Training Log Archive: markg

Isometrics @ 30kg

CBF

Isotonics @ 10kg.

Both achilles relatively sore today. Can only guess it was hamstring/nerve stretching yesterday.

Isometrics @ 30kg

Isotonics 4 x 8 @ 10kg

Pulled the pin on 6ft today. Entries are open today and I'm still not training. Zero to 6ft in under 3 months feels like it would be a stretch. Next year ...

Isometrics 4 x 45s @ 30kg.

Followed by a simple set of yoga poses to loosen my back up. Lot's of stretching in the evening. Back's better but still a bit stiff in the region of the lumbar.

Calf isotonics 4 x 8 @ 5kg
Squats 4 x 5 @ 50kg
Reverse lunge 4 x 5 @ 20kg + extra step

Gave away normal lunges after feeling a little niggle in left VMO. Right lower back feeling a bit stiff after this, oops.

Straight leg isometrics 4 x 45s @ 30kg

Yesterday was aggravate achilles day, today is soothe it again so back to isometrics. Both achilles were more sore this morning. Suspect that was the run rather than the calf raises.

Rehab advice was to run on isotonic days, if running, so gave it a go. There has been a definite improvement on the right side. It was a bit sore to begin and then eased up. Feeling happy about that - looking forward to Wed.

Single leg isotonic calf raises 4 x 8 @ bodyweight.

Not hard per se but harder than expected near the top (plantar flexion) end of range.

Cruise with the family and then a quick lap of Stromlo. First attempt to ride a bit quicker on the single track in forever. Fairly rusty and nervous, kept imagining how much it would hurt to fall off. Interesting to see the Strava segments, I'm not too far behind more regular riders I know.

Visit to physio Cathy today. She thinks key problems are way over-active left psoas and some lower-back/neuro stuff affecting the right soleus/achilles. Has progressed me to the next phase of achilles rehab: alternating isometrics and isotonics w/running on the isotonic days if pain allows.

Single leg isotonic calf 4 x 8 @ bodyweight

Easy ride along Uriarra Rd and back on the Cadex. Didn't get up early enough for any more.

Calf isometrics @ 30kg
Pull ups 3 x 3 Struggled

Even 30kg wasn't a struggle, will make a quick jump to 35kg and then I'll be done with isometrics, time to move on the next phase of rehab (1st time from 3 attempts!).

Calf isometrics @ 25kg
Squats 4 x 5 @ 40kg
Reverse lunges 4 x 5 @ 14kg
Lunges 4 x 5 @ 20kg
100m backward walking
200m backward running

Forgot to do upper body! Also, got the bar weight wrong for the isometrics and squats, it was 10kg not 15k. Also discovered that bar I used previous time was 20kg.

Isometrics @ 25kg
200m backward walking
100m backward running

Harder but not hard. The toughest part is holding on to the barbells - it's a challenge for my puny forearms - not sure I could manage 30kg. Perhaps the squat rack will be my next tactic.

Been adding some more eccentric over the last few days, doing 3 x 12 two up, 1 down calf raises on both side, straight leg, on the floor so the achilles aren't stretched too much. It seems to be coping with that just fine.

I've also got stuck into releasing my right peroneus brevis. I noticed it had got really tight and suspect that's the culprit of the right-side pain I've been getting. Some confirmation today when I worked on it hard and then had less pain while jogging. I'll keep at it for a few days and see how it goes.

Plodding around Red Hill checking control sites for a twilight event on 6 Dec. Should be a fun little event. Left Achilles fine, right fairly uncomfortable.

A few laps of the crit circuit and then a climb up Mt Stromlo on the tarmac. I was in struggletown for the whole climb, legs were not feeling strong at all. Hopefully just tired from weights on Wed.

Isometrics @ 20kg
50m backward walk
50m flat backward run

Upped the weight today and it's still lighter than the "15" on the machine and still too easy. I'm doing it using a barbell across my shoulders and with both hands on the bar it adds a balance challenge, which is probably not all that useful for what I'm trying to achieve.

Given that I'm now at a ~1/3 bodyweight on the bar I added in some easy eccentric work with backwards walk and jog on the flat. Tried to some normal jogging but right achilles was unhappy. I'm finding it frustrating once again that the right one only got sore after I started rehab ...

It's also interesting to compare the current state of rehab with previous attempt. Previously by the time I was doing isometrics at this weight I was also running pretty comfortably but not this time. Probably time to check in with an expert.

Massage. Calves very tight and sore.

Calf isometrics @ 15kg¹
Squats 4x5 @ 50kg
Reverse lunge 3x12 @ bodyweight
Lunge 4x5 @ 20kg.

¹Real kg today! And it was too easy. The weights for the squats and lunges are starting getting closer to appropriate for my current strength and the sets. I want someone to check my squat form before I add too much more weight to them.

Did the ANU Stretch and Flex class which included some foam rolling. Class was quite good but didn't enjoy it as much as my old yoga class in Braddon. Might try the advanced class and see what that's like.

Isometrics @ 15kg.

These felt really tough today. So much so that it had me doubting whether the weights published on the machine were correct. Told myself I was just being soft and finished the set but then compared the machine against a 15kg plate and I was right, the machine seems quite a bit heavier than the plate! This helps explain the increased soreness I've felt when increasing weights and perhaps why the right one has got sore when it wasn't when I started rehab - I've been increasing weight faster than I thought I was.

Easy ride with Ewan into Stromlo on a beautiful afternoon. First time on single track for both of us for a while so aimed for a lap of Brittle Gums and Holdens Creek. We rolled around pretty easily - Ewan doing a good job, even on the uphills. We both got a fright crossing Holdens Creek. It was a bit steeper and more technical than I expected and I didn't think Ewan would be up for it so I yelled out to him to stop. He didn't hear me and kept coming, tried to stop when he saw it, realised he couldn't stop, and then rode it pretty nicely even though he was sitting down the whole way. Glad he didn't come off, it wouldn't have been pretty on the pavé-like rock garden. Should get him protective gear - gloves at least.

Isometrics at 15kg. A bit sore after the weight increase yesterday.

Isometrics @ 15kg. Hard work but it felt good afterwards. Booked a massage.

At the gym.
Isometrics at 10kg
Squats 25kg
Reverse lunges
Lunges 10kg
Token upper body work was 2.5 x 10 push ups. Smashed afterwards but mainly because of the push ups! Managed a bit of jog to and from the gym. Achilleses improving.