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- run x 6.5 km in 34:26, strides 3 x 150m w/walk back recovery
right knee pulled on the strides but stuck with it. third rep less pulling than first fwiw. knee a little achey after but it's already going away. max speed was 33kph according to garmin, which is not bad since strides were all uphill: the track is on a slight slant. translates to a 10.9 100. 

- pull up x 5,4,3,4,5

- stretch

great conditions: 50s, light mist, soft track because it rained yesterday but not so hard that it was really muddy, no wind.

tweaked right knee and SI joint and left ankle at frisbee. shins sore as well but that's not enough of a reason not to run. janky hip/lower back is. motivation is at least back today.

- push up x 16,21,15,15,18

- SMR calves/soleus and upper back/shoulders

- stretch

- frisbee x 75 mins

- stretch

last night

had to go straight to an event from work but had some time between to go to the gym in the office building's basement.

- progression run (treadmill) x 10 min @ 11.5 kph, 5 min @ 12.5 kph, 5 min @13.5 kph, ~7 min @ 11.5-->10 kph

- push up x 15,14,13,12
forgot to look up the proper sets beforehand and there was no signal in the gym at work. will redo this scheduled day.

- stretch

headwind for 100% of the course sounds like a grandpa story about how back in his day he had to walk 10 miles to school and it was uphill both ways 

Quote from: Coges on December 04, 2018, 08:11:14 pm

Quote from: LBSS on December 04, 2018, 10:17:15 am

running motivation super low at the moment. got home from work and just quit on myself.   

- push ups x 14,19,14,14,20

- SMR calves/soleus

- stretch

Don't stress too much mate. I'm in the same boat at the moment. Not much motivation, busy with other things too. Take some of the pressure off.

this but also, if I were lbss, i'd do more free-form sprint/stride work.. light trot, hard stride/sprint, no set distances/paces etc. just having fun recruiting more MU's occasionally. some people need that.. like I believe LBSS does, and I definitely do.

that kind of training is not very taxing at all and very enjoyable.. slow/moderate/or hard running, strict intervals/repeats etc, are all rough.

could even be walk/sprint instead of trot/sprint etc.

some people need that MU recruitment.. it's kind of like needing to do max jumps etc. if u need it, feed it.

i personally don't know anyone in the local scene who was ever into dunking/jumping/max sprinting, and now runs distance.

we are a bit different on here. that jump/dunk background adds a different element.

pc!

this is also good advice, as usual. will try.

running motivation super low at the moment. got home from work and just quit on myself.   

- push ups x 14,19,14,14,20

- SMR calves/soleus

- stretch

that last one is super dope. before i leave pakistan i want to get some shots of running in the mountains. maybe next spring.