Adarq.org

04-07-18

Workout

Run -- 3.46mi in 32:33 [9:23 pace]

Including 6 strides just scattered through the second half of the run.

Notes

Felt decent. This pace seems like where I should really be for easy runs at the moment -- feels more like what I'm used too from easy running earlier in the year. Bit disappointing that it is this much slower, but hopefully fitness will come back quicker.

Hip was a bit tight from the last run so I took a couple days off. Hoping that this easier pace will keep things a bit smoother, but we'll see.

My main goal right now is chipping away at that "elite fitness". I haven't been doing any sharpening, specializing, etc. Just keep chipping away at the mileage/frequency + racing alot. I feel like that's the best approach right now. Need to be in "better shape" than any1 I compete against, even if they are faster over X distance.

out.
work.
everyone.

This is basically the approach of my very fast friend I've spoken to you about. He runs basically every day, at least ~7 miles, and does a park run most weeks. Do that for long enough with enough miles and then hit some sessions when you're prepping for a particular race and you'll be hard to beat, I reckon.

11-06-18

Workout

Run -- 2.92mi in 24:55 [8:50, 8:51 and 7:48 pace]

+ some ab wheel and rehab hip stuff

Notes

No hip issues in time since last run. Maybe a bit conservative with amount of time between them, but we'll see. Pain always recurred after the second run, so let's see. Form felt good on this one, too. Hopefully all good tomorrow and I can head out for another short on in a couple of days.

nice!! good to see you posting runs again!!

Here's another one for you!

hip's sore again ¯\_(ツ)_/¯

close to giving up on running tbh, this is too tiresome

16-05-18

Notes

Picked up some looped resistance bands to use for more specific rehab stuff. Have some specific things in mind for ankle work + of course monster walks, etc., for hip/glute strengthening. Felt good + was fun messing around with stuff like that today.

Re ankle -- watching videos of me running + doing some general assessment it's pretty clear that I also supinate pretty heavily on my right side, which is part of the floppy right leg thing. Part of this is the lack of ankle mobility. My right foot has a hard time lying flat even at the best of times, so naturally it'll supinate when running. For an example of what I mean, check out this assessment:

<a href="http://www.youtube.com/watch?v=VOP9wyn7D3g" target="_blank">http://www.youtube.com/watch?v=VOP9wyn7D3g</a>

My left leg is totally fine with this, but my right sucks ass, can barely get past vertical. This is a holdover from an ankle injury from ~8 years ago now, I suspect. So I'm gonna use the bands to strengthen the muscles in the ankle/leg/foot that are responsible for that movement, while working on general mobility/flexibility stuff in the area. What's odd is that the the muscles feel fairly flexible from my fairly regular stretching for gastroc/soleus, but they don't feel like what is responsible for this lack of mobility.

Basically I think if I can improve ankle strength/mobility at the same time as continuing to improve glute function my right leg will get in order well.

15-05-18

Workout

Run --

Easy, mostly on grass, 5x100m strides w/ rest in lane 7 on the bend

Total 4.22mi in 36:33 [8:39 average]

Notes

Hip feeling good. Hopefully things can stick from here. Been like a month since I've trained properly, fuck!

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!"