I can't run one miles as fast as you ran all the miles so I guess that’s understandableMy legs are still feeling beat up.
First post race run...left quad feels like it took a baseball bat.El Floppo said:My legs are still feeling beat up.
Sign up for the next race and do it all again.First post race run...left quad feels like it took a baseball bat.
Ok. What next.
Prioritize strength and flexibility for X time then identify a fall race and get after itFirst post race run...left quad feels like it took a baseball bat.
Ok. What next.
Been reading book ‘Duel in the Sun’ and it mentions **** Beardsley punched himself in the quads like 1000 each day. So you could consider that. Or just eat a bunch of food and recover for the next push.First post race run...left quad feels like it took a baseball bat.
Ok. What next.
Well, yeah.Sign up for the next race and do it all again.
One-legged? How many can you do in a row now?OK got a step from Amazon and brought it to the office. I can basically do eccentric heel drops all day long now. But should I? What's the appropriate frequency?
When I am having/was having issues and was in the office, whenever I got up to pee and/or walked past/up/down a staircase I would stop and do a handful of drops/raises with each foot. Seems like there would be a point where you would be doing too many I would think but I'm not a doctor nor did I stay at a Holiday Inn Express last night.OK got a step from Amazon and brought it to the office. I can basically do eccentric heel drops all day long now. But should I? What's the appropriate frequency?
From some quick searching, I see a number of references to 3 sets of 15 (for each leg) twice a day. So maybe do a few sets at the start of the day and again at day's end. An alternative to keep things loose throughout the day might be 2 x 15 on each leg at the start, middle, and end of the day.OK got a step from Amazon and brought it to the office. I can basically do eccentric heel drops all day long now. But should I? What's the appropriate frequency?
I remember from looking this up before that it was recommended to do 20-30 reps 2-3x/day. So, the above is pretty inline with that.From some quick searching, I see a number of references to 3 sets of 15 (for each leg) twice a day. So maybe do a few sets at the start of the day and again at day's end. An alternative to keep things loose throughout the day might be 2 x 15 on each leg at the start, middle, and end of the day.
OK, thanks. The drops don't seem to hurt in any way, hopefully that's a good sign?@Zasada Be careful about pain. If you really have a lower leg stress fracture these heel drops could be unwise, especially if you are aggressive with them. You mentioned pain just walking the other day.
Personally, I like the smell of all the pretty flowers in the spring while I run. I, for one, welcome our new gamete overlords.Discuss : Pollen was created to be a force for evil and torment of humans.
Male plants spreading DNA over the globe looking for a love connection.Discuss : Pollen was created to be a force for evil and torment of humans.
That's all well and good for them, but why do I have to be in the money shot?Male plants spreading DNA over the globe looking for a love connection.
I'm lucky I have 0 issues with pollen or allergies. My wife, on the other hand, suffers enough for both of us. She finally broke down 5 years ago and started allergy shots. When I look at her now and think that is 10x better than what it used to be, I feel horrible for her.Discuss : Pollen was created to be a force for evil and torment of humans.
I had 8 years of shots as a kid. Presumably it helped, but days like today where you can see the pollen everywhere are still pretty miserable. Unfortunately my oldest daughter's spring allergies are even worse.I'm lucky I have 0 issues with pollen or allergies. My wife, on the other hand, suffers enough for both of us. She finally broke down 5 years ago and started allergy shots. When I look at her now and think that is 10x better than what it used to be, I feel horrible for her.
Pollen doesn't bother me, but it'd be cool if those giant bumble bees hover about 12-15' over the sidewalk and not between knee and chest high.Discuss : Pollen was created to be a force for evil and torment of humans.
I do them like this.Well I just did 3x15 for each leg, but then realized I was doing them wrong. One-legged both down & up. Forgot that it's supposed to be two-legged on the up!
Those are different than eccentric heel drops. You don't want to push up with the injured side so you use both legs to elevate, then drop down on the injured side. The idea is to lengthen and realign the fibers. That's why the more you do it and consistent you do it, the better.I do them like this.
Yes, that's what I was doing. But the video linked earlier in the thread had the dude using both feet for the raise. One foot for the drop.I do them like this.
See my post above.Yes, that's what I was doing. But the video linked earlier in the thread had the dude using both feet for the raise. One foot for the drop.
But I like your video better. Not just because it's what I did.
Yes, I was thinking about that. Good point. Certainly the way up is harder so if one is injured or the “up” part significantly impacts the number of reps, it makes sense to focus on the drops.Those are different than eccentric heel drops. You don't want to push up with the injured side so you use both legs to elevate, then drop down on the injured side. The idea is to lengthen and realign the fibers. That's why the more you do it and consistent you do it, the better.
In our sport I think we should be doing as many exercises as possible on a single leg. And I don't think I write that with hyperbole. Assuming health, of course.Yes, I was thinking about that. Good point. Certainly the way up is harder so if one is injured or the “up” part significantly impacts the number of reps, it makes sense to focus on the drops.
But maybe for routine exercising, you can get the advantages of the ups and downs by one leg up? The downward movement to both ways could be done the same way. That’s an honest question.
Makes sense for Zasada to focus on drops and do it the two leg up way though. (Although we don’t know what the injury is.)
My PT last spring had me doing those for my sore achilles, weak/damaged ankles. Also had me standing on one foot and reaching down and forward with my hand to slowly stack and unstack cups, alternating feet after each completetion. Seemed like another good way of working all those interstitial things around the ankles to help strengthen the area.See my post above.Yes, that's what I was doing. But the video linked earlier in the thread had the dude using both feet for the raise. One foot for the drop.
But I like your video better. Not just because it's what I did.
One is a muscle strengthening exercise. One is an Achilles injury conditioning exercise.
They are similar but different in their execution and their desired outcomes.
Yes, eventually doing both is ideal. Going up is concentric, but that can actually make an Achilles injury worse. But, if it's stable or healed, then definitely add it in.Yes, I was thinking about that. Good point. Certainly the way up is harder so if one is injured or the “up” part significantly impacts the number of reps, it makes sense to focus on the drops.
But maybe for routine exercising, you can get the advantages of the ups and downs by one leg up? The downward movement to both ways could be done the same way. That’s an honest question.
Makes sense for Zasada to focus on drops and do it the two leg up way though. (Although we don’t know what the injury is.)
And, I know I've beat the drum in here, but those Oofos have completely eliminated any Achilles discomfort I've had. If you don't have a pair yet, well...Trying to look at upsides of taking a bunch of days off for my lower leg problem:
- Glutes are feeling great
- Normally I do my dumbbell presses and curls 2x weekly, but I've done them now ~7 of the last ~8 days and the wife noticed my beefcake!
More like shepherd's pie, but it's better than before
[*]Bought some more comfortable/supportive work shoes (versus my dress shoes) which feel WAY better
This is going to irritate you, but you shouldn't be doing curls (or any strength training exercise) back-to-back days. When strength training muscle groups need 48-72 hours to recover before being worked again. While you're not running hit one group of muscle groups one day, another group the next day, then repeat.Trying to look at upsides of taking a bunch of days off for my lower leg problem:
- Glutes are feeling great
- Normally I do my dumbbell presses and curls 2x weekly, but I've done them now ~7 of the last ~8 days and the wife noticed my beefcake!
More like shepherd's pie, but it's better than before
[*]Bought some more comfortable/supportive work shoes (versus my dress shoes) which feel WAY better
Wouldn’t recovery time depend on how hard you’re working them? (Similar to running in a way. You can run every day but shouldn’t be doing SOS runs every day.)This is going to irritate you, but you shouldn't be doing curls (or any strength training exercise) back-to-back days. When strength training muscle groups need 48-72 hours to recover before being worked again. While you're not running hit one group of muscle groups one day, another group the next day, then repeat.
Of course, but I'm not going to make that assumption from afar, especially if there have been noticeable gains. In the most simplistic terms, when strength training you're tearing muscle fibers. It takes time for these fibers to repair, but when it does the muscle becomes stronger (and bigger). Not waiting until those fibers repair has a range of different potential outcomes that vary between stalled progress and injury, but none of the outcomes are optimal. From my experience you're not likely to encounter a problem doing it in an isolated manner (especially at first), but sustain over a period of time and some problem will eventually develop.Wouldn’t recovery time depend on how hard you’re working them? (Similar to running in a way. You can run every day but shouldn’t be doing SOS runs every day.)
So pushups for 30 straight days isn’t a great idea?This is going to irritate you, but you shouldn't be doing curls (or any strength training exercise) back-to-back days. When strength training muscle groups need 48-72 hours to recover before being worked again. While you're not running hit one group of muscle groups one day, another group the next day, then repeat.
OF COURSE NOTSo pushups for 30 straight days isn’t a great idea?
So pushups for 30 straight days isn’t a great idea?
Do some exercises have shorter recovery times than others? For example, would you recovery quicker from something like planks than bicep curls? (Sorry for asking all these questions. I’ll stop at this one!)Of course, but I'm not going to make that assumption from afar, especially if there have been noticeable gains. In the most simplistic terms, when strength training you're tearing muscle fibers. It takes time for these fibers to repair, but when it does the muscle becomes stronger (and bigger). Not waiting until those fibers repair has a range of different potential outcomes that vary between stalled progress and injury, but none of the outcomes are optimal. From my experience you're not likely to encounter a problem doing it in an isolated manner (especially at first), but sustain over a period of time and some problem will eventually develop.
Don't be sorry, this is not simple. I've been engaged in some level with this for the better part of 2 decades and still learn new information constantly. I've read many different anecdotes over the years about recovery time, but I'm not aware of evidence suggesting particular exercises require less recovery time than others. I think it's primarily related to the amount of force the exercise applies on a particular muscle group.Do some exercises have shorter recovery times than others? For example, would you recovery quicker from something like planks than bicep curls? (Sorry for asking all these questions. I’ll stop at this one!)
I’ve been adjusting my elbow angles so some push-ups are more focused on my triceps while others engage more of the chest.Don't be sorry, this is not simple. I've been engaged in some level with this for the better part of 2 decades and still learn new information constantly. I've read many different anecdotes over the years about recovery time, but I'm not aware of evidence suggesting particular exercises require less recovery time than others. I think it's primarily related to the amount of force the exercise applies on a particular muscle group.
i.e. I didn't speak up about push ups because that exercise engages so many different muscle groups the likelihood it develops into an injury is slim to nil. There is not an excessive amount of force applied on any one muscle group doing this movement. Sure, it's more effective not to do them every day and to incorporate different types of push ups, but ultimately push ups every day is substantially better than the habit dying.
I had always heard that you can work abs every day but everything else you want a rest day.Do some exercises have shorter recovery times than others? For example, would you recovery quicker from something like planks than bicep curls? (Sorry for asking all these questions. I’ll stop at this one!)
This is how I know I'll never be one of you. I was mildly excited when I hit 9 miles last Wednesday but I tweaked a muscle and haven't run since. Getting back to it today and need to decide if I should do like 5 on the treadmill or 7 outside. Kind of want to do the 7 but not sure if I'd be pushing too hard for my first run after a short layoff.in my mind the potential upside of a good race outweighs the downside of reaggravation.