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- run 11.56 km in 1:01:59
5:22 pace. and the rest was a good call: no shin issue at all. nice.

- stretch

glutes and upper hams a bit sore (and pecs). but nothing too bad.

EDIT (next day): day 2 DOMS always worse. glutes, hams and, oddly, right VMO but not left VMO. that's probably not a great sign. still nothing serious. it's just funny to groan like an old man when mounting and dismounting the porcelain throne.

realized that the rx for today is strength. so i did strength. the mileage will come.

- warm up (jump rope + GMB mobility)

- SL pogo x 8,8/leg

- ME SVJ x 8
felt terrible but got one on vid and it looked around 27, which is better than i'd have expected given the two-plus year layoff from any kind of explosive training.

- superset x 2
-- BSS x 10,10/leg
-- SLRDL +10kg x 10,10/leg
rest ad hoc but minimal

- superset x 2
-- push up x 33,20
-- pull up x 10,6
rest 75-90s

- russian twist +10kg x 20,20

- band pull apart x 23,14

- stretch

rested today, the left shin thing came up again a couple of times yesterday. it's still super light but the last time i had something like this i tried to run through it and ended up derailed. must be more careful. long slow run tomorrow, if everything feels okay.

- warm up x 2 km; tempo 500m x 6 [2:00, 1:57, 1:54, 1:52; 1:53, 1:52] w/75s rest; cool down x 1 km + 1 km walk

- stretch

good shit, bit too quick but that just means the workout is too easy as planned. learning.

my gf spent a year in an absolutely toxic work situation, which she finally got out of when she quit last month. a big part of the drain on her energy and mood was the constant self-doubt, wondering if it was just her shortcomings that meant she wasn't performing as well as she expected of herself or doing as much as she was being asked to do. that was never the case: she's brilliant at the responsibilities she had (although they're not her first choice of professional work) but the company she worked for was shambolic in the extreme, not to mention corrupt. (by the way, folks: do your due diligence before you donate money to a nonprofit.) it was a strange relief when she realized that one of the only coworkers she respected told her that she was crying every day out of frustration.

not the same situation as yours in the details but sounds similarly shitty. good luck getting out of there.

also, yeah: i do not regret "retiring" from competitive ultimate. i was never as good at it as you are at rugby but i had a couple of years of being a respectable player before the sixth ankle sprain just pushed me over the edge. playing pick-up now, in tennis shoes rather than cleats, is just good fun. if i were you i'd think seriously about hanging up your cleats and sticking to activities that are less likely to derail you for months at a time.

- run 11.38 km in 1:00:55
averaged 5:21 pace, which is right in the window i'd planned. requires deliberate slowing, which is what i want. left shin said hi a couple of times around the middle kilometers. no discomfort, just something to monitor and be very careful of. opposite leg from the one that got a shin splint a few months ago.

- push up x 20,20

- pull up x 8,5 (lol)

- band pull apart x 24

- stretch

- SMR tib anterior and gastroc

- stretch feet