Adarq.org

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.

Quote from: Joe on July 08, 2025, 03:56:58 pm

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.

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 your, (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

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.

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

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!

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.

02-07-25

nothing -- tired, good move. gotta make sure i run tmrw tho otherwise i can feel habit crumbling.

following the dew point discussion, i saw on reddit today that someone linked to the article where i originally saw T+DI as an index to calibrate training. it's here: https://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html?m=1

ah nice, this is good stuff. suggests the same relative difference between my last two parkrun as the other source i used.

for interest i went back to see what the conditions were like when I ran 19:16 way back when. T = 12C/54F, D = 3C/37F lol

30-06-25

Run -- 7.89k, 54:54

Notes

Muggy even at 6.45 now. Unsurprisingly slow given weekend's efforts.

29-06-25

Treadmill Run --
23 @ 6:00 / 1% - 130 HR
40 @ 6:19 / 1% - 132 HR
23 @ 7:30 / 3% - 133 HR
8 @ 8:00 / 5% - 136 HR

~14k (the times are a bit approximate since I have to pause my watch to change the pace/incline manually so it gets a bit out of sync, and also the gym treadmills have a max of 60 mins so there's the swapping time, and also for indoor efforts coros seems to handle pausing weirdly in general, so who knows).

Seated Cable Row
4 x drop set

Seated Calf
90 x 4, 3, 3

Glute Machine
130x 6, 5

Bench Machine
4x drop set

OHP Machine
4 x drop set

Seated Leg Curl
4 x drop set

Leg Ext
3 x drop set

Adductor
4 x drop set

Abductor
3 x drop set

Notes

Decided to get some hill work in. Still wanted to hit at least 13.4k to get to 70 for the week again while keeping run to ~90 mins, so left incline stuff to the back end.

Heavier on the calf stuff since that's the gold standard for achilles/foot (p)rehab. The gym leans heavily towards bumper plates so it's hard to fit more than 90kg without really scavenging for the thin plates, so I guess I should shift to single leg. Probably better anyway since it's easier to avoid getting pinned.

One thing about improving cardio is that lifting quickly becomes so easy. The only rest in this whole workout (other than ~1 min between the calf/glute straight sets) was walking between machines/changing loads, and never even vaguely out of breath. Done all the above in like 20-25 mins?