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First off, good luck in your Spartan Race. They are a blast, I have one coming up in April. I need to begin more running. I don't think it is easy to do strength training without increasing your BF%....

I think this is a matter of opinion. All my experience would say you need to suck it up. 3-4 days a of weight training.

I have been dealing with similar issues for about 6 months. I have taken up to 5 weeks off. Honestly, it did very little to help me. I ice, stretch and massage the area. But once I start lifting it...

I use Assault, one of the things I like about it is that is has enough creatine in it that you don't need an additional creatine supplement. I was on a similar supplement pattern as you at 17.