Here's a random snapshot of what I did last week. As you can see, I've been keeping after the weights pretty seriously and balanced in "enough" running. Saturday at Deer Creek was quite enjoyable, my first visit there in many months (July?). Mobility and stretching work can take many months to achieve results, but I feel like things are inching toward positivity. I hope I can keep with this routine for at least 6 months and then I'll re-evaluate where I want to go with things after that.
I started this journey in October and have accumulated more than 50 sessions of strength and mobility. The first thing I am learning is that it is going to take a long time to get the basics right. My mobility and flexibility are terrible right now (the difference is flexibility is passive, mobility requires strength through a range of motion). For example, I cannot squat down without lifting my heels off the ground, which means I cannot do an ass to grass squat without compromising form. So, I have to get the basics done first. This is very disheartening because it takes a long time for connective tissue to adapt -- many months. But, it only strengthens my resolve to do this right. The last thing I need is a back injury from squatting with bad form.
Interestingly, my bench press is better than my squat right now. I would assume that has a lot to do with mobility related issues in my legs, likely also contributing to my overuse injuries running. As I work on mobility, I think I'll dial back the strength component and work in lower weight so I can work on form and a complete range of motion. For a day-to-day structure, I that covers all the different movements, I really like Coach Dos' book Men's Health Power Training.
