Adarq.org

Quote from: LBSS on July 08, 2025, 09:08:05 am

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.

go to PT?

- strength
-- 2 x [forward/backward toe walk x 1min + forward/backward heel walk x 1min]
-- 2 x [SL standing clam x 12 + SL box squat x 8]
-- 2 x [slow deep BSS x 10 + hip thrust x 10]
-- sciatic nerve flossing 2 x 10
-- push up 2 x 15
-- hollow body hold 3 x 20s
right quad tighter than left, very noticeable on BSS. hurt anterior right knee a little, doing the ones with right foot back.

- run 1:59:06, 19.80 km
T+DI 150, kept it nice and easy, HR average 130. mostly in the shade but high humidity still plenty to deal with. felt pretty good. i drank less than last week, 1.1-1.2L total, but never felt thirsty and stopped to pee three times, which is a bit odd. drank mostly my electrolyte mix, barely touched the spare water bottle.

back up over 60 km and juuuust over six hours running for the week.

yeah saw that on reddit recently.

- run 57:38, 10.11km
T+DI ~140 but a light breeze made things feel a bit cooler.

- track intervals
-- warm up
-- 5 x 5 @10k pace w/2:30 jogging rest (4:08, 4:12, 4:11, 4:09, 4:08)
-- cool down
sore. T+DI 141, quite humid still but not as hot after the thunderstorms yesterday afternoon. per VDOT2 calculator, my 10k pace should be 4:05, but i deliberately ran a bit slower. felt good, not too hard overall or on any of the reps.

- warm up
- strength
-- 2 x [lateral toe walk x 1min + decline tib raise x 15]
-- 2 x [banded standing clam x 10 + paused goblet squat +35 x 10]
-- 2 x [KB BSS +35 x 10/leg + KB swing x 10]
-- pogo 2 x 8/leg

- climb x ~45 mins
hands so raw and grip stamina so weak. but did a couple oranges on the overhang, didn't feel terrible overall.

- dips +25 x 5,5

yeah that is an interesting question. it's not like elite ultrarunners are carrying a substantial amount of weight during races, at most a couple kg of fluids and gels. maybe a little bit more if it's high elevation or otherwise has temperature swings or unpredictable weather and you need clothes. but obviously nothing like 35 or 50 pounds. so what's the specificity of rucking, as opposed to just running uphill with whatever kit you'll be racing with? not something i'm likely to introduce into my training, at any rate.

i'll check out the nuckols and svensson articles, thanks. that is quite a lot of hours on the bike. interesting that there's no rollerblading or slide board or anything more specific on that chart. and the nuckols thing reminds me of the point magness made the other day about kipyegon's sub-4 attempt: the gap between her 800 pace and what she'd need to run sub-4 is just too small. until a woman runs like 1:52, sub-4's gonna be out of reach. obviously not physiologically the same thing but similar principle.


- run 1:49:10, 16.34 km + 8:59, 0.95km walk
meant to run 10 miles but took a wrong turn earlyish in the run so stopped there and walked the rest of the way home. about km 3-12 were done on trails, with some quite steep climbs that i walked. T+DI 160, tropical. HR averaged 141 but with big swings given the climbing and descending. total elevation gain 300m.