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:
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