Adarq.org

Damn that sucks about your knee... hope it gets better soon.

thanks alot man. ya it's really weird. it's VERY similar to what happened to my left leg last year - almost around the same time too (end of Feb).

it's really annoying and somewhat scary. I'm able to run fine with it so far, as opposed to last year. Last year it was this same issue behind the knee but also the gastroc belly/hamstring insertions were wrecked. I couldn't run at all, even if i wanted to force it.. my calf would just implode.

so hopefully this isn't anywhere near that one.

all I know is, it hurts bad when i kneel down onto my calves or if I do a standing quad stretch.. any time my knee flexes deep.

pc!

light run, injury

right knee (back of knee/upper calf/hamstring insertions) felt alot better all day .. also i didn't mess with it at all .. so my run went great, but it's hurting afterwards.



01/24/2017

Bio: Morning

last night's sleep: 10 hours
- 
last night fell asleep: 4 AM
wakeup = 2 PM
bw = 154 lb.
- 
- going back down
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee wrecked
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

2 PM

- 1/2 fruit smoothie
- small bowl of cereal + 2% milk + honey
- banana
- sweet green tea



Session: Afternoon

3 PM

light bw stuff.

S1: (dead hang neutral grip pullups: BW x , (dead hang chinups: BW x 7)
S1: pushups: BW x 20, 15
S1: calf raises: BW @ 2 x 20
S1: stiff front leg raises: BW @ 2 x 20
S1: straight leg abduction: BW @ 2 x 20

quick light workout.

felt good



Food

4 PM
- soy milk
- banana



Session: Evening

7 PM

light run on grass/turf: 12.4 miles in 1h:57m:33s @ 9:28 min/mi

felt great actually.. left quad tendon achy a bit, but calves/knee/body felt really loose/good.

it's amazing how much faster i feel when i go from grass to asphalt.. grass feels good but slower, asphalt is rough but faster.. feels weird going from grass to asphalt after so many miles, you can feel your body re-calibrating.

THEN after cooling down when i got home, injury started bugging me.




Food

9 PM

- soy milk
- propel
- 1/2 smoothie



Food

11 PM

- medium sized bowl of cereal + 2% milk + honey + blueberries
- 1/2 smoothie
- some chips



Food

3 AM

- english muffin with butter
- orange juice



iced my leg twice tonight (after my run).. I actually iced it last night (didnt log it - forgot), seemed to be pretty helpful.

pc!

Light  with injury for nearly a half marathon 

ha. ya it was slow though, and my leg didn't hurt at all. If I increased the pace I imagine it would increase the chance that my leg would start hurting. If my leg was hurting I would have stopped. My left VL-quad tendon was aching a bit, and it's aching today too. I find it funny, because on previous runs, my right VL-quad tendon was bugging, not left. Low intensity long running is the devil it seems. I want to adapt to it though, especially on grass.

resting today, even though I feel like I could run again.

I used to play basketball for ~3 hours a day in middle school/high school.. you can't tell me this is more intense, especially on grass. Running for 2 hours should be nothing. wtf.

logging early to make sure I get it all in properly (and on time).

light run day, injury

both knees feeling better.



01/26/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 5 AM
wakeup = 12 PM
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = calves slightly (left more so)
aches = left knee slightly (patella)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

12:30 PM

- fruit smoothie
- banana
- green tea



Food

4 PM

- fruit smoothie
- gatorade



Session: Evening

8 PM

light long run: 9.14 mi in 1h:16m:23s @ 8:23 min/mi
- felt ridiculously good for the first 2.5 miles, i think i could have run some good numbers if i wasn't holding back (to protect injury)
- 2.5 miles on sidewalk, rest on grass



left knee bugged me a bit .. my bad injury doesn't bug me at all though when i run, crazy shit.

grass is tough.. but i like it.



Food

10 PM

- 2% milk
- banana



Food

10:30 PM

- brie/crackers
- 2% milk + cereal + honey
- some potato chips
- propel



Food

3 AM

- fruit smoothie
- banana

Just like you have knee support braces or ankle support braces, but is there anyway to wrap or put anything as a hip support as i sprained my hip for trying to squat 60kg last week and now its been painful to do certain things without the pain coming up, I was wondering is there any sort of support for the hip flexor.

I can comfortably squat 60kg up to 3 inches above parallel but any lower then my hip starts screaming.

no. rest.

rest, injury



01/27/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 5 AM
wakeup = 12 PM
bw = 154 lb.
- 
morning resting heart rate = didn't measure
soreness = none
aches = left knee slightly (patella)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee slightly
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

12:30 PM

- fruit smoothie
- green tea



Food

2 PM
- carabas

- bread + oil
- mozzarella sticks
- chicken bryan sandwich (very good)
- desert



Nap

5 - 7 PM



Food

10 PM

- some ice cream



Food

4 AM

- fruit smoothie
- 2% milk
- banana



light stretching/icing throughout the day.

both knees feeling better, but at times feeling whack.. but better overall.

hoping to run tomorrow.. was going to run again tonight but, just too tired/busy.



btw, it's insane how many PHP projects i've seen that are just an absolute hell.. i'm trying to convince someone i know to let me prototype their PHP project in GoLang .. I really can't comprehend how these people code php, globals everywhere and running php inside of php includes.. no type safety, no sanity, copy & paste everywhere instead of code reuse, wrecked architectures.. shit is insane. I guess if you had some really "pro" php devs, it'd be better but it seems like most projects aren't built that way.

 

Quote from: adarqui on January 27, 2017, 05:14:09 pm

Quote from: LBSS on January 27, 2017, 12:13:22 am

Quote from: seifullaah73 on January 26, 2017, 04:38:33 pm

Just like you have knee support braces or ankle support braces, but is there anyway to wrap or put anything as a hip support as i sprained my hip for trying to squat 60kg last week and now its been painful to do certain things without the pain coming up, I was wondering is there any sort of support for the hip flexor.

I can comfortably squat 60kg up to 3 inches above parallel but any lower then my hip starts screaming.

no. rest.

x2, do not mess around with hips. Those injuries can become chronic, very fast.

Also avoid anything that aggravates it, especially deep squatting with heavier weight.. hip injuries usually take a long time to heal, and it's so easy to experience a setback.

:/ sucks man.

when moving around such as lifting leg up high to climb on something or when lifting my leg up it aggravates it. So hard to not aggravate it. But I def will avoid deep squatting. Just up to point where it doesn't hurt like 3 inch above parallel.

thanks for the tip guys

sucks man :/ injuries fucking suck.

shutting running down for a while. feh.




01/29/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 5 AM
wakeup = 12 PM
bw = 155 lb.
- 
morning resting heart rate = didn't measure
soreness = none
aches = left knee alot (patella)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee slightly
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

2:30 PM

- sausage egg and cheese on a rye bagel
- chocolate muffin
- orange juice



Food

5 PM

- gatorade
- 1/2 smoothie


Session: Evening

walked to football field

did 3 x up and back walking lunges .. just hoping my legs get so sore that I don't want to move

also supersetted them with chinups on the goal post .. sets of 8 dead hang



Food

9 PM

- 2% milk
- banana
- propel



Food

4 AM

- brie and crackers



right knee actually feels better today.. left one is wrecked though.. i dug into it too much (it was already bugging me), and today it just went on fire. iced it a few times.

going to do BW exercises for a bit. bleh.