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Messages - Joe

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181
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 25, 2025, 12:57:59 pm »
25-09-25

w/u
3 x 1k on 1' off [4:22, 4:26, 4:15]
a few off [see notes]
incline walking
10' on
2' off
6' on
c/d

Lat pulldown 3 x drop
Machine dip 3 x drop

Notes

nice. idk when i last did full reps outside lol (everything pre-treadmill was outside). if this is my actually level of fitness i'll be a little annoyed given i did a fair bit of training even though there were some down periods since june. hoping it's just a lack of 'specific outdoor running fitness' and that that will catch up with general leg/lung/heart gain.

almost got ran over during the off period. was jogging and a driver i made eye contact with from a good distance decided to try to speed through rather than stop at the zebra crossing. fuckhead. he was lucky i am spry.

182
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 24, 2025, 12:27:23 pm »
24-09-25

Run -- 10.01k, 1:05:09 [135 hr]

Notes

Nice. Think this was probs more like 9.5k or something based on feel and how suspiciously wiggly the line looks on strava.

183
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 23, 2025, 08:22:00 am »
22-09-25

61:26 cardio, ~20 outdoor running, finish up on treadmill, 129 avg HR

Pulldown 3 x drop
Pec Dec 3 x drop
Machine OHP 3 x drop

23-09-25

W/u
6:45 run
2' off
8:15 incline walk
2' off
8:00 incline walk
2' off
4' run
1' off
3' run
c/d

Calf Press x 3
OL Leg Press x 1
Cable Curl 3 x drop
Cable lateral 3 x drop
Cable OH Ext 3 x drop

Notes

nice, plenty of running in there and felt solid. Felt pretty tired so took Sunday off. May try out a parkrun on saturday, with the effort I put into it tempered by how things are feeling.

the toe-muscle in lower leg felt pretty sore/tired (especially felt it during the hard incline walk segments) so just did normal calf stuff

184
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 20, 2025, 06:56:12 am »
20-09-25

w/u
6:40 on / 2 off / 9 on / 2 off / 8 on / 2 off / 6:20 on
c/d

total 62:43, avg hr around 165 for the on reps

Calf Raise 3 sets
Leg Press 3 sets
Toe Raise 3 sets
OL Leg Press 2 sets
Leg Curl 2 sets

Notes

First ~25 mins, including the 6:40 rep, were all done running. This was first outing for the Mach 6, the more supporting alt I picked up for workouts. Also like them! Also has the narrow toe-box of the Arahi and Clifton, but should stretch out soon enough.

Feeling injury free but still taking it easy in terms of moving to full running agin.

185
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 19, 2025, 06:55:15 am »
19-09-25

Cardio - 65mins
Machine Chest Press 4 x drop
Wide-grip cable row 4 x drop

Notes

Was 35 mins outdoor running to arrive at gym for incline walking. First run in Arahi 7s. Very stiff ride but feel great.

186
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 18, 2025, 09:20:11 am »
18-09-25

jog around for 15 mins
incline treadmill walk
15 on / 2 off / 8 on / 2 off / 8 on
cooldown
jog around

Notes

debut for the arahi 7's. wow they're stiff. otherwise like them! again no pain today, but trying to be smart and do the session as walking.

187
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 17, 2025, 07:20:14 am »
17-09-25

Jog to gym
60 mins treadmill walk [130 hr avg]

Cable Curl 3 x drop
Cable lateral 3 x drop
Cable oh ext 3 x drop

jog home

Notes

0 pain today  :highfive: will try out all w/u and c/d for tmrw's session as running, but actual work incline walking

pretty interesting soreness today from the toe-stuff. at like laterial/posterior calf area. turns out that's where the muscle that controls the big toe is. makes sense, since the thumb muscle is sort of in analogous place in the forearm (though closer to the elbow, where this is closer to the ankle).

188
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 16, 2025, 08:46:21 am »
16-09-25

Jog to gym
Incline treadmill
13' on / 2 off / 9 on / 2 off / 9 on / 2 off
Cooldown
Calves+toe/foot stuff
Jog home

65 mins cardio, hr in the upper 160s in the on portions

Notes

Right foot feeling totally fine. Still occasional foot pain on the left. Guess I'll just keep paying attention to it, but not really sure what it is about. Not any more frequent when running that just walking around, and I haven't found a pattern to triggers yet.

Enjoying time off and sleeping in.

Will reincorporate proper running soon but keep mixing in other modalities. Also may keep the workouts to walking just to be careful.

Typically like 74kg lately and feeling a bit soft. Will try to drift back towards 70-71 and stay there. Eating habits got a bit worse with the availability of snacks at the office, lol.

189
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 15, 2025, 03:27:55 pm »
15-09-25

Jog to gym [!]
60 min treadmill incline walk [132 avg hr]

Pulldown 3 x drop
Chest Press 3 x drop
Leg Curl 3 x drop
Leg ext 3 x drop
Machine Ohp 3 x drop

notes

solid solid. both feet feeling meaningfully better.

190
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 14, 2025, 09:01:43 am »
14-09-25

Jog to gym
40 incline walk [130 hr]
20 stairmaster [164]
20 incline walk [138]

Calf/foot/toe stuff

Notes

Got a bit discount on some Hoka Mach 6 and Arahi 7s. Will see it having a bit more medial support helps out. This left arch pain is weird, v different feel. Right side is pretty close to back to normal, or at least close to what it felt like when I last declared it 'recovered'.

Did some more toe/foot focused training. Basically just took off my shoes and did the usual calf press stuf but with only my toes (in socks still, ofc) in contact with the surface. Felt good/hard! hopefully helps out.

191
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 13, 2025, 06:01:47 am »
13-09-25

30 min progressive incline treadmill walking
Leg Curl
Hip adduction machine
Pec Dec
Cable Curl
Cable Lateral
Cable OH Extension
Cable Lat Prayer

Notes

Right side feeling better, but arch pain pretty bad on left. Came out of nowhere, not sure what it is. Feels very different from what I dealt with on the right, and doesn't seem like plantar fasciitis. Ugh.

Realised the half I signed up for is in like 5 weeks. Hopefully this doesn't go like the last half I signed up for where I get injured in the run up and can't run for years, lmao.



192
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 12, 2025, 12:38:52 pm »
12-09-25

Incline treadmill 30 mins progressive
Calf Press 3 x Drop
Leg Press 3 x Drop
Dip Machine 3 x Drop
Cable Row 3 x Drop

193
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 10, 2025, 03:42:13 pm »
10-09-25

20 min stairmaster
20 min elliptical

Notes

is what it is, woudl rtaher be  :ibrunning: certainly

194
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 09, 2025, 03:59:40 pm »
09-09-25

Walk to gym
Elliptical x 25 mins
Stairmaster x 10 mins
Calf Press x 3 sets
Machine OHP x 3 sets
Wide-Grip Cable Row x 3 sets
walk home

Notes

Left arch + right PTT pretty bad. Think I pushed too hard with the return to running every day + workouts etc.  Ah well, we go again. At least I know the route to recovery better now.

The cardio was fartlek style, went hard about 50% of the time. Cba to wear hr monitor.

195
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 08, 2025, 03:42:56 pm »
08-09-25

Jog to gym
Elliptical x 10 mins
Chest Press 4 x Drop
Pulldown 4 x Drop
walk home

Notes

Got something in. Let's get back to it.

Eta: left foot arch and right achilles sore, ugh

Quote from: LBSS on September 08, 2025, 08:00:59 am
oh shit man, i'm sorry to hear that.

thanks man, there's a way forward so things should improve

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