Adarq.org

- track intervals
-- warm up
-- 6 x [800m @ HM pace, 400m jog]
-- cool down
all sets within a second of goal pace of 4:16 (3:23-3:25 per 800). very easy workout as a result, lol. everyone else did this as yasso 800s.

- knee PT

- knee PT
started to get a little pull in the sole of my right foot on the hamstring flossing. only when dorsiflexing through the extension part of the movement; if i wait to dorsiflex them after my leg is close to straight, no pull.

- run 48:26, 5.33 km
hot but not too humid. knee fine.

seems like you might benefit from some improvements to your diet. lot of junk food, lot of sugar, not many vegetables or fruits or legumes. would be interesting to see if your health improves (your immediate health, like getting sick or feeling fatigued) if you made an effort to clean it up and diversify it a bit.

i say that with no judgment: i also eat too much sugar and not enough protein. just a thought.

- track intervals
-- warm up
-- 2 x [1200, 1200, 800 @ 5k pace w/ 400m jogging rest]
-- cool down
this was hard. splits were a few second slower in the second set but never dipped below 4:00/km. knee felt 100%, wth. hamstrings a little different than usual but not bad.

had PT appointment today. diagnosis: hamstring on right side is tight and weak relative to left, and right glute is weaker as well. got dry needled in the upper hamstring, bit sore now in the area around where the needle went in. hope it works as well as the last time i got needled.

the PT gave me a few exercise to do and i'll go back in a couple of weeks. feels good to have a prescription.

- dreadmill "hills" x 48:49, 8.04 km
knee felt totally fine

bought a pair of new balance supercomp trainers this morning after trying on like 7 different shoes (including four different sizes of the NBs). there's a 30-day return policy, so i took them to the gym to try them out on the treadmill before wearing them outside. total failure after like 3 minutes, they just aren't right for my feet. taking them back. pretty annoying. really want to support local stores but the selection just isn't that good. anyway ended up doing this workout in old kinvaras.

i ordered a pair of adidas evo sl online, let's see how they do. in the meantime, i'm gonna try to do my long run tomorrow in the novablasts, in hopes that it really was just a little overuse strain and not the shoes. if that fails, i'll switch to kinvaras.

yesterday

- strength circuit
-- 2 x [three-way calf raise x 10/position + cossack squat x 8/side]
-- 2 x [sideways band walk x 15/side + DB RDL x 8/leg +10s]
-- 2 x [deficit tib raise x 15 + BSS x 10/leg]
-- 2 x depth drop 24"
the cossack squats definitely hit whatever part of my knee is messed up. didn't hurt but i got the clicking when extending the right leg.

- dreadmill run
-- warm up
-- 2 x [10 min @ 6:49/mile, 2 min @ 10:00/mile]
-- cool down
should technically have been an easy run but that's so hard to do on treadmill. went with a low-intensity, moderate-volume workout instead. knee felt fine.