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Man you are killing it at the moment. How important do you think your weight is to your running success? The more and more I look at it I see very few "big" runners or triathletes which is kind of where I'm headed.

15/01/18
AM Strength session 90%

Warm up- banded ankle dorsiflexion, hip flexor stretches, band pull aparts, lat and pec stretches

Squat-
bar x 10, 60 x 5, 80 x 3, 95 x 3, 3, 10- Knee sleeves and oly shoes. Squats were fast today. Program called for 3x3 but I had a lot more on the last set. 10 felt ok and may have gotten another 4-5 if I had really pushed it.

Bench-
bar x 10, 40 x 3, 60 x 1, 75 x 3, 3, 3- Good progress here. Still not my best lift ever but form is getting better which I feel is my main demon.

Chins-
bw x 5, +5kg x 3, 3, 3

Stretches- HF & Pancake

*Edit- Nice to see that my patience is paying off. I've been questioning what I am doing and the pace at which I'm going but to be able to run 8k and two days later squat 95 for 10 is really pleasing. I am very interested to see where this approach gets me in the next 6-12 months provided I can be patient enough.

PM- Bike

Hopped on the trainer for what I wanted to be a light 40 min sesh. Got 20 in and was getting some serious pain above the left patella. Bike fit is too small. Need to raise the seat some more and get a higher stem put in. That should do me for now.

I'm calling an audible on my program. Moving to two days of lifting per week with all the other shit I'm trying to do. Sleep, work, kids, food, etc is all over the place being school holidays so I think I need the extra recovery. I feel like I'm not too far off but squatting 3x per weeki along with running and riding is taking it's toll.

I may have gone a bit early with this one. Did a mirror check for the first time in a while and I'm definitely far bigger in the upper body in spite of all the "cardio" I've been doing. This is the first time in forever (Cue Anna and Elsa) that this is happening so I want to ride it. I'm going to double down on my recovery and sleep efforts and may try and take in some extra food to help. Have only lifted twice this week and will run and ride tomorrow and then back to weights 3x next week.

I'm calling an audible on my program. Moving to two days of lifting per week with all the other shit I'm trying to do. Sleep, work, kids, food, etc is all over the place being school holidays so I think I need the extra recovery. I feel like I'm not too far off but squatting 3x per week along with running and riding is taking it's toll.

Weights and bike Monday and Thursday, Running and swimming Tuesday and Friday. May throw in some extra sessions if I feel up to it but will definitely add in yoga on Wed and Sun and maybe a strength endurance circuit too.

09/01/18
Cardio

Run
5.7k in 33m @ 5:54/km

Swim
500m (2 x 50m and the rest 25's)
1 x 25m sprint at the end in a tick under 14s

Swimming if pretty fucking cool. I'm not bad but have so much technique to work on. If you get the arms right it feels like you're flying. Definitely want to do more of this.

07/01/18
Rest

Knees and ankles are feeling a little beat up so took an extra day of rest. Thinking of dropping the lifting days to two to give more freedom for more running. Will go another week or two on the current set up to see if it's going to work and go from there.

04/01/18
Strength session 70%

Warm up- mowed the lawn and cleaned up some of the garage

Squat-
bar x 5, 60 x 3, 75 x 5, 5, 5- again squats felt on point. breathing was solid which worked beautifully

Bench-
bar x 5, 40 x 3, 60 x 5, 5, 5

Deadlift-
60 x 5, 95 x 5

Left wrist is giving me the complete shits. I think it's the neutral grip pull ups. Not sure. Will go back to normal pull ups or chins and see if it helps.

Quote from: Coges on January 02, 2018, 11:06:08 pm

Quote from: adarqui on January 02, 2018, 08:39:37 pm

Quote from: Coges on January 02, 2018, 05:24:00 pm

Quote from: adarqui on January 02, 2018, 09:04:37 am

ok so my only mission during this week off.. is to get my calves to loosen up, left especially. Left is just tight as fu*k.

ice helped it calm down it seems.. felt good.

about to go get some compression sleeves specifically for calves, just to see how that affects them.

this calf tightness is really bugging me.. need them (left) to relax.

edit: btw, I think it has to do with something going on behind my left knee. I think that triggers it.

Tight calves are fucked. From what I've read the behind the knee feeling is actually triggered by the tight calves. Seriously try these two. The foot sequence gave me probably the most immediate relief I've ever had from tight calves and the stick one hurts like a mofo but is super effective.

Foot sequence
https://www.youtube.com/watch?v=KvAto6yIGLY

enjoying this guy's presentation. however, he lost me at the very first step of putting one leg atop the other while sitting down. i can't do that, haven't been able to since i was like 10.. lol.

i've never seen someone grab their foot like that. wtf?

i did it. it hurt.

pretty much everything he does, i consider too risky for me. which is something I hate about my "body", and i've tried to address in various ways, always making myself worse.

Quote

Calf stick one
https://www.youtube.com/watch?v=X1nxYoWA0GI

love that stick stuff, can see how it would potentially help. I can feel the pain->release just watching it.

I pretty much can't do anything in those videos you posted, lmfao. Most of those positions I know will wreck me, bad.. It bothers me that I can't get into certain positions without risk of injury, obviously sounds like a problem .. but really just seems to be the way it is for me (with certain things).

<edit: I wrote a bunch more but just rambled too much, will save it for another post some day!>

Shit haha.

I suppose you only need to be flexible enough to do what you want to do which probably isn't really that much flexibility anyway.

hah ya. my "sport" doesn't have too many flexibility requirements.

i'd love to be more flexible etc, but i'd also rather not have to work on it.. I've really come to hate things where, if I don't do them for 1-2 days, I regress like crazy: stretching/mobility stuff is in that boat for sure. Just bothers me & doesn't feel "right". I'm trying to be more like my dogs: they just play/walk/sprint/run, relax, eat, poop/pee, sleep .. don't worry bout nothin` lmfao.

 

I'm in the exact same spot right now which coming from someone who used to be flexible AF is really annoying. I know it wouldn't take long to get it back but it's probably a month or so of consistent every day effort which I'm not sure I want to spend the time on. I guess I don't really get injured like you do from stretching though so idk.

02/01/18
Strength session 70%

AM
Warm up- ido's squat protocol, HF stretches, calf stretches, dynamic leg swings

Squat-
bar x 10, 60 x 5, 75 x 5, 5, 5- squats felt totally on point today. sounds ridiculous saying that when it's only 75 but they felt good nonetheless

Bench-
bar x 10, 40 x 5, 60 x 5, 5, 5

NG pull up
bw x 7, 6, 5

Light circuit of cable face pulls, tri pushdowns and bicep curls

Jefferson curls- 2x10 @8kg

Hamstrings are sore AF from the KB swings on Sunday.

PM
went for a 4k hike around sky high with the fam. Turned into a pack march for me carrying my 25kg daughter for most of the way.

Started loading creatine again on the weekend. Haven't used it for ages. Was 91kg on Sunday and am now 94  #demcreatinegains