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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 08, 2025, 03:56:58 pm »
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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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on July 08, 2025, 09:08:05 am »
go to PT?
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 08, 2025, 07:52:26 am »
- run 1:32:28, 14.72km
ran with a guy who's fitter than me, training for never summer 60k in a few weeks. he knows the trails near us better than i do so i just followed him. told me he was shooting for 8 miles but we ended up doing 9, oops! T+DI 160 and 313m/1027' of elevation gain = slow pace and HR average 142. not too high, that's still zone 2 per coros. it was fun, i'll run with him again. will help me get to know the trails and break out of my grooved road loops.

never summer is a race i've had an eye on, it looks really beautiful. maybe next year. looking forward to hearing my buddy's report.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 08, 2025, 03:41:29 am »
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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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 07, 2025, 06:54:48 pm »
- strength
-- 2 x [forward/backward toe walk x 1min + forward/backward heel walk x 1min]
-- 2 x [SL standing clam x 12 + SL box squat x 8]
-- 2 x [slow deep BSS x 10 + hip thrust x 10]
-- sciatic nerve flossing 2 x 10
-- push up 2 x 15
-- hollow body hold 3 x 20s
right quad tighter than left, very noticeable on BSS. hurt anterior right knee a little, doing the ones with right foot back.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 07, 2025, 03:44:39 pm »
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.

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
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on July 07, 2025, 06:10:34 am »
where is the pain in your foot?
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on July 07, 2025, 12:41:27 am »
July 6-12, 2025

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]1

June Week 2 of 5 BW 206-210

Sun Jul 6

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* 3rd straight day of 455.  will give myself more time to get used recovering from this weight a little more before i go 475-495 again.

Mon Jul 7

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 06, 2025, 10:25:04 am »
- run 1:59:06, 19.80 km
T+DI 150, kept it nice and easy, HR average 130. mostly in the shade but high humidity still plenty to deal with. felt pretty good. i drank less than last week, 1.1-1.2L total, but never felt thirsty and stopped to pee three times, which is a bit odd. drank mostly my electrolyte mix, barely touched the spare water bottle.

back up over 60 km and juuuust over six hours running for the week.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 06, 2025, 08:14:05 am »
06-07-25

Gym --
Stairmaster x 25 mins
Treadmill incline x 55 mins
Avg HR 131, though I did ~10 min stints at 140 and then 150 on the treadmill (iirc this was like 5.0 then 5.5km/h both at 15% incline?)
+ 3 x 15 pogo hops, some cable lateral raises, db lateral raises and overhead cable tricep extensions, just to hit some spots that feel a bit neglected by other training.

Notes

Quite enjoy the stairmaster and treadmill walking. Will I guess keep them around until foot is feeling up for running every day again. probably should have done something like this sooner rather than just being like "ah it'll get better". it's not got worse really, but when i have bad sleep or it's hot i feel it a bit more/subconsciously don't want to push through it (literally put force through that foot, I mean). maybe the big weekend last week took it slightly above the salience threshold, idk.

Anyway, basically don't feel it on stairmaster or treadmill, other than a little bit during the 'hard' segment on the treadmill, and then more of a dull "this muscle is working" kind of way than the sharp "don't do this" kind of feeling when it's bad while running.

pogos not done with 100% intensity, just to get a bit of force through the foot/ankle without overloading it (hopefully).

anyway, still 5+ hours cardio this week and decent amount of lifting.
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