Hello!
Below is my second week of training in 2024. At the moment I’m trying to build up fairly gradually while recovering from a hip injury. I still feel a bit of tightness / soreness in the hip every so often but as it hasn’t been getting worse I’m continuing to increase the mileage and intensity slowly week on week.
This week included a first running workout since September - it was definitely fun to run a bit quicker again. Hopefully more of that to come!
Monday 8 Jan
AM: 55' incl. 10 x 1' hard, 1' slow jog on turf. The faster minutes felt better than I expected, fairly comfortably running around 5.10-5.20.
PM: 1 hr of PT / plyos
Tuesday
50' easy in Prospect Park. Fairly tired off Monday.
Wednesday
58' along the West Side Highway, felt pretty smooth around mid 6s.
Thursday
45' easy, then 1 hr of strength (in particular: single leg + split squats, hex bar RDL and some upper body work)
Friday
off
Saturday
92' round Roosevelt Island, loads of runners out this morning in Williamsburg. These long runs are definitely the hardest on my hip and admittedly a 13.5 mile longest run is probably a bit much for a weekly mileage total of ~48. Generally 20-25% of your weekly mileage is about right for the long run. I’ll probably stick to a 90' long run for the next couple weeks as my weekly mileage increases gradually.
Sunday
30' super easy, very windy and in the dark.
Total
48 miles overall, my biggest week yet. I’m trying to stick to only increasing the week’s training by 10% / 5 miles or so but overall this week went well and adding in a workout was nice. Another little increase hopefully next week.
Thanks for reading
Matt
well managed. your patience will surely pay off.
they want steel, give them steel, lad!