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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.

somehow managed to strain my back, right at the base of the spine/SI joint. was stiff all day yesterday. gf massaged a bit with some warming balm last night and i took an ibuprofen. it feels better today but still stiff. wack.

i will run tonight, gently, and then i've got to head up to the mountains tomorrow for work. may be able to run on thursday night when i'm back in gilgit and will do something very light on friday, maybe with low-volume speed mixed in. not an ideal taper for the fun run on saturday, to have training drop off a cliff for two weeks. but what can i do.

EDIT: biblical thunderstorm, no leaving house.

how is there a 15-minute differential between going to and from the gym?

sick the last two days, no running. i felt good this morning but my head starting hurting again at lunch. fml.

EDIT: taking tonight off as well. headache has gone down but i can feel it lurking. would be dumb to push it.

on the plus side i signed up for a 5k fun run next weekend. not chip timed but there will be other people in it.

- run 8.22 km in 40:01

- stretch

tried to keep it relaxed and chill but couldn't slow down past 5:00 pace, ended up at 4:52 average. also there's a guy i've seen once before who runs super hard in a shalwar kameez, kind of interval style. he showed up about 6 km in and would pass me and then slow down and then speed up again when i passed him. i just kept running along steadily until the last lap, when he went to pass me and i took off just to keep pace with him. he smiled and sped up, and i sped up, and we sprinted for a bit, and then i went too fast for too long and he got tired. i gave him a thumbs-up over the shoulder as he slowed to a walk and i kept going. it was fun.