Adarq.org

yesterday

- run 4 mins/walk 1 min x 27:33
knee felt fine, maybe a little something in the last few mins but not enough to prevent me from trying again today.

yesterday

- run/walk x 7 km
meant this to be a shortish long run but knee started feeling "thick" within the first km and the feeling wasn't going away, so i stopped and did some joint mobilization stuff (leg swings, lunges, etc.). started again and it was fine for a few mins and then started feeling thick again. so i ended up run/walking the rest of the way and cutting the overall distance and duration. oddly, knee feels better if i pick up the pace a bit, the most discomfort - it wasn't ever pain yesterday - is at more relaxed paces. no discomfort at all while walking.

very frustrating.

- warm up
-- joint circles
-- squats
-- leg swings
-- cossack squats

- threshold workout
-- warm up
-- 7 x [4 min @ threshold, 2 min jogging rest]
-- cool down
all reps between 4:08-4:09, except one at 4:06. per VDOT calculator, my threshold pace should be 4:12, so a tiny bit quick but ok. knee felt fine and still does. i thought the discomfort was associated with slow pace but maybe it's the novablasts? i have put at least 450 km on them (666 total km hail satan since i bought them in december and they've been my workhorses since then). but that isn't so long for shoes to be worn out and they don't feel bad underfoot or anything. OTOH, wore kinvaras yesterday and today and even down near 6:00/km pace this morning it was all good. sample size still small, so it's hard to draw conclusions.

made an appointment with a PT for next monday, let's see if she has anything useful to say.

yesterday

- strength circuit
-- 2 x [three-way calf raise x 10/position + cossack squat x 8/side]
-- 2 x [sideways band walk x 15/side + DB RDL x 8/leg +10s]
-- 2 x [deficit tib raise x 15 + BSS x 10/leg]
-- 2 x depth drop 24"
the cossack squats definitely hit whatever part of my knee is messed up. didn't hurt but i got the clicking when extending the right leg.

- dreadmill run
-- warm up
-- 2 x [10 min @ 6:49/mile, 2 min @ 10:00/mile]
-- cool down
should technically have been an easy run but that's so hard to do on treadmill. went with a low-intensity, moderate-volume workout instead. knee felt fine.

- HM pace practice
-- warm up
-- HM interval x 18:20 (4.33 km, average pace 4:14), 17:52 (4.19 km, average pace 4:16)
-- cool down
total distance 16.20 km, total time 1:17:21. meant to do 2 x 20 mins but watch irritatingly doesn't show laps by time, only distance, so i shorted myself on each rep. whoops. pacing was okay, though. wore the racing shoes. right hamstring a little sore but absolutely no knee discomfort, hurray.

click was there as soon as i started running this morning, so cut it off within a block.

morning PT

- ISO heel digs @ near full extension 2/leg x [8 x 5s]
bit more discomfort on right than left, unsurprising
- ISO heel digs @ 90 degrees 2/leg [8 x 5s]
both sides fine
- DB SLRDL +15 x 10,10/leg
strong focus on keeping hips square to the ground. right glute medius feeling it the most, but a bit on left as well.
- hamstring flossing x 10,10/leg

i'm supposed to also do some chair-based hamstring stretching throughout the day.

yesterday

- dreadmill "hill" run x 36:57, 8.01 km (4 miles)

- climb x 40 mins
fingers weak.

- knee PT

woke up this morning with my back feeling strained. right side, about halfway down. not sure what happened there, didn't have any acute pain during climbing.