Adarq.org

i know you know this but be careful with the 5k: as john davis pointed out, "a small increase in tissue load can cause a very large increase in tissue damage per loading cycle."

have you tried doing band activations for the muscles that aren't firing right? it's made a huge difference for me over the last year and a half to do a set of band side-stepping and a set of standing kickbacks before running.

08-09-26

AM -
gentle progression run [down to 4:30, 4:30, 4:20 for last 3k], 11.22k, 1:00:56, something like 4 x 12 pogos during the cooldown jog
lift - calfs, chins, dips

PM -
stationary bike x 31', 129 avg hr

Notes

0 achilles pain yesterday other than immediately on waking, when it was ~1.5/10. So by far the best achilles day since the half. fuck yeah

today almost 0/10, was similar on waking, some moments ~1.5-2/10 during the run but as good as run of this pace/length has felt in ages, then close to 0 pain rest of the day, even having done a run, pogos and heavy calf work.

wfh today and rainy so instead of a lunchtime walk realised i could just get more cardio in on the bike...idk how this hadn't previously occurred to me.

if things continue to hold up well, i'll probably do a parkrun saturday after next. think it's possible i am in pb shape. would kind of hope so given the amount of training i've been doing. not much fast running, but last few weeks have had some, and the volume has been meaningful...

anyway, not to count chickens before they hatch ,etc etc, tomorrow will be a cross-training day to keep the impact down, then thursday i'll probably also do the session as x-training just in case.

- warm up

- RDL 60 kg x 10,10

- calf raise 60 kg x 10,10

- deep BSS 2 x 10/leg

- DB row 50 lbs x 10/arm

- narrow push up x 10

- curls 30 lbs x 5/arm

- dead bugs x 20
- cross-body-push dead bugs x 10

- dead hang (feet out in front on ground) x 20-30s

chriiiiist i'm weak. none of this was hard, obviously, but just feeling the challenge to my grip of pinching the 20kg plates, of the supported dead hang; the tightness in my pecs supporting the bar on the calf raises...yeah for general health and longevity i should not lose sight of weights and mobility work.

yesterday

- run 59:00, 10.44 km
easy, fine.

today

- strong run
-- warm up
-- 2 x 4.3 km @ 4:30 pace w/ 90s rest
-- cool down
annoyed. legs and lungs felt up to the Rx'd workout (13-14 km @ ~4:24 pace) but my brother is in town and he and my parents brought fried chicken over for lunch. so, my stomach felt awful. haven't been that close to throwing up during a workout since i don't remember when. not a total loss but so much less than it should have been. it's weird since i generally have a "good" stomach. but what are you gonna do. also slept like shit last night, which i'm sure didn't help. T+DI 143.