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fever broke but i woke this morning with a brutal headache. giving one more day (i hope) over to rest. i hate missing class. god, if my school-aged self could hear me say that...

fever back in a big way last night, got up to 102.6/39.2. felt fine earlier in the day, went to class, no problem. but as i was on my way home from campus i started to feel shitty again. pretty sure it’s the flu. which is annoying because my gp clinic offers free shots, which i blew off. last time i make that mistake. temp down to 101/38.3 but i feel awful. rest and hydration, and trying to eat. could not even contemplate dinner last night.

- run 14.33 km in 1:19:31
felt absolutely awful. had a stitch the whole time, had to pee the last 45 minutes at least, body feels stiff now and knees achey. pace slow, 5:33. yikes.

should not forget that i'm also adding 6km per week with warm ups.

EDIT: lol, i had a low-grade fever.

kipchoge vs bekele, london 2020.

\o/

so...you coming?

eric cressey says: needs more pulling volume.

haha, well, i'm glad someone enjoyed it. my gf had done a brutal core workout the day befor so she was not sympathetic. 

- warm up treadmill run x 2 km

- mobilizations

- squat 80 x 5,5,5
better. still a wee bit sore in the upper hamstrings. this was not hard, thank fucking god. also noticed a little niggle in my left hamstring that appears on the eccentric portion sometimes. something to be careful with. on the plus side, shoulders are loosening up and readjusting to supporting the bar.

- bench 60 x 5,5,5
still relearning the movements. first two sets easy-breezy, did my setup wrong on the third set. light weight so it was not hard, but noticed the difference in stability.

- pull up x 5,5,6

- pallof press x 10,10

- leg lower x 10,10

- stretch

okay then. onward and upward.

alright, draft new goals for end of february (six weeks):

1. squat 112.5 x 5
2. DL 130 x 5
3. bench 80 x 5
4. pull up x 15

gonna do basically starting strength with pull ups rather than rows as the main pulling exercise. i'll do kroc rows as a supplement on DL days.

M: squat 5,5,5; bench 5,5,5; pull ups x5,5,F; core circuit (plank variations, prone windshield wipers, pallof presses, suitcase carries)
W: squat 5,5,5; DL 5; pull ups x 5,5,F; kroc rows; core circuit
F: squat 5,5,5; bench 5,5,5; pull ups x5,5,F; core circuit

two runs per week totaling 25km+ to make it easier to transition back to cardio gainz once i shift focus back away from lifting.

i'm on the fence about whether to try to gain a little weight back. this would require deliberate effort on my part. two slices of toast with peanut butter and honey and a glass of milk worked okay when i was 25. i'd like to be running under 19 at, like, 78kg rather than 74. and, more to the point, running under 19 while squatting 2x bw. for now, i won't do anything special about diet. but i'll play it by ear as i go.

let's see how far i get in six weeks. hopefully i can hit those numbers and then transition to running 50-55 km per week with one weight lifting and maybe light plyo/power day.