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today: tons of banded stretching and SMR. back on the grind tomorrow.

<a href="http://www.youtube.com/watch?v=CDLDl0_pt_k" target="_blank">http://www.youtube.com/watch?v=CDLDl0_pt_k</a>

bailed on the race yesterday because i have two sets of close friends in town from very far away. i don't get to see any of them more than once or twice a year, and in the long arc of my life i'm much more likely to be happy because of relationships i have and nurture than because i ran a race that isn't even central to my main training goal.

i feel a twinge of guilt and shame about skipping the race and any other kind of training from friday through today (sunday). but then i get mad at myself for feeling ashamed. will train extra hard this week to make up for it, especially as next week is beach week with the fam, and all exercise will consist of tennis, swimming, biking, maybe kayaking, and maybe running with my mom (i.e., slowly).

man that makes me want to get some hyperdunks. they look awesome.

felt sick last night so ditched workout and just rested instead.

tonight:

WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: right knee kind of bad, interior
MENTAL STATE: okay

- warm up

- sprint 30m x 4; 30m fly x 4
right knee was very bothersome, especially on starts. pain is on the lateral side, both behind the patella and somewhat on the outside of the joint. fucking annoyed, had had several pain-free workouts in a row. did not finish as a result and switched flies in for 50s because i can start them standing up. tried to work on stepping over.

- stretch

^^^amen, and shit.

WEIGHT: ???
SORENESS: quads severely, hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: okay

- warm up

- sprint 300m x 1; 200m x 1, stupid fucking rugby players, 1; x 2
46.0 on the 300. getting there, will be sub-45 soon. rugby assholes got in the way on my second and third 200s, so those were incomplete at about 150 and 100m. fuckers, i don't go sit down in the middle of your fucking practice. stay off the track. times for completed 200s were 32.3, 31.5, 32.3, 32.3. headwind but still, slow. rest periods about 2 mins.

- stretch

shite workout.

quads are sore today for the first time in a long time. means i finally found a decent load for leg press.

also, i haven't had lower back pain in weeks. not this week but maybe next i will try to do some squats. lyle put up an article today about correcting a specific error in the squat, namely, the hips deviating to one side on the concentric portion of the lift. he gave some ideas for how to diagnose and fix the problem. so i'm going to try some light squats and get them on film and see if i can't fix the problem on my own. the PT i saw a little while back noted that my hips deviate in just that way, although it was a bad test because the conditions didn't actually replicate how i squat.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder a little, left wrist during bench
MENTAL STATE: low motivation

- warm up

- jumps x 4 @ SVJ, DSVJ, 2-step, 3-step; x 8 4-step
on squash court so no idea how high. didn't allow full recovery between reps, trying to build work capacity a little. meant to do SLRVJ at the end but forgot

- leg press 410 x 10+3+3+3

- assisted natural GHR x 8,8,8

- bench 185 x 5+2,5
i'm with dreyth. lifts are very neural. i almost hit 225 x 5,5,5 a few weeks ago and was struggling with 185 today. frequency matters.

- BOR 155 x 10+3+3+3

- stretch

my best friend is in town so i rushed through this a bit more than i would have otherwise.