Sounds like a plan and I hope it works. It seems to me that you've been more injured now than when running was your primary activity. I don't know.
Refresh my memory, what's MO?
MO = Modus Operandi = method, approach, program
This is the first 'injury' related to strength training, and it's more of a strain than an injury. I was now just walking around a bit and that made it feel better already. Helped loosed it up. It's kind of like the stiffness you get from a long run, a run that's past your normal capability, except with this it's more concentrated in a single area. I think it's the hamstring, mostly, but it's pulling on the whole knee. I'll know in a day or two if it was something more serious, but since it's gotten worse since I lifted, I doubt it. Serious injuries tend to be acute ones, right?
My running injuries--TOPF, sore MCL, and ITBS--you may recall, have always been due to a lack of stretching and massaging, and even yesterday, I felt like stretching all day after a good, if short, run in the morning, but I didn't. So even this lifting injury is tied to running! Running just winds me up, and I need to become more religious about preventive stretching and massaging. For lifting, I have been experiencing pain in my left shoulder, off and on, for many years, and I used to put this down to an old acute injury, but more and more, I'm finding it's at least manageable and often cured by, once again, massaging and stretching.
The thing with deadlifts is that I've found there's a considerable range, perhaps 40 pounds, where you can make the lift. With the bench press and squat it's more like 5-10. In the past I was extremely cautious, mainly concerned about injuring my back. But once I found my back could take heavy deadlifts, I began experimenting to see how much I could lift. Anything over 315 feels heavy, but I can actually go up to 365. I've been up in this range for a few months now, so even after feeling a little niggle on the run home yesterday, I didn't have reason to suspect it would affect my deadlifts. It did. Moral of the story: don't do really heavy weights unless you feel good and loose. Everyone on the meathead sites talks about how deadlifts take their toll, but I thought I was tolerating them pretty well. Now I know to back off. Live and learn.