Monday 7th April 2014

My back’s been fucked for a while. Started last time at the Chainstore doing squats, then at my folks place it was really bad – spasming when I was standing up. Just super tight. Wanted to run tonight but didn’t want to hammer it and end up with it seizing up and me falling off the treadmill or something, so just warmed up and didn’t go too hard.

1km warm up at 10.5km/h @ 1%

Then:

2m @ 14km/h @ 0%
1m @ 6km/h @ 0%
2m @ 14km/h @ 0.5%
1m @ 6km/h @ 0.5%
2m @ 14km/h @ 1%
1m @ 6km/h @ 1%
2m @ 14km/h @ 1.5%
1m @ 6km/h @ 1.5%
2m @ 14km/h @ 2%
1m @ 6km/h @ 2%
2m @ 14km/h @ 1.5%
1m @ 6km/h @ 1.5%
2m @ 14km/h @ 1%
1m @ 6km/h @ 1%
2m @ 14km/h @ 0.5%
1m @ 6km/h @ 0.5%
2m @ 14km/h @ 0%
1m @ 6km/h @ 0%

That was a good session – hard work but not too hard. Still scared about aggravating the knee (been getting metatarsalgia again so had to stop with the barefooting) although so far it seems ok. Plan is to run three times a week for a few weeks then see how it it.

Also did 3 x 7 pull ups. 
Been working on my pulling strength more and wanted a last set of them before resting them for a few days.
Some nice stretching and foam rolling afterwards too.

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