Adarq.org

23-07-25

AM

Jog to gym
Treadmill @ 15%, 4.6km/h x 30 mins [128 HR]
Jog home

PM

Jog to gym
Treadmill @ 2%, 6:41 pace x 15 mins [137 HR]
Treadmill @ 15%, 4.5 km/h x 15 mins [135 HR]
Machine Chest Press 4 x Drop
Pulldown 4 x Drop
Cable Lateral 5 x Myo-Drop or whatever [LRx5 basically, dropping weight after the 3rd set, no rest]
Pogo Hops 2 x 14
Cable OH Extension 4 x Drop
Machine Preacher 4 x Drop
Jog home

Notes

Was planning to take the full day off work but for reasons only took the afternoon off. Still, got 30 mins more sleep in the AM and did a double workout day. The dream.

Still a little pain with pogos, maybe 1/10 foot and 2.5/10 'achilles' (i.e. presumably the PTT next to the achilles), but that's progress.

0 pain in the running. We back baby.

21-07-25

Jog to gym
10 @ 15 / 4.5
10 @ 4 / 8.5
10 @ 15 / 4.6
10 @ 2 / 9.5
5 @ 15 / 4.7
Jog home

Notes

2 x 10 mins running. Felt good. Will probably try and go for an actual outdoors run towards the end of this week.

19-07-25

Jog to gym
Treadmill @ 15% incline
5 @ 4.0
5 @ 6.1 [147 HR]
5 @ 6.3 [161]
3 @ 6.5 [172, 35 RR]
1 @ 3.5
Treadmill @ 2%
1 @ 9
3:30 @ 13.5 [169]
1:30 @ 8
5 @ 13 [170, 35 RR]
2 @ 8
3 @ 10
Treadmill @ 4.0
5 @ 11.5 [172]
Treadmill @ 15
2 @ 4.0
5 @ 6.2 [172, 33 RR]
17 @ 4.0

Seated Hamstring Curl 3 x Drop
A Calf Raise
134 x 6, 5
B Leg Press
120 x 8, 7
OL Calf
52x6+4+3
Leg Ext 2 x Drop
(Ab/ad)duction superset, 2 each

Notes

Insane rain and storm this morning so we bailed on the Parkrun.

21 consecutive mins running in the middle of this, with pain no greater than 2/10, and usually 0/10. Also felt basically 0 pain jogging to gym. Wore the Vomeros for the first time in ages for this. Typically had been using Cliftons or a retired pair of Cloudmonsters for gym stuff since those are the running shoes I find most comfortable for walking.

Possible, then, that the Vomeros contributed as much as actual recovery to this feeling better on the foot. They're no less of a neutral shoe than anything else I run in, so I doubt it's because of any stability feature per se. That said, they are the only one of my primary shoes that have long enough laces for me to do the heel lock lacing techniques. Pretty sure that I have read that (a) tighter lacing and (b) using all available eyelets are have both been found to reduce symptoms from PTT/stability issues. So, that would make sense here.

Saucony Tempus 2 looking tempting as well. Seems hard to find a stability shoe that is tempo/session compatible (well obvs you can do sessions in anything, but it's more fun when the shoe is fun).

17-07-25

Jog to gym

Treadmill --
Walk
10 @ 15/4.5
10 @ 15/6.0 (154 HR avg)
5 @ 15/6.3 (170, 33 RR)
3 @ 10/4
Run
2 @ 1.5/10
5 @ 1.5/13.8 (168, 35 RR)
3 @ 1.5/9
Walk
2 @ 15/4
5 @ 15/6.1 (166, 33 RR)
5 @ 11/4

(Ab/ad)duction machine superset, 2 each way

Jog home

1:03:57 total

Notes

Nice. Foot again pretty much fine, even with 5 mins at a good clip. 18 mins total running or so. 25 mins SubT, decent workout.

15-07-25

Jog to gym
Treadmill @ 15%, pace in km/h
5 mins @ 4.4
5 @ 5.8 [145 HR]
5 @ 6.0 [157]
5 @ 6.2 [165, 32 RR]
5 @ 4.0
5 @ 5.8 [155]
7 @ 6.0 [164, 33 RR]
3 @ 10/4.0
Now run at 1.5% grade
2 @ 10
2 @ 11
1 @ 12
1 @ 13 [160]
1 @ 14 [165]

Machine Chest Press 3 x drop
D-Handle Narrow Cable Row 3 x drop
Calf Raise 134 x 5, 4

Notes

So about 30 mins SubT effort here again. First time running fast since the reset. Felt good with minimal food botheration! Will try to do no running tmrw other than the jog to/from gym, then see if I can extend it out a bit more on Thursday.

SubT incline walking feels a bit mad tbh.

May meet pals for Parkrun on Saturday, but if I do I won't race it. Will either just cheer them on or, if foot is feeling good, may just jog the course. Will see, but things are looking good!

13-07-25

Cardio

Run to gym
60 min incline walking on treadmill
30 min elliptical
Avg HR -- 127, ~1:35 total

Lift

Lat Pulldown 4 x Drop
Machine Chest Press 4 x Drop
Chest Supported Row 3 x Drop
Pec Deck 3 x Drop
Cable Lateral 4 x Drop
Cable Overhead Ext 4 x Drop
Machine OHP 4 x Drop

Started a separated watch activity for the lifting portion of the session. Amusingly also exactly 127 avg hr, though more spiky ranging from ~100-150. 24 mins too, for 26 sets. Intended to use the lap function to see time spent lifting vs moving between lifts (so one lap would be the entire time spent on the lat pulldown, including the like 20s or whatever taken to change the load, reattached my straps and get back in position). Didn't do a very good job of that, though, but something to try to pay attention to in future b/c it'd be fun to know the work:rest ratio.

ETA: Was thinking more about PTT and how it fits well with some stuff I experience with running.

1) I've always been an over-pronator on the right side. Hadn't really thought about it since I don't give much credence to gait stuff having much meaning. That said, given I have a neutral gait on the left, this suggests that the right-side could be a downstream symptom of an existing problem rather than a problem per se. A key role of the posterior tibialis is foot inversion, i.e. preventing (over)pronation.

1b) Moreover, this could also explain that camber preference I was talking about a couple of weeks ago. If flat ground isn't an option, I prefer running with my right foot landing on the lower part of the ground rather than the other way around. If you imagine this uneven height is a result of a naturally curved ground, you see this means that the instep of right foot is landing on higher ground than the outside of the foot. That is basically like wearing an insole that prevents pronation.

2) Plays an important role in downhill breaking. In that last Parkrun, I really gunned it on the downhills. Notably, I actually _lowered_ my cadence in the downhill portions to really take advantage of airtime (for downhills, cad 180/length 1.8m, else 188/1.33m). My quads were pretty sore, but they're very well-trained compared to calf/foot/ankle unit. Perhaps no surprise that given the existing vulnerability, this race was the precipitating event for the latent PTT to shift from "mild nuisance" to "actual problem".

Anyway, been doing a good job of doing regular banded foot inversion training. Think that + general calf/foot strength + integrating some stiff-leg/ankle-focused plyos seem like they'll be the key, since I rest of the hip/knee chain is pretty strong. Actually maybe more hip (ab/ad)duction stuff probably good to do too, but I've been good about that as well.

Basically no pain on the jog to the gym today as well, fwiw. Maybe go for an actual run again this week.

12-07-25

Cardio

jog to gym + get setup
Stairmaster --
- 5 min easy
- 5 min @ lvl 10 [151 Avg HR]
- 3 min @ lvl 12 [172]
- 7 min @ lvl 10 [175 ]
Treadmill (15 incline whole time)
- 3 min easy/switching machine etc
- 8 min @ 5.6 [155]
- 5 min @ 5.8 [164]
- 3 min @ 6.0 [167]
- 2 min @ 6.3 [170]
- 15 min @ 4.0 [139]
Elliptical
- 6.5 min @ 20/13 [143]
- 5 min @ 13/10 [146]
- 3.5 @ 9/8 [132]

77 mins total, 148 avg HR across, 33 mins SubT (or maybe crossing over) effort

Lifting

Leg Press 3 x Drop set

Calf Raise on leg press machine
100 x a bunch
114 x 8
127 x 5
134 x 4

Leg Curl 4 x Drop

Leg Ext 2 x Drop

(Ab/Ad)duction 3 x Drop each

EZ Bar Preacher x 5 sets

Notes

Great session. Finally tried out the elliptical at the gym. Like it more than the ones I've used in the past. Setting it to super high incline and then not letting my heels come up was an awesome stretch. Will defo come back to it.

I know in the past that I've wrecked myself by doing big leg session on the weekend, but think I have so much more recovery capacity with all this low/no-impact training than I do when running. Plus the risk of walking/stair-stepping/elliptical with tired legs is much lower. Hmmm.

Much prefer this form of calf raise since I can do it with straight legs. This (a) lets me get a much deeper stretch and (b) all the studies show that straight leg hits the soleus just as much as bent leg (or like at least 90-95% as much growth) while also hitting the gastroc, which is basically inactive in bent leg calf raises. idk how much that matters for running, but at the very least I enjoyed it more.

90 mins + upper lifting tmrw. Threw preachers in today b/c know I might get lazy and skip them tmrw. Feel like back work is much less effective bicep stimulation than pressing work is for triceps.

Eta: bought some cheap electrolyte tabs to put in my drinks. I think it has been helpful since I sweat way more doing indoor cardio even though it's much cooler than outdoor. I guess air movement makes a big difference in cooling

10-07-25

Gym--
Stairmaster x 25 mins
Incline walk x 20 mins

Machine Dip x 3 drop
D-Handle Cable Row x 3 drop
OL Seated Calf 40 x 4, 3 + a bunch two legged

Notes

Also jogged to and from the gym (like ~.5k each way) without pain. Hell yeah. Gonna still avoid running a few more days since I'm enjoying this routine, then will slowly reintegrate. Cycling I kind of hate but incline walking and stairmaster I'm into, so could see those sticking around even when I'm fully in the swing of things. No ego attached to them at all so it's easy to just pick an HR and lock in. Lower impact too so don't mind doing it more zone 2 rather than zone 1 without feeling like I'm gonna get beat up as compared to running.

Quote from: Joe on July 08, 2025, 03:56:58 pm

Quote from: LBSS on July 08, 2025, 09:08:05 am

go to PT?

maybe if i'm not seeing any improvement after another week of activity modification. i have never had particularly productive experiences with PTs, despite having seen 4 or 5 highly recommended people in my time training. like what are they gonna say "it's probably this, run less, strengthen your foot and ankle" cool thanks i worked that out already.

i guess if you've only had bad experiences, makes sense you wouldn't want to try again. i've definitely had that kind of PT, but i've had some good ones, too. helping identify root causes i wouldn't have thought of, for example. dry needling or other kinds of manual therapy. there must be some good PTs over there.

mhmm yeah, maybe. I mean in this case my point is that the PT wouldn't be wrong to say "it's probably this, run less, strengthen your foot and ankle"! but like I can work that out myself and I have no problems sticking to a routine on that basis. So for me,  I think the highest value is (a) for stuff that you can't make sense of yourself, (b) when you're someone who's not rly in the know so much or (c) you need some accountability to stick to a rehab routine. That said, I'd defo go much more quickly for anything like lower back or shoulder related. But lower leg + tendon stuff feels in my wheelhouse.

I'm also pretty sceptical of manual therapy beyond acute relief