Adarq.org

26-07-26

Run - 6.87k, 40:36
+ mix of stairmaster, incline treadmill and jogging home from gym (1:08:21)

Lift - messing about with tuck planche and some dumbbell planche press stuff

Notes

hell yeah. not counting chickens but the progress is real. felt pretty stiff on waking up, and was worried that combo of plyos/30' run/strides/calf work yesterday was too much, but was just normal morning stiffness. basically nothing on the run, maybe 5 min where left side was at like 2/10, but i would say probably as close/closer to a "pain free" run as have had since start of spring (i.e. i had the occasional "hmm something's going in" that was probably worse than this even in the half build up, though not always).

watching some gymnastics and with being so close to having the OAC again, kind of want to give planche a proper go. i think i included these db planche things in my lifting for a couple months once and gave up on it. can hold a crappy tuck planche for a few seconds atm (guess i lifted yesterday, etc), so starting from a reasonable base.

setting up a consultation call with mr running writings

eta: https://www.researchgate.net/publication/390196300_RELATIONSHIP_BETWEEN_SWALLOW_SUPPORT_SCALE_AND_IRON_CROSS_ON_RINGS_AND_THEIR_SPECIFIC_PRECONDITIONING_STRENGTHENING_EXERCISES amazingly there is a paper on how much you need to db planche press to do a planche on the rings, ~1/3 BW in each hand seems to be the answer. sounds tough, but rings probably harder than floor and also i'd be pretty happy to just get a nice straddle

- run 59:24, 10.48 km w/ 5 x short hill sprints
nice and easy, didn't look at watch once.

- SubT 10x3 8x3 mins
-- warm up
-- intervals @ 4:02-4:09 w/60-90s walking rest
-- cool down
at the coolidge track once again. another beautiful warm sunny day. extended a few of the rest periods in the back half to let HR come down below 130. wore AP4s.

- run 58:22, 10.44 km w/ 4 x hill sprints
sprints intermittently over the final stretch back to the house, 10-40s duration with walk/jog rest. spectacular day, a little too warm to be perfect for running but perfect for anything else outdoors.

Gym work 90 (groin injury)

Tried squat, groin disagreed; tried BSS, groin disagreed, so I went with:

Landmine one leg deadlift: barx8, bar+15x8, bar+30kgx10, bar+30kgx10 (each leg)
Landmine push press: bar+15kgx10, bar+20kgx10, bar+20kgx10 (each arm)
Landmine squat (disc on back): bar+15kgx10, bar+15kgx10 (great depth)
Leg extensions: 24x10, 48x10, 48x10 ++ single leg iso holds: 24x10s in 6 different positions, twice
Seated+standing calf raises (different weights, slow tempo)
Triceps pulldowns: 20x10, 20x10, 20x10

Workout time: 15:20
Workout duration: 45 min
Bodyweight in the morning: 87.7 kg (lowest morning weight in +10 years)

Comments: Tried to squat or do Bulgarian split squats but the groin injury is still there. No sense in forcing it. So I went with landmine exercises which went well.

Nice one on the bodyweight PR! And good job finding swaps for lower body stuff too