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ok so today was weird.. i was in that mode where i was testing my glute/ham in positions that cause it pain. and it's just pissing me off.

so then i start stretching.. and im just like fuck it. i'm going to try and pull this tight muscle off the bone - knowing that sounded like a bad idea.

so i do some long holds.. some intense holds. really stressing that area (glutes/hamstrings/sacral spine), and other areas (back/lats/hips/quads).

long story short.. after stretching through some considerable pain, and thinking i'm making it worse, it felt like it disappeared, even on my run tonight.. and even AFTER my run. haven't felt it at all.

the big test will be tomorrow.. to see how it feels for the AM run.

if this fixes the area, it'll put me back on the stretch bandwagon. because so far it's shocking. this pain has been there for like 2 months now. i've stretched it off/on throughout that period, but never this much.. and probably not this intense.

some side effects of the stretching tho: hamstrings feel shredded.

who knows tho.. i'll probably end up jacking something else up. hope not.


06/01/2019:
- glute/hamstring/spine achy until hours after stretch fest..

11:00 AM: run + bw

run: light: 21 min ::: (grass/dirt/rocks)
- https://www.strava.com/activities/2414847069
- 2.06 mi 10:25 /mi 21m 28s

bw:
- 3-5 sec paused dead hang ng pullups: BW x 6
- full dips: BW x 8
- (stretching back) ng position, dead hang from bar: until failure
- (stretching hips/back) dip holds at the top: until failure



12:00 PM through 06:00 PM: various stretch holds
- off and on for hours
- some really long holds, hamstrings/glutes especially
- hit some good spots
- hamstrings are sore af already



08:15 PM: quiet running: 40 min ::: (concrete, ninja pace) /// way too much (intense) stretching today, but it might have helped
- https://www.strava.com/activities/2415932820
- 3.49 mi 11:27 /mi 40m 1s
- excellent run, so smooth & light





01:00 AM: light stretch
- finishing up w/ some more stretching

spoiler:

<a href="http://www.youtube.com/watch?v=DQ4P1ySqbLg" target="_blank">http://www.youtube.com/watch?v=DQ4P1ySqbLg</a>

one of the things i remember most from his Joe Rogan interview, was him talking about how he just felt so jacked up after years of training, stress, etc.. that he just started stretching for hours and "unwound" himself. (his hip flexors were especially tight)



something from a Goggins interview:

https://medium.com/thrive-global/inspiring-lessons-from-an-interview-with-david-goggins-3b774ec90e83

12. Stretching the body can be healing
David Goggins had to take a break from competing because of some major health issues he was dealing with. He attributes his recovery to stretching for hours at a time. He learned that the more he stretched the quicker he was recovering. He started out stretching for 8 hours a day. After a while he reduced it 4 hours and now he stretches for 2 hours a day. Now that he is recovered and competing again, he noticed that stretching so much has led to him having more flexibility in his hips, which has led to him being able to knock 1 minute off of his already impressive running pace. He was able to complete a 50-mile ultra marathon with a 7:30 minute per mile pace. Hearing this definitely inspired me to want to take more time to stretch my own body each day.

Docherty 10 x 1k workout. jeeesus.

https://www.strava.com/activities/2412099047

Probably one of my best workouts, also one of the harder ones. Good day. Nice to have a crew to share the work. It doesn't happen alone.

255, 256, 254, 253, 253, 252, 253, 250, 250, 249.

last 1km = 4:27 min/mi pace.

some nice info in there.

especially the part about carbs/heart rate.

tinman seems a bit know-it-all-annoying lmfao.

<a href="http://www.youtube.com/watch?v=yjfEUMX0DhQ" target="_blank">http://www.youtube.com/watch?v=yjfEUMX0DhQ</a>



1600m - 3200m training

<a href="http://www.youtube.com/watch?v=CiCRwY-jz5k" target="_blank">http://www.youtube.com/watch?v=CiCRwY-jz5k</a>



<a href="http://www.youtube.com/watch?v=MAMU8i1F538" target="_blank">http://www.youtube.com/watch?v=MAMU8i1F538</a>



<a href="http://www.youtube.com/watch?v=GKdYXeU0vK0" target="_blank">http://www.youtube.com/watch?v=GKdYXeU0vK0</a>




these are just excerpts of a 4 part series apparently. looks solid.

Arian Foster seems pretty cool

<a href="http://www.youtube.com/watch?v=7mmlmxamw_k" target="_blank">http://www.youtube.com/watch?v=7mmlmxamw_k</a>

RHONEX Kipruto, another monstrous 10k.

26:50



https://www.iaaf.org/news/report/kipruto-stahl-stockholm-diamond-league



selemon barega (eth) and rhonex kipruto (ken) are no joke. some incredible young distance runners out there right now (including jakob).

cool photo of barega:

decent speed tonight.

05/31/2019:
<= 30s 200m (0) vs <= 2:59 km (1) vs 3:0X km (3) vs <= 4:59 mile (0) vs 5:0X mile (1) vs 5:1X mi (2) = 0 + 1 + 3 + 0 + 1 + 2 = 7
- right glute achy after first run, stretch, felt great all day, not so achy after 2nd run, stretch, feels worse. the life.

09:30 AM: run + bw

run: light: 20 min ::: (grass/dirt/rocks)
- https://www.strava.com/activities/2411676656
- 2.04 mi 10:00 /mi 20m 28s

bw:
- standing single leg abductions: x 30
- 3sec paused dead hang ng pullups: BW x 6
- full dips: BW x 9
- full hypers: BW x 30

stretch:
- bent over floor touch x a few minutes: pulsating in right glute



08:30 PM: light with hard segment: 43 min w/ {0.71 mi @ 5:01 min/mi, 1km split = 3:06 (5:01)} ::: (grass, spikes) /// first time running on a (300ft) baseball field - rough.
- https://www.strava.com/activities/2412972078/overview
- https://www.endomondo.com/users/26420622/workouts/1329064782
- https://connect.garmin.com/modern/activity/3702821323
- 4.48 mi 9:32 /mi 42m 47s
- 0.71 mi @ 5:01 min/mi
- decent speed considering the baseball field was real compact and lots of soft grass.







10:30 PM: stretch
- just annoyed
- bent over floor touch: several minutes, just noticing where the pain is: most of the pain is in my sacral spine. fu*k.
- curious to see if i feel wrecked tomorrow.

felt great all day after the first session + stretch. dont feel as great after the second session + stretch.

boop.