Monday: Complete rest
Tuesday: 8 mile threshold run 2 miles easy, 2 x 10mins @ half-mara pace w/2-min active recovery, 3 miles easy
Wednesday: Complete rest
Thursday: Strength training + 30 minutes easy on the elliptical
Friday: 45 mins hard intervals (5 mins warm up, 2 mins hard (80-90% Max Heart Rate), 1 minute easy (~60-70% MHR))
Saturday: Insanity Core Cardio and Balance (low-impact core workout) + 40 minutes elliptical intervals (same as above)
Sunday: 10 miles easy @ 8:38 pace
So this week I neeeeearly got injured. After that threshold run on Tuesday I felt a pain in my hip flexor and lots of tightness and pain in the IT Band. Nooooooo, not ITBS!!!
What happened? How did I get this when I had been so careful about taking rest days?
Turns out I made this biggest beginner mistake of them all. I looked back at my mileage buildup over past weeks and had jumped from 25-28 miles to 37 miles in two weeks. Stoo-ped.
So last week I backed off the miles big time (I was due for a recovery week anyway) and let the growing pains heal. My hip is fine now, and the ITB is still tight but doesn’t feel bad when I run – and Im stretching it like a mofo.
Lesson for this week: actually do what you say you’re going to do. And: