3:59 — I got up and head straight to the course. I tried to record my warmup. System. First one I didn’t like how I was wearing the long sleeve. Dang. Oh well. I re shot. I think I’ve captured it enough times. I’ll do another

“Your short game is insane”

10:22 — dinner with team, and Jeff hyped me up.

workout with Zach

I’m 166lbs.

Sept 10 2025

Went for massage. The guy said my asg was super muscular hah. Weight lifting? He said. ESG.

Then dinner then weights with Zach. And then the weigh in. And voila. I’m getting yoked. He figured 158. So 166 surprised us both. 

I was in the 140s not too long ago.

Thanks for clarifying — that description really helps.

From what you wrote:

Location: mid-back near the spine Extends: from pelvis/lower back all the way up toward the neck Function: connects upper to lower body, keeps you upright Muscular in runners and weight lifters

👉 That almost certainly refers to the erector spinae muscles.

The Erector Spinae Group (ESG)

A bundle of three main muscles: iliocostalis, longissimus, spinalis. Runs vertically on either side of your spine. Originates at the sacrum/hips and lower vertebrae, and inserts all the way up into the upper back, ribs, and even cervical vertebrae near the neck. Acts like “guy wires” keeping your spine erect.

Role in Long-Distance Running

Stability: They keep your torso upright and resist forward collapse with each step. Energy transfer: They help coordinate motion between arms/shoulders and hips/legs. Endurance: Strong, conditioned erector spinae reduce fatigue and low-back soreness on long runs.

Why your therapist noticed them

Runners (especially if you also do core/weight training) develop noticeable tone here. These muscles often feel “rope-like” or dense under the skin when strong. They can get tight from mileage, so therapists often check them.

✅ So yes — the erector spinae are very important for long-distance running.

They don’t push you forward directly like glutes or calves, but they’re essential for posture and efficiency. Weakness or tightness here is often linked to lower-back pain in runners.

Would you like me to give you a quick routine (strength + mobility) that specifically targets these so they stay strong and loose for running?