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Joe

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Re: warpspeed to the new scenario
« Reply #1275 on: July 07, 2025, 03:44:39 pm »
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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.

Quote from: LBSS on July 07, 2025, 06:10:34 am
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
« Last Edit: July 07, 2025, 04:03:27 pm by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #1276 on: July 08, 2025, 03:41:29 am »
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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.
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LBSS

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Re: warpspeed to the new scenario
« Reply #1277 on: July 08, 2025, 09:08:05 am »
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go to PT?
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Joe

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Re: warpspeed to the new scenario
« Reply #1278 on: July 08, 2025, 03:56:58 pm »
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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.
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Joe

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Re: warpspeed to the new scenario
« Reply #1279 on: July 09, 2025, 03:50:10 pm »
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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.
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LBSS

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Re: warpspeed to the new scenario
« Reply #1280 on: July 10, 2025, 06:44:21 am »
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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.
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Joe

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Re: warpspeed to the new scenario
« Reply #1281 on: July 10, 2025, 04:04:58 pm »
+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.

Quote from: LBSS on July 10, 2025, 06:44:21 am
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 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
« Last Edit: July 11, 2025, 02:50:44 am by Joe »
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LBSS

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Re: warpspeed to the new scenario
« Reply #1282 on: July 11, 2025, 07:46:49 am »
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makes sense. don't discount the benefits of acute relief, though!
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Joe

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Re: warpspeed to the new scenario
« Reply #1283 on: July 11, 2025, 04:23:50 pm »
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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.

Quote from: LBSS on July 11, 2025, 07:46:49 am
makes sense. don't discount the benefits of acute relief, though!

for sure, for sure
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Joe

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Re: warpspeed to the new scenario
« Reply #1284 on: Today at 07:36:53 am »
0
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
« Last Edit: Today at 10:24:54 am by Joe »
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