Adarq.org

27-05-19

Workout ---

SS1A Chinups
BW x 2
+16kg x 3, 3, 3

SS1B Dips
BW x 2, 10, 9, 9

SS2A Wide Pullups
BW x 5, 5

SS2B KB OHP
16kg x 6, 6

Deadhangs on fingerboard
Top ledge x 14s, 14s, 13s [went a little closer to failure than I ought to on this, I think -- maybe next time I do 4 x 12s instead]

Glute activation circuit

Kneeling Ab Wheel
BW x 8, 8, 8

Notes

ROM on the ab wheel not great, but lats and core wiped by that stage of the workout anyway.

Was going to try chins with weights just for a lark not expecting more than a single rep, so nailing 3x3 was pretty exciting!

25-05-19

Run --

Easy, mostly on grass, 5 or so strides near the end

Total 4.03mi in 36:18 [9:00 average]

SL Calf Raises off a ledge
+16kg x 6, 6
BW x 14
DL burnout set [didn't keep count]

SL Glute circuit --
Adductions
Clams
Bridge
Donkey Kicks

Notes

PT was a bit concerned I had weak calves, so shall make sure do this calf work regularly after runs.

It's fucking hot (to me) -- like 24C (75F). Not used to this, lol.

23-05-19

Workout

SS1A - Chinups
BW x 7, 7, 6

SS1B - Dips
BW x 7, 7, 6

SS2A - Wide Grip Pullups
BW x 4, 4

SS2B - KB OHP
16kg x 5, 5

Deadhangs on fingerboard
Top leg x 12s, 12s, 12s

Then at dr's orders messed around with various glute things I could do at home.

BSS
BW x 10, 10 [think this is a no go, alas, get real blockage in the injured hip at the bottom and can feel some sort of grinding, eep]

SL Glute Bridge [shoulders and feet on floor]
+16kg x 10

SL Glute Bridge [shoulders elevated]
BW x 12

SLDL
+16kg x 6 [little awkward doing this with weight in only one hand, haha]

Notes

Set up a chin/dip station in my flat like 10 days ago, which has been nice, so been doing some strength stuff regularly again.

Doc emphasised glute _strength_ rather than just activation, so messed around with some exercises for that. None of these leg exercises really clicked. May well need to get a gym membership again, it seems.

Today (24th) is rest, then light run tomorrow.

Popping back to say that my finger healed up and I've been climbing regularly and loving it. Hip has been decent enough to let me run to the gym every now and then, so I might start logging some light running again soon, but no promises on that front. Might try to get some climbing videos up here if I can take some good ones.

Update:

Didn't manage to sort out hip so got discourage and didn't do much exercise for a month or so, then took up climbing. Didn't really know how to log it, but I've been bouldering 2-3 times a week for a while. This week I injured something in my left hand so can't climb for a couple weeks. Stupid body hates me. Seems like lifting is the only thing that doesn't wreck me.

06-07-18

Workout

Run -- 4.24mi in 39:42 [9:22 pace]

7 strides spread through the second half of the run.

Notes

It's so hot

04-07-18

Workout

Run -- 3.46mi in 32:33 [9:23 pace]

Including 6 strides just scattered through the second half of the run.

Notes

Felt decent. This pace seems like where I should really be for easy runs at the moment -- feels more like what I'm used too from easy running earlier in the year. Bit disappointing that it is this much slower, but hopefully fitness will come back quicker.

Hip was a bit tight from the last run so I took a couple days off. Hoping that this easier pace will keep things a bit smoother, but we'll see.

My main goal right now is chipping away at that "elite fitness". I haven't been doing any sharpening, specializing, etc. Just keep chipping away at the mileage/frequency + racing alot. I feel like that's the best approach right now. Need to be in "better shape" than any1 I compete against, even if they are faster over X distance.

out.
work.
everyone.

This is basically the approach of my very fast friend I've spoken to you about. He runs basically every day, at least ~7 miles, and does a park run most weeks. Do that for long enough with enough miles and then hit some sessions when you're prepping for a particular race and you'll be hard to beat, I reckon.