You mentioned mine, jumprope, I'm enjoying building new synapses, it seems like a darn good workout once I get the coordination figured out

I've also broken out the bands and the PT band and doing some "pre hab" exercises and band work,

Obviously, I'm mostly enjoying working towards a return to a normal "training routine." But, I've been thinking about this, too. Things I'm considering:

1. Rowing: I bought a cheapo rowing machine a few years ago. I enjoy it, and its nice as something that has some upper body focus---though obviously its very whole-body.

2. Core: I have a nice core routing that I think I got from Mikail Erikkson (the scientific triathlon guy) several years ago. Yes, it includes the dreaded planks of several varieties. But, it has some other stuff in there too. I like it, it doesn't take very long...and progress happens pretty quick. So, its satisfying in that regard.

3. Stability/Flexability: 2 (or 3?) years ago, I was in rehab for Athletic Pubalgia. I received a GREAT set of strength / stability / flexability exercises as part of that. These fundamentally changed my running forever. After I returned to running, my stride had been permanently altered from single-track, to shoulder-width. More importantly (but, perhaps relatedly), I haven't had a RRI since:: no matter how much, or how hard I run, or how much I run hard. I get tired before I get hurt now.

4. Strength: I don't have barbells, but I do have a large set of stretch bands. When I was losing weight, I did a bunch of strength work to try and hold onto as much muscle mass as I could. With this long break from racing...it might be a good time to build a litle strength.

5. Stretch Chords: I haven't done "pure" chord-work, but last year I used chords 2-3x per week as a supplement, while I was doing the 100/100/100 thing. I was generally swimming 4-5x and doing chords on the non-pool days. I basically emulated a USRPT set of 20x 50y or 100y, using yellow bands and a metronome to control stroke-rate.

Or maybe I'll just run 100 miles a week, starting tomorrow.

jump rope is great

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https://www.strava.com/...tes/zachary_mckinney

I came across this somehow: http://blog.trisutto.com/...ors-to-a-faster-run/ and did 15x1 min w/ 20 seconds rest. My HR was higher than I though it'd be for sure. I've ben prone to mad calf the past several years and I wonder if jumping rope would help reduce or eliminate the instances. I may work my way up to 30 minutes of it and see what happens-use them in place of my easy, short runs.

Yeah I can get my HR higher and quicker doing jump rope than running.

Most of the jump rope work I do is 180-200SPM to the beat of a song with that tempo. This SPM transfers directly for me in responsiveness to high speed cadences in running.

Also - it will benefit your swimming. This is good shoulder and forearm work.

If you’re doing it outside, I’d recommend putting a mat down mainly to avoid rope damage. My favorite rope is the Rage R2:
https://www.amazon.com/...g-Rope/dp/B07CJMJSH4

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https://www.strava.com/...tes/zachary_mckinney

I mostly like jumping rope to try at home. I am focusing on making my legs strong enough, so that i can run a marathon.

Right behind my trainer have set of kettlebells and Heavy Bag on a stand. Low maintenance, high yield. Love working the Heavy Bag, good low stress shoulder work out.

I'm interested in knowing more about this - could you expand a bit on your experience and share the exercises?

If you have access to an erg, rowing is great cross-training especially if you aren't able to swim right now like me.

https://forum.slowtwitch.com/forum/?post=6957106

I probably have a couple others where I talked in more general terms... But, here's the list.

I would do this but just know I'd have to buy the outdoor rig and plop it in the water. Lake by our house is more of a big pond. I did an estimate, would only take about a minute of all-out to row across it and have to turn around. Womp womp.

Stand up paddle board? Not as fast but good for core and balance.

Thanks Tom - I'll read through the thread this evening.

Much appreciated.