Adarq.org

05-07-26

Cycle -- 1:10:00, 113 bpm
Lift -- some arms + delts + one-leg balance stuff
Run/walk -- 36:58, of which ~27 running, mostly about 2-3 mins reps

Notes

Yeah think BSS regularly are going to be good for me. Not that glutes are weak or anything, but RDLs don't hit them in the same way. Getting used to them in a low-running period seems sensible, since they're always brutal for first while of adapting to them.

Tried a different cue for the running today, thinking about leaning forward + sending foot backwards more on push-off, seen saga canaday and some PTs mention this one for similar issues. Felt good, also played around with just 'run light', which also felt like it had a similar effect. Was able to run 5:30-6:15 pace with those around normal cadence too.

8.5 hours cardio this week, though that includes 3 hours of run walking, so i guess that includes about an hour of walking. Holding steady at 49 fitness on intervals, at least.

03-07-26

Cycle -- 45 mins, 120 bpm

Notes

cut short to make time for PT this am. Was decent, got a pretty thorough work up and investigation. Likely bilateral achiles tendinopathy + right side plantar fasciitis. so basically what i thought, tho achilles rather than ptt (bamboozled by the foot pain). prescription also basically what i thought (load management, calf raises, one leg balance stuff, etc). useful to be told these things by a professional, at least. follow up in 4-6 weeks with potential for imaging if no substantial progress.

of interest to me was the gait analysis. not normally a big believer in this, but he identified (a) that i overstride, (b) that i have very minimal knee drive, even at higher speeds, and (c) a lot of vertical oscillation. interesting! not really sure what to do about any of that. (b) i wonder if it is due to doing so much easy running very slowly and shuffling along, lol.

02-07-26

Cycle -- 5 x 6' (1') + a 1 minute sprint
Lift -- chins, dips, curls, laterals

30-06-26

Run/walk -- 5.48k, 37:35 [3 mins walking, after ks 1, 2, and 3]
Cycle -- 3 x 10' (2')

Lift -- OAC negatives, dips, chins

Notes

felt better than yesterday, and bike session good.

this is definitely the strongest i've ever in the bottom 1/3 of OAC negatives. even when I did a successful full ROM oac, left shoulder was sore and felt weak in that position during eccentrics. now 0 pain, and i can control that bottom position super well. 2-3 years of not finishing back work when i can't do full rom, and instead continuing until i can't move from the starting position at all has really made a difference.

leaving off calf work for a couple more days just to see if that helps things settle.

28-06-26

Cycle -- 1:47:05, 114 avg hr

Lift -- laterals, curls, flyes

Notes

had aspirations for 2 hours but got bored. a nice thing about easy cycling is that redaing a book is doable, at least

26-06-26

Cycle: 1:20:01, 121 avg hr

Notes

locked in, kind of enjoyed it. tempted by one of those zwift x kickr bikes, since it'd be nice to have some metrics beyond HR. kind of think that irrespective of how well return to running goes, i should keep cycling in (a) b/c avoid injury risk and (b) can get a lot more volume

24-06-26

Cycle -- 1:15, 119 avg hr

Notes

150 T+DI where my bike is, brutal. same output first and second half, with HR basically climbing linearly through the workout due to heat etc. better get some of those juicy heat training benefits.

also did a set of 23 chinups just for to see where that's at.

22-06-26

Cycle -- 31:12, 103 avg hr

Notes

felt trashed last few days. guess it's been hot and i did a lot of volume, even if most of it was easy. lower leg both sides not feeling great, tbh. wonder if it gets worse with the heat too, since the major flair up last year was summer as well. ugh. maybe time to actually see a pt.