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Monday ran like 6km easy pace

Been on night shifts all week so only exercise is cycle commute 20m ish each way.

Feeling disgusting, night shifts are the worst. Slept like 4 hours after then drank a fuck tonne of coffee and went to the gym. Felt like I was going to pass out at various points but nice to get something in

Run 20m at 11km/h on treadmill

Chins bw x 10, 20kg x 5, 10kg x 8
Dips bw x 10  40kg x 4, 20kg x 10 (these felt extra gross)
Cable row 70kg x 12
Db ohp 20kg x 10
Db Curls 16kg x 12
Tri pdown 35kg x 12

Feel like I'm going to pass out now, lol. May pt may not do park run tomorrow.

happy birthday man!!

mos def live, haha sick. didnt know he was kindof a weird tho lmao.

and ya i've been afraid of stress fractures and such several times, usually with my feet tho.. tbh i've probably had a few minor-ish ones. i've had some weird shit happen to my feet. soft surfaces definitely help tho, unless you crank on a rock - that doesn't help.

hopefully you can relax tmw. sleep in & eat good

Thanks man. Had a pretty good day. Girlfriend and I went to a Thai spa for massages and stuff then went to the best pizza place in town and stuffed my face all night... Good Times heh.

Mos def is.... A bit Kanye... He spent a lot of time throwing roses around, talking nonsense. Dancing strangely. Meh. I saw talib kweli back in the day too... Never saw the duo though darn it.

Today did

Some speed stuff

3mins at 16km/h on treadmill 3 sets, around 4m recovery time

Squats 100kg 3 x 5 felt good

Guys how do i stop binge eating
This is ridiculous
Pretty much un-did my cut

Do you IF?

Kind of allows me to enjoy binges and still stay lean lol. I do always feel not so great after a junk binge though.

Today

Speed endurance work on treadmill

5m at 10km/h warm up
1km x 3 @ 15 km/h 1% incline (2 mins walking between)
2km at 10km/h to close

Squats 95kg 3 x 5 felt weird so didn't go for AMRAP
Lunge bb 45kg x 12 tries another set but right glut spasmed so left it
Leg curl 45kg x 12

wow, that is a BIG jump for you in mileage, no? no wonder your body freaked out. dehydrated and probably super depleted.

Yeah, probably too big and it wasn't really even planned. Just went full forrest gump, just didn't feel like stopping lol.

Quote from: gukl on April 14, 2019, 02:38:47 pm

Long run day

21.47 km 5:46 pace 2hr 03m moving time

Very hilly, mostly trail, windy and cold. Though but fun and my first half marathon distance.

Omg since I finished this run I've had horrendous abdominal cramps and chills, what is going on. I was probably mega dehydrated but the heck, feel like I have flu. Mixed with all the endorphins, feels weird. Also got a nasty blister.

hah. awesome.

"running yourself into the ground" is an interesting feeling for sure. i've done it a few times hah. mostly happens when you make big jumps in intensity/mileage/frequency etc, like LBSS mentioned.

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Ran in calf compression sleeves today, felt really gooood. Didn't notice any calf/shin pain the whole time. I'm still on the heavier side at around 85kg so these are a big help. Dunno how much is placebo.. They do feel nice lol.

some people i know swear by them, say they help with their calves/shins etc. i personally never felt any benefit. but if they seemed to work that good, that's pretty cool. would be nice if you don't need them eventually tho.

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Check out my activity on Strava: https://strava.app.link/KD3Gdnc3SV

damn @ that hill (mountain!).

Yeah I guess my body was just freaking out, during the run I felt OK and I went for a stroll to cool down and felt OK, but then it all went downhill about 30 mins agyer the run. I still feel kinda wrecked today.

Yeah the calf sleeves I dunno, I generally like compression stuff... It just feels nice. I guess living here where its cold it's OK... If I loved in Fl I probably wouldnt haha.

I have some ongoing left shin pain and am terrified of a stress fracture after I had one in my spine so gonna take it easy for a bit. I won't be doing a long run this week anyway as I'm super busy with work meh.

Yesterday did a 6k ish slow 6/km pace... Felt horrendous.

Then saw mos def live.... Dudes a bit of a weirdo.

Today felt dead again, long work day

Inc BP Db 34kg x 3, 30kg x 7/8, 24kg x 15
Pull ups 3 x 10 ish
Db overhead pull things
Some bb stuff meh


Work stress is just kind of killing me, feel constantly run into the ground and always got so much crap looming over me. I do wonder whether I can do this for the rest of my working days, I'm just holding out for it getting a bit easy as I become more senior. I certainly couldn't do this year many more times.

Probably why I'm running myself into the ground lol. Better than drinking myself into the ground I guess baha

Salbutamol doesn't cause long term adaptions, tonnes of people just grow out of asthma. The other mainstay of treatment for asthma is corticosteroids which, unless you actually have asthma it probably isn't a good idea to take. If you actually think you have asthma... Go get tested, young people die of asthma. Also your comment about James harden walking into the doctors symptom free.. You don't have to be having an asthma attack for it to be detected!

David Beckham is another famous pro who has asthma, occasionally see him pitch side with an inhaler. Is it cold where you are? Exercise and cold can both trigger bronchoconstriction which is actually quite noticeable for me (I don't have asthma).

If you don't have asthma as others said, an inhaler isn't going to do much for you other than jack up your heart rate.

FWIW salbutamol is pretty harmless (unless you have an arrhythmia or something) in med school we actually did spirometry experiments and they let us use salbutamol to do experiments on each other.

Talking of PEDs, I'm currently working on a renal medicine ward... Everyone is on EPO. The temptation is strong. (I'm kidding).

Got up and fit in a 30m 6k (4.56 pace)

Felt good

Quote from: gukl on April 04, 2019, 03:31:12 pm

Mon/Tues 12.5hr night shifts.

Yesterday slept 3 hours in the day then ran 5km 28mins easy recovery run as my body hurt after the 11 miles.

Lifted after went pretty well dips (40kg x 7)/weight chins (a good 20kg x 6) and some bb stuff - face pulls/flys/curls/tris

Today tried to squat did 90kg x 5 and my si joint said no, my hips were tight af and all of my muscles just felt off. I'm getting really tired of this crap. I sacrifice my evening to train to come home miserable and in pain.

I'm gonna make one more push to sort this focusing on loosening my hip flexor, strengthening my deep abdominal muscle control and making my glutes alive. If this keeps happening I'm probably just going to call it a day with squats. 

BLEH

Mate sucks to hear about your hip flexors. Not sure if this helps but I've repeatedly torn my right hip flexor over the last 10+ years and what's helping me is strengthening them with l-sit type work and doing heaps of split squats with full ROM which stretches and strengthens them at the same time. That and a shit ton of stretching which is actually only 4 stretches (calf, couch, pigeon, pancake) but just done for time. Don't give up on squats cause your hips can be fixed.

I've gone the split squat route before... I dunno I go around in circles of doing all this stuff, getting back to squatting but then I just get injured again cos I don't keep up with it enough. I dunno if I have the patience to spend so much time rehabbing again. I'll see how it goes with those simple interventions. Certainly hip flexor tightness is a big factor, but I've also been told my SI joint is hypermobile and there's only so much I can do about that.

Gah.

Today did my first ever park run (social, all abilities timed run that happened in parks all over the UK every weekend). Preparation was not great little sleep and some alcohol and junk food last night but came 94th out of 495 with a time of 22.35 - definitely going to have lots of fun trying to wittle this time down as there was definitely more in the tank!!