Adarq.org

Been feeling somewhat down for the last couple weeks and not being able to run has been a contributing factor for sure. Feeling a lot better after last couple of days and have managed to change my mindset, for now at least, in a positive way.

Saw physio today, discussed whether a scan would be useful and he thinks not. Took recordings of me running short distances (mild pain gone shortly after from this) and that made fairly clear the issue. Left leg moves great, straight forward, sturdy landing, but right leg is just super floppy and lands terribly. He thinks the way to fix that is strengthening, esp glutes. Seems reasonable to me. Right leg seemed to be moving more "correctly" the faster I ran.

Makes me think that just doing regular strides/hill running without any "easy running" for a while might actually be sensible? These things cause minimal pain because they're either low impact or just involve fewer impacts than a proper run, and they seem like the most specific way to improve strength for running. Thoughts? I guess running drills would also be useful?

As part of the general movement assessment the physio asked me to jump. I thwacked my head hard on the ceiling. He was like "Oh shit, no one's ever done that before! Epic jump!"

 

His bro's came 1 and 3 at the 2016 European Championships 1500m. Would be wild if three brothers came 1-3 at a major comp.

02-05-18

Workout

Run -- 5.41mi in 51:53 [9:35 pace] -- including 5 x 100m strides w/ jog back recovery

Prehab + plank stuff after run.

Notes

Run was 90% on grass which was nice. Still quite sore from hip thrusts + lunges the other day. Forgot what running on legs dead from lifting was like. Weird to feel so little power.

Doing strides "properly", i.e. slow accell up to about 70m then slow decel to the end felt really good.

Got to sub-5 pace on 4 of the strides. Agree with adarq, at that point it feels like flying/floating.

Stealing adarq's format to update this for myself.

2018 race list

Serpentine Last Friday of the Month 5k - > 26 Jan
- http://www.adarq.org/progress-journals-experimental-routines/warpspeed-to-the-new-scenario/msg138860/#msg138860
- 108th OA
- 20:40 official

Serpentine Last Friday of the Month 5k - > 23 Mar
- http://www.adarq.org/progress-journals-experimental-routines/warpspeed-to-the-new-scenario/msg140174/#msg140174
- 79th OA
- 19:16 official

Edinburgh Half Marathon -> 28 May

Chase the Sun Wimbledon -> 30 May (lol, we'll see)

Oxford Half Marathon -> 07 Oct

Gotta find some more target races for the summer. Will probably for the most part just race by getting in Parkruns, I suppose.

Eric Finan in his HM race comments:

Quote

I feel that 8 miles at HM race pace effort about 10-14 days out is a pretty good indicator of what you should be able to do on race day

If all goes well I'll be giving this a go in 2-3 weeks!

Busy weekend and I've been a touch lazy to be honest, so no training. Don't feel too bad as giving this hip thing a couple of extra days may pay off in the long run? In any case, excuses over and am running + doing some upper body stuff tomorrow.

25-04-18

Workout

Chins
BW x 11, 11, 8

Pushups
BW x 20, 16, 10

SS1A KB OHP
16 x 6, 6

SS1B KB Row
24 x 7, 7

Hip thrust [shoulders raised, feet on ground, KB held in lap]
16 x 12, 12, 12

SLDL
BW x 8, 8

Reverse Lunge [KB held by arm on same side as working leg]
16 x 6, 6

Kneeling Ab Wheel
BW x 10, 10, 10

+ some plank work (front, side and back) and some light abduction stuff.

Notes

Fun to do a full lifting routine! Got a sports massage booked for tomorrow. Everything is feeling a lot less tender today. I reckon I'll probably be good to run on Friday. Just got to make sure I keep things pretty easy for a while still...

Always get this dramatic drop off with pushups, though today was particularly cliffy. It's funny, because when I used to do curls and tricep work I'd get the huge dropoff on bicep work but not tricep work, but here it's the opposite.

Quote from: Joe on April 23, 2018, 06:52:52 am

Quote from: LBSS on April 23, 2018, 03:27:59 am

just a thought but maybe it's linked to the glute activation work?

I think it probably is in some sense -- the glute activation work will lead to a change in running form, which will lead to new stresses on joints/muscles. That all at the same time as me ramping up volume could certainly lead to overuse injuries of a sort.

Anyway, still hurts today. I think I'm going to try to just not run for a week. Will keep up with upperbody stuff and do some walking (though that at times hurts too). Maybe I'll try to get some stationary cycling in to keep up cardio.

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few people i know have some hamstring issues and they defer to the stationary bike. their issues don't seem to be healing. IMHO, stationary bike could definitely help prevent something like that from healing. anything quad/ham/hip flexor related should get stressed decently hard on the bike. dno though. just be careful with it!

yeah, fair...just don't want to give up all cardio, maybe i should find a place to swim, idk.