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Messages - Joe

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1
15-07-25

Jog to gym
Treadmill @ 15%, pace in km/h
5 mins @ 4.4
5 @ 5.8 [145 HR]
5 @ 6.0 [157]
5 @ 6.2 [165, 32 RR]
5 @ 4.0
5 @ 5.8 [155]
7 @ 6.0 [164, 33 RR]
3 @ 10/4.0
Now run at 1.5% grade
2 @ 10
2 @ 11
1 @ 12
1 @ 13 [160]
1 @ 14 [165]

Machine Chest Press 3 x drop
D-Handle Narrow Cable Row 3 x drop
Calf Raise 134 x 5, 4

Notes

So about 30 mins SubT effort here again. First time running fast since the reset. Felt good with minimal food botheration! Will try to do no running tmrw other than the jog to/from gym, then see if I can extend it out a bit more on Thursday.

SubT incline walking feels a bit mad tbh.

May meet pals for Parkrun on Saturday, but if I do I won't race it. Will either just cheer them on or, if foot is feeling good, may just jog the course. Will see, but things are looking good!

2
14-07-25

Run to gym, treadmill, run home
60:17 total, 145 avg HR
2 x 15 stiff-legged pogo hops

Notes

HR was crazy today, like 10-20 higher than typical for these treadmill settings. Was elevated all day. This was from first thing AM as well, pre coffee etc. Weird, hope I'm not falling ill.

That said, physically felt good in the AM. Added 5 mins of treadmill running in the middle, so about 15 mins total. Minimal pain/discomfort. Nearly back to it.

3
13-07-25

Cardio

Run to gym
60 min incline walking on treadmill
30 min elliptical
Avg HR -- 127, ~1:35 total

Lift

Lat Pulldown 4 x Drop
Machine Chest Press 4 x Drop
Chest Supported Row 3 x Drop
Pec Deck 3 x Drop
Cable Lateral 4 x Drop
Cable Overhead Ext 4 x Drop
Machine OHP 4 x Drop

Started a separated watch activity for the lifting portion of the session. Amusingly also exactly 127 avg hr, though more spiky ranging from ~100-150. 24 mins too, for 26 sets. Intended to use the lap function to see time spent lifting vs moving between lifts (so one lap would be the entire time spent on the lat pulldown, including the like 20s or whatever taken to change the load, reattached my straps and get back in position). Didn't do a very good job of that, though, but something to try to pay attention to in future b/c it'd be fun to know the work:rest ratio.

ETA: Was thinking more about PTT and how it fits well with some stuff I experience with running.

1) I've always been an over-pronator on the right side. Hadn't really thought about it since I don't give much credence to gait stuff having much meaning. That said, given I have a neutral gait on the left, this suggests that the right-side could be a downstream symptom of an existing problem rather than a problem per se. A key role of the posterior tibialis is foot inversion, i.e. preventing (over)pronation.

1b) Moreover, this could also explain that camber preference I was talking about a couple of weeks ago. If flat ground isn't an option, I prefer running with my right foot landing on the lower part of the ground rather than the other way around. If you imagine this uneven height is a result of a naturally curved ground, you see this means that the instep of right foot is landing on higher ground than the outside of the foot. That is basically like wearing an insole that prevents pronation.

2) Plays an important role in downhill breaking. In that last Parkrun, I really gunned it on the downhills. Notably, I actually _lowered_ my cadence in the downhill portions to really take advantage of airtime (for downhills, cad 180/length 1.8m, else 188/1.33m). My quads were pretty sore, but they're very well-trained compared to calf/foot/ankle unit. Perhaps no surprise that given the existing vulnerability, this race was the precipitating event for the latent PTT to shift from "mild nuisance" to "actual problem".

Anyway, been doing a good job of doing regular banded foot inversion training. Think that + general calf/foot strength + integrating some stiff-leg/ankle-focused plyos seem like they'll be the key, since I rest of the hip/knee chain is pretty strong. Actually maybe more hip (ab/ad)duction stuff probably good to do too, but I've been good about that as well.

Basically no pain on the jog to the gym today as well, fwiw. Maybe go for an actual run again this week.

4
- run 57:06, ??km
ran on a trail in some pretty dense woods near where my wife had her first power lifting competition today*. watch seemed to have gotten confused about distance, told me i covered just over 8 km, which would mean a ~7:00/km pace. i was running relaxed and easy but i know how fast i was going. i never, ever run that slow. i'd say this was more like 9-9.5 km. but whatever, doesn't matter in the long run.

*she did great, i'm so proud of her! only missed one lift (her second bench) and she felt really good during and after. top lifts were 75kg squat, 47.5 bench, and 90 DL for a 212.5 total at 58kg bw.

damn that's awesome! what were the vibes at the meet like? i've always been shy to sign up for one b/c they always seem somewhat grimy, sort of similar to how vibes (as well as injuries) kept me from getting too into bjj

5
12-07-25

Cardio

jog to gym + get setup
Stairmaster --
- 5 min easy
- 5 min @ lvl 10 [151 Avg HR]
- 3 min @ lvl 12 [172]
- 7 min @ lvl 10 [175 ]
Treadmill (15 incline whole time)
- 3 min easy/switching machine etc
- 8 min @ 5.6 [155]
- 5 min @ 5.8 [164]
- 3 min @ 6.0 [167]
- 2 min @ 6.3 [170]
- 15 min @ 4.0 [139]
Elliptical
- 6.5 min @ 20/13 [143]
- 5 min @ 13/10 [146]
- 3.5 @ 9/8 [132]

77 mins total, 148 avg HR across, 33 mins SubT (or maybe crossing over) effort

Lifting

Leg Press 3 x Drop set

Calf Raise on leg press machine
100 x a bunch
114 x 8
127 x 5
134 x 4

Leg Curl 4 x Drop

Leg Ext 2 x Drop

(Ab/Ad)duction 3 x Drop each

EZ Bar Preacher x 5 sets

Notes

Great session. Finally tried out the elliptical at the gym. Like it more than the ones I've used in the past. Setting it to super high incline and then not letting my heels come up was an awesome stretch. Will defo come back to it.

I know in the past that I've wrecked myself by doing big leg session on the weekend, but think I have so much more recovery capacity with all this low/no-impact training than I do when running. Plus the risk of walking/stair-stepping/elliptical with tired legs is much lower. Hmmm.

Much prefer this form of calf raise since I can do it with straight legs. This (a) lets me get a much deeper stretch and (b) all the studies show that straight leg hits the soleus just as much as bent leg (or like at least 90-95% as much growth) while also hitting the gastroc, which is basically inactive in bent leg calf raises. idk how much that matters for running, but at the very least I enjoyed it more.

90 mins + upper lifting tmrw. Threw preachers in today b/c know I might get lazy and skip them tmrw. Feel like back work is much less effective bicep stimulation than pressing work is for triceps.

Eta: bought some cheap electrolyte tabs to put in my drinks. I think it has been helpful since I sweat way more doing indoor cardio even though it's much cooler than outdoor. I guess air movement makes a big difference in cooling

6
11-07-25

Stationary Bike -- 56mins

Notes

95 avg HR lol, genuinely this is same RPE as an easy run for me. Was like 85 first half 105 second half.

makes sense. don't discount the benefits of acute relief, though!

for sure, for sure

7
10-07-25

Gym--
Stairmaster x 25 mins
Incline walk x 20 mins

Machine Dip x 3 drop
D-Handle Cable Row x 3 drop
OL Seated Calf 40 x 4, 3 + a bunch two legged

Notes

Also jogged to and from the gym (like ~.5k each way) without pain. Hell yeah. Gonna still avoid running a few more days since I'm enjoying this routine, then will slowly reintegrate. Cycling I kind of hate but incline walking and stairmaster I'm into, so could see those sticking around even when I'm fully in the swing of things. No ego attached to them at all so it's easy to just pick an HR and lock in. Lower impact too so don't mind doing it more zone 2 rather than zone 1 without feeling like I'm gonna get beat up as compared to running.

go to PT?

maybe if i'm not seeing any improvement after another week of activity modification. i have never had particularly productive experiences with PTs, despite having seen 4 or 5 highly recommended people in my time training. like what are they gonna say "it's probably this, run less, strengthen your foot and ankle" cool thanks i worked that out already.

i guess if you've only had bad experiences, makes sense you wouldn't want to try again. i've definitely had that kind of PT, but i've had some good ones, too. helping identify root causes i wouldn't have thought of, for example. dry needling or other kinds of manual therapy. there must be some good PTs over there.

mhmm yeah, maybe. I mean in this case my point is that the PT wouldn't be wrong to say "it's probably this, run less, strengthen your foot and ankle"! but like I can work that out myself and I have no problems sticking to a routine on that basis. So for me,  I think the highest value is (a) for stuff that you can't make sense of yourself, (b) when you're someone who's not rly in the know so much or (c) you need some accountability to stick to a rehab routine. That said, I'd defo go much more quickly for anything like lower back or shoulder related. But lower leg + tendon stuff feels in my wheelhouse.

I'm also pretty sceptical of manual therapy beyond acute relief

8
09-07-25

Stationary Bike --
47:15 total, 2x9' climb and 2x5' climb, rest easy [climbs ~150 HR avg, easy 110 HR avg]

Notes

Didn't feel my foot at all today other than 1 or 2 very minor moments while running around barefoot with my cats. Nice. Optimistic.

Easy on the treadmill/stairmaster tmrw I guess. Sleepy.

9
go to PT?

maybe if i'm not seeing any improvement after another week of activity modification. i have never had particularly productive experiences with PTs, despite having seen 4 or 5 highly recommended people in my time training. like what are they gonna say "it's probably this, run less, strengthen your foot and ankle" cool thanks i worked that out already.

10
08-07-25

Cardio --
Stairmaster x 20 mins
Incline Treadmill Walk x 20 mins

Machine Chest Press x 3 drop
Wide Lat Pulldown x 3 drop
OL Seated Calf 40 x 4, 3 + both legs to failure

Notes

Dece, feeling optimistic.

11
07-07-25

Stationary Bike -- 7 x (3' on / 1' off)
Total time 55:26 [123 avg hr, peak 159]

Notes

Man it's so hard to get HR up on the bike. I was really gunning it on the 3' on sections, respiration rate over 40 at times, and hr staying in the 150s. I know bike HR is generally lower b/c less musculature involved, but this feels like more than that, probs just lack of specific adaptations I guess.

Foot feeling a bit better today, didn't notice it at all during the day other than when I had to run across a street in my work shoes, which sucks at the best of times. sticking to non-running for at least a few more days. probs stairmaster/treadmill tmrw morning, then maybe another interval sesh on bike on wednesday, then maybe try an easy run thurs if i'm feeling good.

where is the pain in your foot?

medial arch (why i don't think it's plantar fasciitis). wondering if it's posterior tibial tendonitis, since that would be a single thing that would account for both the foot pain and the occasional "achilles" (i.e. back of lower leg) pain i've had. but idk that it matches that perfectly either. not rly found anythign that checks out 100% beyond "mysterious arch pain that will hopefully resolve"

edit: further investigation, PTT seems pretty accurate; hadn't noticed until doing some palpations just now that that region at the bak of my right leg is swollen, lol

12
06-07-25

Gym --
Stairmaster x 25 mins
Treadmill incline x 55 mins
Avg HR 131, though I did ~10 min stints at 140 and then 150 on the treadmill (iirc this was like 5.0 then 5.5km/h both at 15% incline?)
+ 3 x 15 pogo hops, some cable lateral raises, db lateral raises and overhead cable tricep extensions, just to hit some spots that feel a bit neglected by other training.

Notes

Quite enjoy the stairmaster and treadmill walking. Will I guess keep them around until foot is feeling up for running every day again. probably should have done something like this sooner rather than just being like "ah it'll get better". it's not got worse really, but when i have bad sleep or it's hot i feel it a bit more/subconsciously don't want to push through it (literally put force through that foot, I mean). maybe the big weekend last week took it slightly above the salience threshold, idk.

Anyway, basically don't feel it on stairmaster or treadmill, other than a little bit during the 'hard' segment on the treadmill, and then more of a dull "this muscle is working" kind of way than the sharp "don't do this" kind of feeling when it's bad while running.

pogos not done with 100% intensity, just to get a bit of force through the foot/ankle without overloading it (hopefully).

anyway, still 5+ hours cardio this week and decent amount of lifting.

13
05-07-25

Gym -- used same "gym cardio" session on watch (with hr chest strap) for whole thing as one continuous workout (with laps) for curiousity

Stairmaster -- 25 mins, 13 min easy (123 bpm), 7 min hard (161 avg, 170 max) 5 mins easy (145 avg)
Treadmill walking -- 12 min easy (125 bpm), 7 min hard (156 avg, 166 max)
lifting -- 28:30 (128hr, 158 max, less than 1 minute below 110 HR, min HR being 102)

Dip Machine 4 x drop
Lat Pulldown 4 x drop
Chest Press Machine 4 x drop
Wide-Grip Seated Cable Row 4 x drop
OL Seated Calf - 25 x 5, 4, 3
DL Seated Calf - 40 x a lot
Glute Machine - 130 x 6
Leg Ext - 1 set to failure
Leg Curl - 1 set to failure
Preacher Curl Machine 4 x drop

Notes

Finally got round to tracking HR data during a lifting session. Does this data suggest that the way I do lifting basically a cardio stimulus? I basically never rest more than 10-30s between sets since I either do drop sets or super sets and alternate muscle groups so I'm usually just resting to change load or walk to new machine. The one thing I did as straight sets was OL Calf, which I did alternating LR so still basically no rest between sets. I mean this workout was 27 sets in 28 mins so. Interesting!

14
04-07-25

Run -- 3.21k, 23:58

Notes

hr like 108 avg, but just nothing in the legs. just tired tbh, not slept well since it's been warm. cooler now so should hopefuly get some good sleep this weekend. also foot pain is a bit worse.

might not run this weekend and just do some non-impact cardio instead, like stairmaster/stationary bike/eliptical just to see if giving it a couple of lighter days helps my foot.


15
03-07-25

Run -- 6k, 41:42

Inc Flye - > Inc Flye eccentric + db press concentric -> db press -> dips

bb row -> db lat pullover -> drip

Notes

Still feel like I'm recovering/a bit in the hole, but getting better.

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