
24 x 7, 7

Hip thrust [shoulders raised, feet on ground, KB held in lap]
16 x 12, 12, 12

SLDL
BW x 8, 8

Reverse Lunge [KB held by arm on same side as working leg]
16 x 6, 6

Kneeling Ab Wheel
BW x 10, 10, 10

+ some plank work (front, side and back) and some light abduction stuff.

Notes

Fun to do a full lifting routine! Got a sports massage booked for tomorrow. Everything is feeling a lot less tender today. I reckon I'll probably be good to run on Friday. Just got to make sure I keep things pretty easy for a while still...

Always get this dramatic drop off with pushups, though today was particularly cliffy. It's funny, because when I used to do curls and tricep work I'd get the huge dropoff on bicep work but not tricep work, but here it's the opposite.

Quote from: Joe on April 23, 2018, 06:52:52 am

Quote from: LBSS on April 23, 2018, 03:27:59 am

just a thought but maybe it's linked to the glute activation work?

I think it probably is in some sense -- the glute activation work will lead to a change in running form, which will lead to new stresses on joints/muscles. That all at the same time as me ramping up volume could certainly lead to overuse injuries of a sort.

Anyway, still hurts today. I think I'm going to try to just not run for a week. Will keep up with upperbody stuff and do some walking (though that at times hurts too). Maybe I'll try to get some stationary cycling in to keep up cardio.

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few people i know have some hamstring issues and they defer to the stationary bike. their issues don't seem to be healing. IMHO, stationary bike could definitely help prevent something like that from healing. anything quad/ham/hip flexor related should get stressed decently hard on the bike. dno though. just be careful with it!

yeah, fair...just don't want to give up all cardio, maybe i should find a place to swim, idk.

23-04-18

Workout

Chins
BW x 11, 10, 9

Pushups
BW x 18, 15, 12

SS1A KB OHP
16 x 7, 7

SS1B KB Row
24 x 7, 7

+ some ab stuff

Notes

This all felt good. Left out glute stuff to give it some rest.

Seeing physio tmrw.

Quote from: Joe on April 22, 2018, 02:27:18 pm

Watched this, wasn't quite the thrill of Boston, but, man, the BBC coverage was wank. They just did not show enough of the races or, really, the right parts. Made it quite hard to follow what was really happening. Chuffed for Kipchoge, though, and very impressed by Farah.

ya def not enough racing. i dont get it. Boston coverage was so much better.

even then, they still need to show more racing. split screen women/men or something, non stop.

yeah, split screen is such an easy solution, can't fathom why they don't use it more! they did it for like 30 seconds in the whole thing to show some Farah stuff

22-04-18

Notes

Right hip flexor sore again, ugh. Just want to run. Sometimes got a similar feeling pain in my right glute.

http://japanrunningnews.blogspot.co.uk/2017/03/the-miracle-in-fukuoka-real-talk-from.html

First in a series of blog posts BY YUKI. The links to the other parts are in the above.

"I’ve always done 4 to 6-hour trail runs, but last summer I started doing a lot more of them. Using the Shin-Etsu Trail I ran longer than 45 km two days in a row and jogged more than 40 km three times in a single week. In the fall I even started doing ultra long-distance jogs on flat ground. In October I ran 100 km mostly along the Tone River from Shibukawa, Gunma to my house in about 7 1/2 hours. Leading up to Fukuoka I did a lot of 50 km jogs which I hadn’t usually done in the past."

oof! And his jogs aren't so slow. 100km in 7.5 hours is 4:30/km or 7:15/mile. I mean slow for him, of course, but I had got the impression from how others were talking about it that these jogs were like 10+/mile

http://japanrunningnews.blogspot.co.uk/2018/04/how-it-happened.html

Great article on Yuki.

20-04-18

Workout

NG Chins
BW x 10, 10, 8

Pushups
BW x 15, 13, 10

SS1A Unsupported KB Rows
24 x 6, 6

SS1B KB OHP
16 x 5, 5

Notes

Hip flexor just a little sore today, tried a couple strides of running and figured it was best not to run today. It's not bothering me in day-to-day stuff, at least. Not super surprised that it wouldn't be feeling great when running today, given that glutes + general hip stability stuff is quite sore/fatigued from yesterday. Rest it is! Gotta keep building up that hip strength and stability though, so must keep in hill work + core/hip strength circuits after runs too.

Felt antsy for exercise, though, so did some much neglected upper body stuff. Glad I can still hit 10 chins. Gotta stay consistent with this, get that number to 20 and lean down. I'll be faster and look better, unbeatable combo...

I'm so bad at pushups, lol. Just never had a time in my life when I did them consistently. Probably lots of times when I could do more chins than pushups.