Lee you still plugging away at your routine?
Yah, pretty much. Although the last month or two have been sporadic as I fight a persistent viral bug. I don't sleep enough to shake it.
But I continue to modify the routine too:
1.) I've taken out all the mobility stuff as part of each weight workout and now try to do at least a bit of it every day, to keep the legs loose, especially before runs. This seems to help the ITB strain quite a bit.
2.) This week I'm also experimenting with running a bit every day, rather than strictly every other day, also in an effort to keep the legs loose. This also seems to be helping but it's too early to tell, as I've only run consecutive days since Saturday.
3.) I've also reordered some of the exercises so that the transition from one to the next takes the least amount of time. For example, instead of putting all the exercises that target triceps together, I might put one triceps exercise right after another non-triceps exercise that utilizes about the same weight on the cables, so that I don't have to monkey with changing weights as much.
4.) I've also cut a few exercises that were too much hassle to set up, or didn't seem to give me much benefit.
5.) Still, the overall structure of front, back, top, and bottom foci has been maintained, although I rarely get around to the bottom routine, as it's scheduled for the seventh day of the weekly routine, and something almost always comes up to make me shift one of the higher priority workouts or runs into that day to make up for a missed day earlier in the week. I haven't done any plyo stuff for 6-8 weeks now, for example.
6.) Finally, I switched my lower body st workout to the end of the week, and my hypothetical long run (still working up to it--I'm being super cautious) two days later, as I found my legs always felt a bit tired the day following the lower body st day, albeit looser. So the revised (idealized) schedule is something like this.
Sun: Macro Run (LSD) & Mobility/Stretching
Mon: Front ST (chest & upper arm) & Micro Run (.3 - 1 mile)
Tu: Meso Run (tempo or cruise intervals) & Mobility/Stretching
Wed: Top ST (lats, shoulders, neck, forearm) & Micro Run (.3 - 1 mile)
Th: Meso Run (Intervals/Fartleks) & Mobility/Stretching
Fri: Back ST (lower back, glutes, quads, hammies) & Micro Run (.3 - 1 mile)
Sat: Rest or Bottom ST & Micro run (.3 - 1 mile) & Mobility/Stretching