Sep 17

Richmond Week 12: Two Steps Back, One Step Forward.

pygmy hedgehog from behind

Week 12. It was a bit of a rough week, but I think it ended up okay. I hope it did.

I took a few days off after my long run in Williamsport. I was worried about my hip, which has been getting cranky from time to time at the end of hard workouts, and it got cranky again last weekend.

So after talking to my coach, we decided that I wouldn’t run at all until Thursday, and then I would go easy for a few days and see how I felt. I felt okay, so today, I picked up the Progression Run that I was supposed to do on Thursday in place of my long run today. I was kind of nervous about it, but like the rest of the week, it was okay. My hip is a bit tight tonight, but just a bit. So I will proceed with caution. I will continue to be vigilant about warming up before my runs. I will continue to roll it out and do the core & hip work. And I will cross my fingers that this was a wake up call rather than yet another set-back.

The Details:

M: Off

T: Off

W: Off

Th: easy 5

F: Easy 6

Sat: Easy 6

Sun: Progression 12. (A progression run is one where after the warm up, each mile is run a little faster than the one before it. My first mile was too fast, but after that, I did a really good job staying in the windows: 9:12, 9:15, 9:06, 8:46, 8:32, 8:23, 8:13, 8:01).

Total: Just under 30 miles for the week.

 

[Creative Commons licensed image by Flickr user Denis Defreyne]

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