22-06-25Run -- 16.00k, 1:38:23 [avg HR 132]
Seated Calf Raise --
45kg x a bunch
55kg x a bunch
45kg x a bunch
NotesNabbed the treadmill under the air con unit at the gym, so this was nice. Again really don't mind treadmill it seems, didn't get bored. Just lock into pace and listen to my thing and roll on. Was like 30 mins @ 6:19, 40 mins @ 6:00, 10 mins @ 5:43 which I decided was too fast (HR averaged 136 in that portion, didn't seem to be drifting, but it touched 140 which I didn't want), back to 6:00 for a while then last 2k at 6:40 to chill a bit. Tbh love having this much control over exactly how I'm running.
Counted breaths at various points and was always 20-22 per minute, even during the 5:43 portion.
On the one hand I believe that the seated calf raise is a trash-tier exercise (every study comparing seated vs standing shwos that both produce equivalent soleus gainz, but only standing trains the gastroc meaningfully), but on the other hand it is more fun to do for whatever reason. Could set up on the leg press machine for some calf raises but that's just takes too much time, whereas this is trivial to get going.
Over last couple weeks have been getting a little bit of arch pain here and there in my right foot. That's the side with the less mobile ankle/weaker calf, previous hip issue etc. So given that obvs my hips are not meaningfully weak (rdls, airplanes, etc), I guess calves must be the weak link, esp since that's more foot specific. So calf gym work can only be a good idea, esp since it's also a bomb way to stretch, since you can just hold the bottom position for 3s+ per rep, so across like 30 reps that's 90s of weighted intense stretching. Arguably this is a case where seated is better for me b/c straight leg ankle mobility is fine on both sides, but bent is poor on right side. Anyway, will try to do those after runs any time I use the gym. Can just do one of my classic drop or myo sets.
Oh 70k for the week
partly aided by doing long run in aircon/on treadmill, but avg pace for the week is basically same as always, i just somehow ran for 7 hours instead of the usual 6:30. Mostly a result of making an effort to keep all my weekday runs 50mins +, those 3-8 mins/day really add up. Not sure I can extend much past 70k/week without just getting faster.
ETA: other nice thing abt treadmill is it is easier to bring more liquids. Consumed like 1.2L during this which wd just be annoying outdoors.
ETA: also, evidence for my somewhat (played-up for effect) HR-sceptical stance. I was surely fresher yesterday than today, trained at about same time with same pre-workout nutrition, both on treadmill, etc etc. Today, HR never went above 140 and spent <1 min over 138, no HR drift, etec. Yesterday, I was 138 @ 6:19, 144 @ 6:00 and 147 @ 5:43. Exact same paces today were 128, 134, 136 avg. Used same HR strap. Now one confounder is using a different treadmill, maybe yesterday's had a faster belt. But still, interesting!
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