Adarq.org

Uh missed some sessions

Friday did a good strong upper body day

Spent most of the weekend partying lol

Monday 10k run outside like 54m took it leisurely

Today felt awful after work and too late for caffeine and body just sore from yesterday

Squat 97.5kg 3 x 5
Leg Curls 40kg 2 x 15

Lots of lower back tightness

Yesterday upper body

Motions again. Weaker than last time, forgot numbers, don't care enough lol

Today ran 6.5 ish k at a reasonable pace.

Check out my activity on Strava: https://strava.app.link/n4W5AmcWqV

Yesterday

Squat 100kg 3 x 5
Leg curl 50kg 2 x 10

Rushed session but nice to have 100 on my back again, felt fairly easy

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

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!!

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

Felt good

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.

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.

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

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.

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.

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

damn @ that hill (mountain!).