Adarq.org

Quote from: maxent on August 21, 2024, 09:53:56 am

I can't even squat light after that, it's just 15 years of squatting has won away what I was born with. I think it's a OA at work, i had a doctor warn me about that in 2019 when I had my first and only serious knee injury. It seems I have to accept that now, i cant just ignore it anymore.

GPT tells me to do higher reps with lower weights, i will give that a shot. But def need to stay away from heavy squats now.

Sorry to hear that man. I've never thought heavy squats at low reps would contribute significantly to knee cartilage wear. I have barely kept up with sports injury stuff, but I would think that running, playing bball - activities with lots of repetitive knee loading - would be worse long-term for cartilage loss. Is it bad after playing ball?

update time. i turned this around in the last year and i am trying to understand how. i think it was a number of thing but it must diet, i've been eating consistently about 350-400g of vegetables a day and about 150g of fruit. cut out junk completely for the most part. my body has responded well to that. ive also been supplementing with glucosamine.

signed up to volunteer at an ultra near quantico in december, to run sweep on the 50k, picking up the marker flags and any other garbage over the final 10 miles, and making sure whoever's in last place makes it off the course.

25-06-25

AM

Run -- 7.47k, 48:51

PM

Random upper lifting cba to log details

Notes

good run, though i think the chest strap had some sketchy moments

doing another parkrun 5k on saturday, cba to taper so will still do 3x10 tomorrow probably. intervals.icu tells me my fitness is now 45 compared to 40 last time, so maybe i'll pb. training paces haven't picked up that much tho and it's gonna be hot, so i suspect it'll be a grind.

- mixed intervals, all with walking rest
-- warm up
-- 800 hard (2:47)
-- 3x1min hard (320,?,300)
-- mile "time trial" (5:51)
-- 3x1min hard (300,290,300)
-- 800 hard (2:50)
kind of a weird workout. T+DI 155 so the "time trial" i decided to do at just "faster than 5k". not unhappy with sub-6, given that it came with no prep and in the middle of a workout and with it being so gd hot. pretty much winged it with all the paces, really. there's a guy in the group who's significantly faster than me and much more experienced (ran in college) and for the most part i just tried to stay a reasonable distance behind him.

obviously, have not committed to the norwegian singles yet. i do enjoy the random track workouts, it was fun to run kind of fast today.

with warm up and cool down those workout days would be 10.5-11.5 km, medium days are already 10-11 and could gradually build up to 13-14 (that was the plan anyway) and long run could just keep building bit by bit toward 42 until the 50k at end of october. that would mean weekly mileage starting around 70kpw and going up to 100kpw, give or take. and do weights on one of the easy weekdays in addition to the saturday.

ultra people talk about the importance of back-to-back long days but i feel like if i build up to a full marathon long run before the 50k, race the 50k, and then taper down to the 50 miler, that should be plenty. finishing 50 miles just doesn't seem that daunting. and wouldn't getting up at 6 AM to do a 3x10 less than 24 hours after finishing a long run serve the same purpose, pretty much?

I suspect your workout days would be longer, mine are like 10-10.5k and you're faster than me.

Also, I imagine wouldn't really be straying too far from the core concept if you changed i up to 2 x sessions + back-to-back long runs for a special block for your ultra.