Adarq.org

21 November

'Speed form" workout.

2K warmup
8x400m / 2.5 minutes slow walking recovery
2K cooldown

Total 8Κ @ 55:36

Consistent sprint times at 1:35 ( 3:57 pace ), buffered @90-95%. Slowest was 1:50 (4:35 pace) at the full uphill 7th sprint. Nice.

Knee update:
The bad news :  it re-flared although it wasn't bugging at all and i haven't run for 5 days.
The good news : the exact same pain/bugging now appeared on the left knee too. How is that good news? It means it is some kind of stress/fatigue/tightness thing, the right only was scary that something is broken. Also it doesn't affect me at all at running performance. Just randomly hurts afterwards. Alright then, no 'fast easy' and no 'long slow' runs this week, i will do 2 runs at "long slow" pace ( around 7:00 , maybe slower ) but keep then shorter than 1 hour. instead of 1.5+ Will try to stretch consistently too.
Any other suggestions / POVs ? I'm all ears!

18 November

My 25 kg power-bag arrived. Not as easy to use as a barbell as i imagined, but still very handy for a home workout.


ATG PAUSED SQUAT:
15@BW
4x15 @ 25kg

SS1a : PUSHUPS x 15
SS1b : BENT OVER ROWS x 15 @25kg
SS1 info : 6 rounds

Toasted!!! First actual resistance training since March 11 when the gym closed due to covid.

16 November

Easy run 9K @ 53:34 (5:56 pace )

Woot, there goes the 6:00 milestone for easy runs. 

Bringing easy run to sub-60' 10K would be awesome, should happen in about a month or so.

Could have done it today, but fatigue started catching up around 8K so the last 2K would have not been easy anymore. They wouldn't have been all out either but they would have some kind of struggle, so I chose to keep going easy and stay true to my workout.

---

It's been a week that i have knee issues. My right inner knee hurts. It's not a new thing, here are 2 posts from last year that i had the same pain:

Had my right knee bugging after Saturday's run. Scary AF. Pain was minimal, but there, all the time, even at walking. I haven't had the slightest knee issue ever, not even once, so i have this mentality that is my knee acts up, it is.... athletic career ending event lol.
Didn't train at all Monday. Bugging disappeared, except from a sudden small reappear at night. All clear all day Tuesday so at night i squatted. No bugging before, while and after. Gonna do an LISS treadmill today and skip bball tomorrow. If all go well ill run again at weekend.

Also, it looks like this right knee pain that i mentioned 1,5 month ago is run-related and permanent. Whenever i run over 6 km it comes back. it is a 'sharp' kind of pain, like piercing it with a thick needle. It hurts about 1 day to 2 days after running, gradually diminishing as time passes and then it totally disappears. Also, when in the pain status, it hurts upon contact too, just like when you hurt touching an inflammation or bruised area.
On the bright side, i can live with that pain and i can run full effort with it too. Growing old an still going hard makes you get used to pain, everything hurts more and longer than expected, but you adapt to that and you don't even bother. You just gotta recognize the serious cases and go to the doctor. Oh well, lets see how this goes...

Those posts explain the conditions exactly, it is a deja vu 8-10 months later.
There is no swelling, inflammation, nothing, just a sharp piercing pain. It is weird. Does it sound familiar to anyone? Could it be stretching/tightness related? Run-related?
I sure hope it is not cartilage, that would be devastating. On the bright side, if it was cartilage, bad meniscus etc, it would't have completely disappeared and then just randomly hola me, right? I mean, i've been running 20-30K a week consistently the last 2 months, with long runs and hard runs every week. And there was no gradual bugging. Just out of the blue, bam, last Wednesday after the long run it started.
I will try to do some stretching, maybe even cancel tomorrows long run, switch it to walk or just rest.

12 November

C1a : SHOULDER WALL PUSHUPS x 15 (+3 reps )
C1b : TOWEL BICEP CURLS x 15 (+3 reps )
C1c : CHAIR TRICEP DIPS x 15 (+3 reps )
C1 info : 9 rounds (+2 rounds )

lol 45 minutes of arms circuit, they got fried, barely got all reps at last round.

10 November

C1a : ATG PAUSED SQUAT x 15
C1b : PUSHUPS x 15
C1c : BACK WIDOWS x 15
C1 info : 8 rounds

Adding the squats made each superset last about 3 minutes and the whole workout last around 45 minutes, HR got pretty high, workout just got some cardio aspect too.
Need to add resistance. Should have ordered some heavy KB and/or power-bag. I don't see me going to the gym any month soon.

7 November

Tempo run

2K warmup
3K @ 5:16 / 5:10 / 5:15
1.5K cooldown

Good progress, last time i did 5:10/5:30/5:20 on flat course, today was mixed uphill/downhill.
So this place i was going lately to do my 'flat' speed workouts was something like a... public running & walking spot, lovely spot in a yachts marina, round 500m very wide asphalt road, like a track, grass in between for kids and pets to play, no cars allowed of course. Yup, it has been closed because too many people went there. Thank you covid
So i am back to guesstimating progress because my default running course is only uphill or downhill, so short distance times rely totally on the segment they were done, while all times don't correspond to flat course times, even when the total elevation/descent breaks even. FML.

4 November

Long slow run 12.5K @ 1:28:54
Lifetime distance & duration 

This felt the same easy with recent long slow runs, maybe even easier, but somehow i was 30 seconds per km faster ( 7:06 vs 7:36 ).
Awesome!!!