Adarq.org

ha, i guess i missed that one. or forgot it.

- run 23:49, 5.29 km
T+DI 162. the stiffness was still there but a little lower down today, and more concentrated in a little band around the back of my lower right leg.

afternoon

- warm up

- squat 85 x 5,5

- calf raise 85 x 10,10

- RDL 85 x 8,8
first set felt a little in the low back. corrected second set.

- circuit x 2, no rest between exercise
-- push up x 12
-- row 50 x 8
-- hollow body hold x 30s
did superman x 30s on the first circuit but back was feeling a little delicate with the RDL goof so i skipped it the second round.

03-07-26

Cycle -- 45 mins, 120 bpm

Notes

cut short to make time for PT this am. Was decent, got a pretty thorough work up and investigation. Likely bilateral achiles tendinopathy + right side plantar fasciitis. so basically what i thought, tho achilles rather than ptt (bamboozled by the foot pain). prescription also basically what i thought (load management, calf raises, one leg balance stuff, etc). useful to be told these things by a professional, at least. follow up in 4-6 weeks with potential for imaging if no substantial progress.

of interest to me was the gait analysis. not normally a big believer in this, but he identified (a) that i overstride, (b) that i have very minimal knee drive, even at higher speeds, and (c) a lot of vertical oscillation. interesting! not really sure what to do about any of that. (b) i wonder if it is due to doing so much easy running very slowly and shuffling along, lol.

- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:18-23 w/ 60s+ rest
-- cool down
T+DI 160, successfully followed magness's advice and ignored my watch. after the 7th rep i started taking about 20-25s extra of rest to get my HR down into the 120s. the track was locked and i decided to just do these around the school block, so they're not flat. not sure still exactly what these 3 min reps are supposed to feel like but overall the RPE was like a 6.5-7, which seems good under these conditions. pleased to have just made it through all ten reps and gotten my HR up.

right lower leg a bit stiff to start out, wrapping around from the middle part of the soleus to the tib anterior and including my foot. went away as the workout went on but kind of odd.

they canceled my hometown's fourth of july parade tomorrow because it's gonna be too hot. yesterday broke the daily temp record (102/38.9) and we're headed that direction again today and maybe tomorrow. the overnight low was also the highest low ever recorded for this date. 

- run 1:01:31, 10.47 km
T+DI 162 at 7:30 AM and it's headed up from here

joe did you see magness's new video? good thoughts on heat and humidity training. splitting up long runs to avoid overheating, being flexible with workouts to accommodate more breaks, ignoring the watch, etc. a lot of it aligns with advice john davis gave me the last time we talked, reflecting on the strong run that i bonked on a few weeks before my marathon.

Workout 86, Plyo A:

Dynamic warmup (not much)
Pogos: 2x20
Rudiment hops: 20m forward, 20 backward (each leg)
40 cm box single leg box jumps alternated with single leg depth drops: 3+3, 3+3, 3+3 (used 60 cm box for the last set on the left leg box jumps)
20 cm box single leg depth jumps: 3, 3
40 cm box bilateral depth jumps: 3, 3, 3

Bodyweight: 88.6 kg in the morning
Comments: Felt great. Soreness all over my legs (especially the quads) from Monday's strength workout but the ground contacts were short and the jumps were pretty high, so not much to complain about. Incredibly, I found out that my right leg can absorb depth drops really well, and even the depth jumps were good. Really surprising.