Mere Mortals

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Week 11 of my 12-week running phase brought its fair share of challenges. As I reflect on the journey, it's clear the initial goal of increasing time on my feet has been complicated by the realities of life, including an injury that forced me to reconsider my approach. I shifted my focus from hitting a specific kilometer count to a more holistic view of movement, including biking and walking, to maintain my fitness while recovering. 

This week taught me the importance of listening to my body and the need to balance ambition with practical recovery, highlighting that sometimes, stepping back is just as valuable as pushing forward. Stay tuned for the final week and the retrospective analysis that will follow!

0:00 - Intro
0:35 - Overview
1:31 - Week 11
3:05 - Summary

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{"version":"1.0.0","segments":[{"startTime":0.806,"endTime":5.85,"body":"Welcome back mere mortal lights to another"},{"startTime":0.806,"endTime":5.85,"body":"edition of the mere mortals in motion."},{"startTime":5.85,"endTime":13.756,"body":"This is week 11 of 12 weeks Of the running"},{"startTime":5.85,"endTime":13.756,"body":"phase now if you tune in to the previous"},{"startTime":14.017,"endTime":18.701,"body":"week 10 You want to see that the number"},{"startTime":14.017,"endTime":18.701,"body":"started to deteriorate?"},{"startTime":19.282,"endTime":23.946,"body":"What it looks it looked like in week 11"},{"startTime":19.282,"endTime":23.946,"body":"well Even worse, but let's back it up"},{"startTime":23.946,"endTime":24.206,"body":"first."},{"startTime":24.206,"endTime":27.809,"body":"Let's actually have a talk about what I"},{"startTime":24.206,"endTime":27.809,"body":"was trying to achieve with the 12 week"},{"startTime":27.809,"endTime":28.869,"body":"running phase so"},{"startTime":28.926,"endTime":33.43,"body":"Originally, I set this out as a chance for"},{"startTime":28.926,"endTime":33.43,"body":"me to do more running, being more time on"},{"startTime":33.43,"endTime":37.453,"body":"my feet, getting more kilometers or"},{"startTime":33.43,"endTime":37.453,"body":"essentially minutes, uh, in terms of"},{"startTime":37.453,"endTime":38.213,"body":"running."},{"startTime":38.274,"endTime":40.856,"body":"And that went fairly well for a while."},{"startTime":41.036,"endTime":44.999,"body":"I was building up quite nicely in terms of"},{"startTime":41.036,"endTime":44.999,"body":"the volume all the way up in two weeks,"},{"startTime":45.12,"endTime":49.123,"body":"six, seven, eight, and then I started to"},{"startTime":45.12,"endTime":49.123,"body":"sort of hit a bit of a tape."},{"startTime":49.123,"endTime":55.349,"body":"I was roughly averaging in a 20 kilometer"},{"startTime":49.123,"endTime":55.349,"body":"pace and now getting into week 11."},{"startTime":55.349,"endTime":56.262,"body":"You'll see that."},{"startTime":56.262,"endTime":59.003,"body":"the injury has really, really hampered"},{"startTime":56.262,"endTime":59.003,"body":"that down."},{"startTime":59.003,"endTime":64.706,"body":"So, uh, previous week, uh, it started to"},{"startTime":59.003,"endTime":64.706,"body":"deteriorate down off the back of some,"},{"startTime":64.706,"endTime":65.507,"body":"some longer runs."},{"startTime":65.507,"endTime":67.227,"body":"I've started to feel it on my right calf."},{"startTime":67.227,"endTime":68.848,"body":"There was just some, some twinges."},{"startTime":68.848,"endTime":72.49,"body":"I started to feel almost as if a, a tendon"},{"startTime":68.848,"endTime":72.49,"body":"was going to get pulled."},{"startTime":72.49,"endTime":74.992,"body":"So it wasn't pulled, but it was, it was"},{"startTime":72.49,"endTime":74.992,"body":"feeling like it."},{"startTime":74.992,"endTime":77.493,"body":"It was just really an overuse, uh, injury."},{"startTime":77.493,"endTime":78.673,"body":"That's all that's happening."},{"startTime":78.694,"endTime":79.534,"body":"So there was some learning."},{"startTime":79.534,"endTime":80.435,"body":"You can check that out."},{"startTime":80.435,"endTime":83.056,"body":"I already talked about it in the previous"},{"startTime":80.435,"endTime":83.056,"body":"one, but sorry, what does that mean for"},{"startTime":83.056,"endTime":83.956,"body":"week 11?"},{"startTime":83.956,"endTime":86.117,"body":"Well, I ended up shifting the"},{"startTime":86.186,"endTime":90.387,"body":"running volume, I guess I would say, and"},{"startTime":86.186,"endTime":90.387,"body":"swapped it out with a couple of different"},{"startTime":90.387,"endTime":90.587,"body":"things."},{"startTime":90.587,"endTime":95.169,"body":"So that was bike riding, I did a lot of"},{"startTime":90.587,"endTime":95.169,"body":"indoor bike riding around 20 kilometers"},{"startTime":95.169,"endTime":95.989,"body":"all up."},{"startTime":96.05,"endTime":97.69,"body":"I did do a lot more walking."},{"startTime":97.69,"endTime":102.332,"body":"So as the week sort of progressed for week"},{"startTime":97.69,"endTime":102.332,"body":"11, I did try to keep myself moving."},{"startTime":102.332,"endTime":106.774,"body":"So I was doing the Wednesday moving"},{"startTime":102.332,"endTime":106.774,"body":"traditions with some people at work."},{"startTime":107.314,"endTime":110.615,"body":"The Monday, Wednesday, Friday, Saturday"},{"startTime":107.314,"endTime":110.615,"body":"sort of training running plan completely"},{"startTime":110.615,"endTime":113.016,"body":"went out the window that just went"},{"startTime":110.615,"endTime":113.016,"body":"completely haywire."},{"startTime":113.016,"endTime":115.817,"body":"And there was one run up here."},{"startTime":116.214,"endTime":121.397,"body":"one particular run at 2.4 kilometer run"},{"startTime":116.214,"endTime":121.397,"body":"that I did end up doing in week 11."},{"startTime":121.397,"endTime":125.42,"body":"And that was just merely to test out the"},{"startTime":121.397,"endTime":125.42,"body":"calf."},{"startTime":125.42,"endTime":128.022,"body":"Now I can safely say it was okay."},{"startTime":128.022,"endTime":129.983,"body":"It didn't feel too bad."},{"startTime":129.983,"endTime":134.306,"body":"So, you know, collectively, I believe I"},{"startTime":129.983,"endTime":134.306,"body":"took about five, it's a six days of that"},{"startTime":134.306,"endTime":139.15,"body":"particular right hand calf of mostly"},{"startTime":134.306,"endTime":139.15,"body":"walking, but really just no running."},{"startTime":139.15,"endTime":142.692,"body":"And it was just using bikes to get myself"},{"startTime":139.15,"endTime":142.692,"body":"in a movement pattern."},{"startTime":142.692,"endTime":144.713,"body":"And that was enough to."},{"startTime":144.722,"endTime":147.462,"body":"essentially pulled back from the"},{"startTime":144.722,"endTime":147.462,"body":"over-training I was doing."},{"startTime":147.462,"endTime":150.543,"body":"And I would probably put this hand in hand"},{"startTime":147.462,"endTime":150.543,"body":"because I'm gonna say, Hey, is"},{"startTime":150.543,"endTime":151.303,"body":"over-training real?"},{"startTime":151.303,"endTime":154.864,"body":"Whether it was partly over-training, it"},{"startTime":151.303,"endTime":154.864,"body":"was partly under-recovering."},{"startTime":154.864,"endTime":158.805,"body":"And to be honest, the under-recovery bit"},{"startTime":154.864,"endTime":158.805,"body":"was a pretty huge lack of sleep."},{"startTime":158.805,"endTime":160.226,"body":"Again, food's not been great."},{"startTime":160.226,"endTime":165.547,"body":"Uh, not, not what you say is the best, um,"},{"startTime":160.226,"endTime":165.547,"body":"optimizing way to be doing it."},{"startTime":165.547,"endTime":167.708,"body":"The 12 week training phase, but that's the"},{"startTime":165.547,"endTime":167.708,"body":"reality."},{"startTime":167.708,"endTime":168.568,"body":"That's why we called me immortal."},{"startTime":168.568,"endTime":172.269,"body":"We're talking about the realities of life,"},{"startTime":168.568,"endTime":172.269,"body":"not the pinnacles or an elite athlete."},{"startTime":172.269,"endTime":172.529,"body":"Yeah."},{"startTime":172.529,"endTime":174.209,"body":"Just an everyday individual."},{"startTime":174.37,"endTime":180.892,"body":"So, yeah, really in summary for week 11,"},{"startTime":174.37,"endTime":180.892,"body":"it was really just a case of getting"},{"startTime":180.892,"endTime":185.634,"body":"myself back out of that small little"},{"startTime":180.892,"endTime":185.634,"body":"injury slash prevention, you know, rehab,"},{"startTime":185.634,"endTime":186.995,"body":"pre-hab type of deal."},{"startTime":186.995,"endTime":193.257,"body":"It was informing myself on what can I do"},{"startTime":186.995,"endTime":193.257,"body":"around those feelings if I was to continue"},{"startTime":193.257,"endTime":196.318,"body":"running for a much more longer term,"},{"startTime":193.257,"endTime":196.318,"body":"again, I've sort of pointed out in the"},{"startTime":196.318,"endTime":201.06,"body":"previous week's conversation, but you"},{"startTime":196.318,"endTime":201.06,"body":"know, key learnings is I need to really"},{"startTime":201.06,"endTime":204.086,"body":"understand when is enough."},{"startTime":204.086,"endTime":207.507,"body":"And what level of volume am I scaling"},{"startTime":204.086,"endTime":207.507,"body":"myself to?"},{"startTime":207.587,"endTime":211.429,"body":"And then also, and this is what I'm going"},{"startTime":207.587,"endTime":211.429,"body":"to find at the end of the 12 week running"},{"startTime":211.429,"endTime":214.19,"body":"phase, I believe, is that I'm going to"},{"startTime":211.429,"endTime":214.19,"body":"have to take some time off, some time off"},{"startTime":214.19,"endTime":215.71,"body":"from running just as I would do."},{"startTime":215.71,"endTime":219.692,"body":"So if I was doing a very intensive"},{"startTime":215.71,"endTime":219.692,"body":"powerlifting, uh, routine or cycle, or if"},{"startTime":219.692,"endTime":223.273,"body":"I was doing a very intensive bodybuilding"},{"startTime":219.692,"endTime":223.273,"body":"cycle, if I was doing a very intensive"},{"startTime":223.313,"endTime":228.436,"body":"insert, whatever phase and sort of pulling"},{"startTime":223.313,"endTime":228.436,"body":"back, allowing the body to recover your,"},{"startTime":228.436,"endTime":232.377,"body":"for powerlifting specifics, like say CNS,"},{"startTime":228.436,"endTime":232.377,"body":"your central nervous system to relax, to"},{"startTime":232.377,"endTime":233.25,"body":"recover to them."},{"startTime":233.25,"endTime":235.451,"body":"be able to go and put on those stresses."},{"startTime":235.451,"endTime":239.874,"body":"I guess talking about it more generally,"},{"startTime":235.451,"endTime":239.874,"body":"we're saying you're trying to move away"},{"startTime":239.874,"endTime":245.718,"body":"from that consistent barrage of stresses,"},{"startTime":239.874,"endTime":245.718,"body":"allowing the body to almost baseline"},{"startTime":245.718,"endTime":249.54,"body":"plateau at a higher level, hopefully than"},{"startTime":245.718,"endTime":249.54,"body":"you were, 12 weeks ago, eight weeks ago,"},{"startTime":249.54,"endTime":253.723,"body":"whatever the cycle began, and then"},{"startTime":249.54,"endTime":253.723,"body":"starting from a new base, if we want to"},{"startTime":253.723,"endTime":254.464,"body":"term it that way."},{"startTime":254.464,"endTime":258.587,"body":"So building up those bases, hopefully,"},{"startTime":254.464,"endTime":258.587,"body":"with the improvements in long-term, but"},{"startTime":258.587,"endTime":263.082,"body":"specifically for week 11 for me, this was"},{"startTime":258.587,"endTime":263.082,"body":"almost the beginning of"},{"startTime":263.082,"endTime":268.624,"body":"not the end, but the beginning of a bit of"},{"startTime":263.082,"endTime":268.624,"body":"relaxation from running."},{"startTime":268.624,"endTime":272.745,"body":"And that was of course aided by one just"},{"startTime":268.624,"endTime":272.745,"body":"going too damn hard with it."},{"startTime":272.745,"endTime":277.187,"body":"So we'll see what the final week for the"},{"startTime":272.745,"endTime":277.187,"body":"running phase has."},{"startTime":277.187,"endTime":280.068,"body":"And that's going to be the next one for"},{"startTime":277.187,"endTime":280.068,"body":"the 12 weeks of the running phase."},{"startTime":280.068,"endTime":284.27,"body":"Then I'll do a retrospective, a"},{"startTime":280.068,"endTime":284.27,"body":"summarization overall retrospective,"},{"startTime":284.27,"endTime":287.932,"body":"really kind of look into the numbers of"},{"startTime":284.27,"endTime":287.932,"body":"what I said I was going to do, what I"},{"startTime":287.932,"endTime":292.233,"body":"actually did, and just those broad high"},{"startTime":287.932,"endTime":292.233,"body":"level learnings that we sort of found"},{"startTime":292.233,"endTime":293.014,"body":"along the way."},{"startTime":293.014,"endTime":295.274,"body":"So obviously stay tuned for all of those."},{"startTime":295.274,"endTime":299.495,"body":"If you've been enjoying me having these"},{"startTime":295.274,"endTime":299.495,"body":"conversations, obviously this one was a"},{"startTime":299.495,"endTime":304.057,"body":"little bit less detailed even more, more"},{"startTime":299.495,"endTime":304.057,"body":"so with, hey, there's just my general"},{"startTime":304.057,"endTime":306.077,"body":"example from running and what I've been"},{"startTime":304.057,"endTime":306.077,"body":"finding."},{"startTime":306.277,"endTime":310.738,"body":"Let me know again, I'm looking to do a few"},{"startTime":306.277,"endTime":310.738,"body":"more of these going into different cycles,"},{"startTime":310.738,"endTime":314.539,"body":"different routines, power lifting, Olympic"},{"startTime":310.738,"endTime":314.539,"body":"lifting, et cetera."},{"startTime":314.539,"endTime":316.5,"body":"So I'm gonna continue to do them."},{"startTime":316.5,"endTime":320.501,"body":"If you want me to change them up, if you"},{"startTime":316.5,"endTime":320.501,"body":"want me to find better ways to give value,"},{"startTime":320.741,"endTime":322.414,"body":"if you want me to interview people."},{"startTime":322.414,"endTime":324.834,"body":"particularly through these cycles, which"},{"startTime":322.414,"endTime":324.834,"body":"is one of the things I'm starting to plan"},{"startTime":324.834,"endTime":325.015,"body":"out."},{"startTime":325.015,"endTime":328.836,"body":"And if you're looking at the video right"},{"startTime":325.015,"endTime":328.836,"body":"now, I'm in a new room, a new setup in a"},{"startTime":328.836,"endTime":329.596,"body":"new location."},{"startTime":329.596,"endTime":335.299,"body":"And so that'll slowly start to become,"},{"startTime":329.596,"endTime":335.299,"body":"it's gonna be fun."},{"startTime":335.299,"endTime":340.321,"body":"So stay tuned to the videos in particular"},{"startTime":335.299,"endTime":340.321,"body":"to this, if you wanna see some changes"},{"startTime":340.321,"endTime":342.462,"body":"over the next couple of months, which I'm"},{"startTime":340.321,"endTime":342.462,"body":"really excited for."},{"startTime":342.462,"endTime":347.164,"body":"If you wanna support us at the podcast,"},{"startTime":342.462,"endTime":347.164,"body":"Mere Mortals, you can go ahead and send"},{"startTime":347.164,"endTime":348.264,"body":"through a boostergram."},{"startTime":348.264,"endTime":352.118,"body":"So that's Satoshi's with a comment"},{"startTime":348.264,"endTime":352.118,"body":"attached to them."},{"startTime":352.118,"endTime":354.239,"body":"We read them out Wednesdays."},{"startTime":354.239,"endTime":359.644,"body":"Now, current's put out a bit of a message"},{"startTime":354.239,"endTime":359.644,"body":"just as of recent current, the co-hosts of"},{"startTime":359.644,"endTime":361.366,"body":"the mere mortals podcast as well."},{"startTime":361.366,"endTime":364.969,"body":"So we'll be pulling back in our sessions,"},{"startTime":361.366,"endTime":364.969,"body":"but we'll try still try to be doing our"},{"startTime":364.969,"endTime":368.192,"body":"7pm Australian Eastern standard time"},{"startTime":364.969,"endTime":368.192,"body":"conversations."},{"startTime":368.192,"endTime":369.733,"body":"And so we read those out there."},{"startTime":369.733,"endTime":372.395,"body":"Bruce Graham is a way for you to send"},{"startTime":369.733,"endTime":372.395,"body":"through the comment with Satoshi's and"},{"startTime":372.395,"endTime":374.998,"body":"those Satoshi's support us from a value"},{"startTime":372.395,"endTime":374.998,"body":"perspective."},{"startTime":374.998,"endTime":378.761,"body":"So it's you returning value in the way"},{"startTime":374.998,"endTime":378.761,"body":"that we are providing value to you."},{"startTime":378.761,"endTime":379.654,"body":"Go check out."},{"startTime":379.654,"endTime":381.516,"body":"Our supporter page has got quite a lot of"},{"startTime":379.654,"endTime":381.516,"body":"details there."},{"startTime":381.516,"endTime":385.741,"body":"The current has put a lot of effort into"},{"startTime":381.516,"endTime":385.741,"body":"how you can get involved in all of that."},{"startTime":385.741,"endTime":386.582,"body":"For now, immortalize."},{"startTime":386.582,"endTime":387.503,"body":"I'm going to leave it there."},{"startTime":387.503,"endTime":389.085,"body":"Hope you're well wherever you are in the"},{"startTime":387.503,"endTime":389.085,"body":"world."},{"startTime":389.085,"endTime":389.845,"body":"Why now?"}]}