|love this nike ad!|
so here i am...
easing back into the miles..
hip is feeling great. no pain & only occaisional stiffness.
i wrote out a plan to gradually build up my miles.
last week i ran about 14 miles during my four 30minute runs...
my run days are tues, thurs, sat, sun.
i will be riding the bike at the gym for cross-training,
and continue to do my hip/core strengthening exercises 2-3 times a week.
here is the run schedule:
week 1: 4mi, 4mi, 3mi, 5mi = 16mi
week 2: 4mi, 5mi, 3mi, 6mi = 18mi
week 3: 5mi, 5mi, 3mi, 7mi = 20 mi
week 4: 3mi, 3mi, 3mi, 3mi = 12mi recovery week
week 5: 5mi, 6mi, 3mi, 8mi = 22mi
week 6: 6mi, 6mi, 4mi, 9mi = 25mi
week 7: 6mi, 7mi, 5mi, 10mi = 28mi
week 8: 4mi, 4mi, 4mi, 4mi = 16mi recovery week
week 9: 7mi, 7mi, 5mi, 12mi = 31mi
week 10: 7mi, 8mi, 5mi, 14mi = 34mi
week 11: 5mi, 5mi, 5mi, 5mi = 20mi recovery week
week 12: 7mi, 9mi, 6mi, 14mi = 37mi
week 13: 8mi 10mi 6mi, 12mi = 36 mi
week 14: 8mi, 10mi, 6mi, 12mi = 36mi
my goal is to get back in shape, and its probably gonna take awhile.
i'm up for the challenge!
p.s. i started posting my workouts on dailymile.com. come join the fun...add me as a friend!