Adarq.org

- warm up

- rehab/prehab
-- 2 x [3-way calf raise x 10/position + tib raise x 15]
-- 3 x [sideways band walks x 30s + SLRDL with knee raise]
-- 3 x [ISO BSS with floating heel x 30s]
-- yoga ball hamstring curl x 12,12
-- SL grid jump x 30s/leg + deep squat hold x 45s

- 2 x [pull up x 5 + dip x 5]

borrowed this routine from an ultrarunner i came across named kyle someone because it looked well-rounded and sensible. also walked a bit today, 6-7 miles total. that posterior knee complex is a little wonky still, but mostly felt fine during the exercises. hamstring curls provoked it a little so i only did two sets instead of three. also, the grid jumps were goofy, it's hard to be accurate without a plan and i just did them kind of randomly. next time will do forward-back, side-to-side, and diagonal in little bunches.

- run 52:09, 9.50 km
a little shorter than i meant to go, oops

got it, makes sense.

funny, we ended up doing very similar workouts today, just with the sets and duration flipped.

- run 1:01:08, 10.55 km
yep, definitely just slower in the morning. all systems not yet go. my fastest km on this run was 5:27, barely below my average pace for the long run on sunday, which i started in the late morning. i do a little bit of joint circles and leg swings before starting, perhaps i should try actually warming up for a few minutes and see if that makes a difference.

- parkrun
-- warm up
-- race 5k in 19:41 (watch), 19:37 (official)
-- cool down
ran hard - last 800m breaths were one per step - but didn't absolutely kill myself, so i'm pleased with this. pretty sure the watch time ties my all-time PR and official time is certainly an all-time PR. the course is advertised as being flat but it's really slightly downhill on the out and slightly uphill on the back, and there was also a ~10 mph headwind on the way back. so keeping even pace for every km was a win. also, my last run was less than 24 hours ago and i did a hard interval workout on wednesday, so it's not like i was tapering.

per jack daniels' formula, threshold pace is 4:12, interval pace 3:52, rep pace is 3:37. good to have in mind. of course, modern thinking is that sticking to a given pace isn't the best because it doesn't take into account variable conditions, whether internal or external. but i'm so comparatively slow and so very much just muddling along that i think they're probably good enough benchmarks. confirms the shape i thought i was in, as well, which is nice.

later

- climb x ~1 hour
- paused push up x 10,10,10
wife was going to the gym anyway so i tagged along. first time climbing in almost two weeks, it showed a little. felt the muscles in my right middle and ring fingers start to get irritated, called it quits.

have you seen a PT about the knee? what kind of pain is it? there's probably something you can do for it, even if it's just unilateral work on the healthy leg (there's a lot of evidence for carryover of unilateral work when you're injured).

Quote from: LBSS on March 17, 2025, 08:37:42 am

you should do the race.

This was enough peer pressure to get me to sign up for the June 5k and also an October half.)

lol