Adarq.org

- rest

tired. work is gonna suck until mid-october i think.

morning

- GMB warm up
christ i'm stiff

nothing else since sunday. didn't get home from work until 10:30 last night. hoping for a run tonight. shoulder is in a bad way despite rest.

evening

- run 4km in 21:02
road. knee still noticeable but lessening.

- stretch

shoulder always feels better when i'm sweating.

good news on the knee, and shoulder tbh .. if the knee keeps improving and allows you to get some more runs in (if your work schedule allows it), i'd be curious to see how you'd feel if you bumped up the run frequency a little. Could really loosen that shoulder up. These light runs & eventually some light intervals (relaxed/very submax 100's with walk back recovery) could be just the thing to promote more healing/adaptation.

jump rope can be pretty intense on the shoulders from my experience, and you'll get more ROM during running .. so i'd personally try and get more light runs in (if possible) & see what happens - as long as the knee isn't made worse by the runs of course.

personally i'd try to avoid ultimate for a bit, just to help try and not aggravate it alot. :/

peace!

good news on the knee, and shoulder tbh .. if the knee keeps improving and allows you to get some more runs in (if your work schedule allows it), i'd be curious to see how you'd feel if you bumped up the run frequency a little. Could really loosen that shoulder up. These light runs & eventually some light intervals (relaxed/very submax 100's with walk back recovery) could be just the thing to promote more healing/adaptation.

jump rope can be pretty intense on the shoulders from my experience, and you'll get more ROM during running .. so i'd personally try and get more light runs in (if possible) & see what happens - as long as the knee isn't made worse by the runs of course.

personally i'd try to avoid ultimate for a bit, just to help try and not aggravate it alot. :/

peace!

i'm gonna add distance gradually before i add frequency, in part because it's easier with work and stuff and in part because i think not letting myself rest enough is part of the problem. that said, the knee started hurting almost immediately when i went back to tennis a month or so ago -- as soon as i had to decelerate to the forehand (right) side it was in pain. and it's been problematic off and on for years.

tbh what i really need to do is get back into PT mode like i did when i was spraining my ankle over and over in my early 20s.

jump rope doesn't bother the shoulder seemingly at all, so i'm gonna keep doing it here and there.

yesterday

- fuck all
 

today

- warm up

- scales x 5,5/leg
tension headache/neckache started almost immediately on the upper right side of my neck/base of skull. would have done more of these but that was too weird. still there mildly, an hour later.

- front lever holds @3-5s x a bunch
pretty solid

- handstand wall kick ups x a bunch
pretty solid

- stretch

shoulder felt fine throughout. static holds don't seem to bother it.

- run 1 km

- interval run 500m x 2, ~3:00/km pace
let's just say i don't think a 15:00 5k is in my future.

- walk 250m, run 250m

- pull ups x 10,4
lolllllll first set was alright though

- some other random crap, handstands and pirouettes and TTB

- stretch

not much of a plan going in except to see what it was like to run fast. didn't even have a target pace in mind. but it's good to know what 3:00/km feels like.

hamstrings, traps, and glutes are all a wee bit sore today. that is good. KB fun and good. yes.

Quote from: LBSS on September 23, 2017, 03:21:00 am

hamstrings, traps, and glutes are all a wee bit sore today. that is good. KB fun and good. yes.

KBs are lots of fun, indeed. How heavy is yours?

18kg

- GMB warm up
hamstrings still sore

- KB swing
right hamstring tweaked on first swing. motherfucker. gonna stretch it gently but otherwise this night is over. shoulder and knee and enough to be recovering from inadequately.