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Messages - Joe

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1
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 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

2
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.

3
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.

4
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.

5
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

6
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.

7
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!

8
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.


9
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.

10
- 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.

don't remember if it was linked on the other site, but this is what i've been using for paces for NSA sub-threshold sessions: https://lactrace.com/norwegian-singles

11
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

12
01-07-25

Run -- 7.03k, 45:38

Notes

lol I'm completed cooked. Was meant to be 5x6'/1' as usual, but first rep was at 4:46 pace and second I only passed 1k at 5:00 so called it there. Tomorrow I'll take my first day fully off from training since mid-April.

Probably need to be smarter about mixing lifting (esp legs) with training, esp when I do a Parkrun. Probably can just skip it on those weekend? Or just 1 set for each of the main groups instead of hammering drops?

13
30-06-25

Run -- 7.89k, 54:54

Notes

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

14
interesting article on caleb wilson's training (he just won western states). https://evokeendurance.com/resources/caleb-olsons-build-to-a-course-record-at-transgrancanaria/

the bit i found most interesting is the physiology in the weighted uphills section. i'm sceptical (but not quite doubtful) of the claims in there. like what is muscular endurance/fatigue resistance as opposed to like improving LT1/LT2/general aerobic adaptation1? is that really capturing the difference in the stimulus from those sorts of routines vs an unburdened _run_ up a hill vs a threshold session? i get that the cadence is going to be a lot lower, so it's maybe like 40% as many contractions to achieve the same power output. curious in how that cashes out in terms of lactate, respiration, or whatever other metrics we might care about.

did i ever show you the Nils Svensson (formerly Nils van der Poel) 'how to skate a 10k' memoir? now that's a good piece on how someone trained for an insane athletic performance (double WR/OR/gold in skating 5k/10k, which are basically equivalent to running 2.5k/5k): https://www.howtoskate.se/

Highlight:



1 reminds me of the classic Greg Nuckols view where "strength endurance" is sort of not a real thing. You can train with sets of 20 and get better at doing more reps with 70% of 1rm without your 1rm changing much, or you can just do low rep training, increase your 1rm and end up being able to do as many reps with 56% of your new 1rm, i.e. same "endurance performance at a given weight" as if you'd done the other program: https://archive.ph/3UtUp

15
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?

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