Adarq.org

run 14km easy 5.30 pace

gym
pull up 3 x 10
inc db bp 36kg x 5 32kg x 8
db pull over 24kg 2 x 12
face pull 15kg 2 x 15
curl 22kg x 10
tri oh 17.5kg x 12
ysl 5kg x 10

really tired legs sore need a rest week i think but i have like 6 weeks to the race the 2 before will be easy so i really need to cram some volume in the next few weeks

So after my last post I did another whole block of training for a 50k trail race in a stunning location, again working upto 36k+ runs/B2b long runs taking up my entire weekend and pretty consistent strength training with my squat upto 90kg 3 X 5 and powercleaning 90kg for reps...was feeling super good and ready to crush it before moving onto a bit of a power block as endurance training is just too time consuming all the time.

Then I dislocated my patella skiing the week before..... Fuaaaarrkk. Currently day 10? I think and in a brace basically just working on quad activation and increasing weight bearing. Can't flex my knee more than like 20deg currently... Super frustrating.

Going to try and start logging again for some motivation as currently pretty down in the dumps. not sure on goals yet but have another 50k in February in the back of my mind...right now it's be nice to just go for a stroll though!!

Week 3 tomorrow

Weight bearing pretty good, still needing a single crutch for any distance
Left quad is decimated despite all the limited ROM work
ROM still awful, not sure if I've done meniscal damage causing lock or whether it's just scar tissue/secondary to being in a brace

Managing 30m sessions on ski erg a few times a week - ironically the only thing I can do cardio wise. Maybe aqua jogging next week?

Been hitting upper body a couple times a week cos why not.

Now started doing some more lower body working contralateral leg (for neural cross-over to injured leg) and have also been doing some hip work - reverse hypers I can do (but only on a big exercise ball my gym doesn't have a dedicated set up unfortunately) and cable pull through are OK if I really hope hinge.

Back to work part time today although if my knee gets super swollen cos of it I may sack that off as it's basically impossible to work in my ROM/quads when it's swollen so delays the whole thing.

Hopefully will be getting an MRI to assess everything soon.

 

jesus! sorry man, that sucks massively. hope the surgery goes smoothly and you heal quickly. damn.

Thanks man! The major sticking point currently is waiting for an ortho appointment and surgery date, currently no idea when it might be.

Thinking of goals etc

-Upper body training is fine
-Leg wise I can train hip extension and my right leg (neural cross-over to contralateral side is quite fascinating)
-My core probably needs some work too
-Cardio I can only do ski-erg machine, possibly swimming with a float or aqua jogging but haven't tried this yet
-flexibility can do some stretching but can't stretch my glutes or hip flexors/quads very easily

Plan:

Daily left quad activation/strengthening for prehab
2x upper body sessions/week
2x lower body sessions/week
3x 30m cardio sessions a week (as long as I can only ski erg I can't face anymore)
At least stretch out what I can a few times a week

I'm off work so have a bunch of time which I'm gonna use to meditate and read a bunch, stuff which wasn't easy to fit in working a lot and running 100k weeks.

Extra frustration in that my NZ visa is gonna expire in December and I need to pass a medical to get it, awkward if I have my surgery then get deported! Also it's coming to summer here now and we were so hyped to do some amazing outdoorsy stuff which is now all of the cards, gah. Basically decided we'll stick here for another year now if we can.

25/10/22
Pull ups 10, 10, 8+1+1
SADBBP 36kg X 6 30kg 2 X 10
Face pull 18kg 2 X 12
Db high inc BP 20kg 2 X 12 (failed last rep r arm)
Hammer curl 20kg X 10 16kg X 12
Tri 25kg X 10 20kg X 12
Lateral raise 7kg 2 X 15

Ski erg 6781m 30min
Plank 3 X 40s

29/10/22
SLRDL 20kg 3 X 10
Leg press R 51kg 3 X 10
Pull through 36kg 2 X 12
SL calf raise 3 X 12
Cable abduction left only 8kg 2 X 10
Cable extension left only 8kg 2 X 10
Leg ext R 35kg 3 X 10
Leg curl R 21kg 10, 8 + 2 14kg X 12
Rev hypers 3 X 20

Left quad activation work daily (mainly handed end range leg extensions and some days very low step Peterson step ups if it isn't too sore)

Very slow walk this am too