Adarq.org

+1 good thread. i <3 books. started using goodreads.com to keep track of books read and books to be read, pretty good system. there's a social element, too, so you can have friends and follow what they're reading and planning to read. my gf is on there and a few other friends. i enjoy, ymmv.

right now i'm reading behemoth: a history of the factory and the making of the modern world, by joshua freeman; home fire, by kamila shamsie; and the island of doctor moreau, by hg wells (out loud with my gf).

that is super helpful! must consider.

 

two realizations from my recent injury:
1. SMR and other mobility work are worthwhile and i've been neglecting them (except static stretching after runs) out of laziness
2. strength work is worthwhile and i've been neglecting it out of a single-minded focus on getting my mileage up

the former is easier to address than the latter. but i do not want to get much skinnier than i am and the benefits of strength training for endurance performance are indisputable. i also don't want to dip much below 50 km a week in any week where i'm healthy and not traveling. what to do?

sunday: ultimate frisbee ~4.5 km
monday: strenf, run 6-8 km
tuesday: run 10-12 km
wednesday: run 12-16 km
thursday: run 10-12 km with tempo
friday: rest
saturday: strenf, run 6-8 km

strenf would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

the "or" options are for working out at home where i basically have a kettlebell and some bands. this is probably overly ambitious. but even one strenf day a week would be better than what i'm doing now. i know adarq says kenyans don't lift but even if true i'm not ready to go full kenyan.

Quote from: LBSS on October 13, 2018, 06:31:37 am

back still stiff but not crippling this morning, could stand up straight right out of bed. went and got a 90-minute massage from a woman i heard about through word of mouth. she's a pro, felt amazing/painful/amazing, signed up for ten sessions. back not healed but feels better. drinking plenty water.

Respect for bothering to do something about back issues. I finally went to a chiropracter for the first time ever this spring and I've never felt better.

no doubt. i also needed a push from my gf, fwiw. 

- run 8.12 km in 41:50
nice and easy and short, don't seem to have regressed too much. stiff and achey to start but felt fine after a couple of kilometers.

- SMR quads and back

- stretch
stiff.

the masseuse encouraged me to start SMR'ing again so i'm gonna do that for a while.

welcome back. big ups for going to the doctor and making sustainable lifestyle changes. good habits > *, as you know.

a suggestion from my n=1 experience last year: if you want a good routine to start to build some general fitness again you could do way worse than following something from GMB.io.  no equipment, do it at home, scales to your current ability really well. walking plus their elements or integral strength programs would do you well.

back still stiff but not crippling this morning, could stand up straight right out of bed. went and got a 90-minute massage from a woman i heard about through word of mouth. she's a pro, felt amazing/painful/amazing, signed up for ten sessions. back not healed but feels better. drinking plenty water.