Adarq.org

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

makes sense. don't discount the benefits of acute relief, though!

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: 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

yesterday

- track intervals
-- warm up
-- 3 x [300,500,800] w/1 min walk after short reps, 2-3 min after the 800s
-- bonus 300
-- cool down
ran the 300s in 1:02, 1:01, 1:02, 0:58. 500s in 1:49, 1:46, 1:50. 800s in 3:06, 3:03, 2:57. T+DI 152.

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.