This was my first training week using the training program provided by Jason Fitzgerald at Strength Running. I searched out Jason after getting ITB Syndrome in my left leg as a result of creating my own program (without knowing what I was doing). I didn't do any running specific strength work, but did a lot of interval sessions....so, as anyone would expect, I got injured. Being 48 didn't help.
After being down with my injury for a few weeks and a few weeks of easy running and strength/mobility exercises, I started Jason's program. This week total miles: 31
Monday - rest (ran 9.5 miles @ 7:20 pace yesterday)
Tuesday - 4 mi @ 8:00 pace on country roads around my house + 4 strides. Core work and hip mobility exercises.
Wednesday - 8.2 mi @ 7:22 pace (First 5.2 miles @ 7:45 pace; last 3 mi @ 6:50 pace). ITB rehab work (Jason Fitzgerald at Strength Running has a good video) + single leg deadlifts with 20 lb dumb bell in the hand on the same side as the deadlift (makes a difference I've found). Upper body strength work (pull ups, push ups, overhead press, etc). I did this run on the W&OD path in Leesburg. I was supposed to run the last 3 @7:00 pace, but it was slightly down hill and I was feeling good.
Thursday - off. Did some dynamic stretching and mobility work. I find doing only 5-10 minutes at night really "gets the stiffness out", and makes the next day better
Friday - 6 miles @ 8:00 pace. Felt easy and good. Foam rolling, dynamic stretching.
Saturday - 3 miles @ 7:50 pace + 4 strides. Core work. Easy day.
Sunday - 10 miles @ 7:15 pace on C&O Canal. This is a long run for me, but I feel good about it and the faster pace surprised me. I felt good the whole way, I didn't intend to run this fast, but I felt good. ITB rehab routine + single leg dead lift, Upper body strength work (pull ups, push ups, overhead press, etc)
Notes: I live close to two very nice paths/trails in Virginia and Maryland (I live in Virginia, but close to the border of Maryland about 50 miles west of DC.). Whenever I can, I run on the "C&O Canal towpath". I really like this path because it is a softer surface of hard packed gravel/dirt, has no vehicle traffic and only a few runners/bikers/dog walkers, who for the most part are very courteous to those around them. The other path I like to run a lot is the "W&OD" which is a nice paved path that runs from DC to western Virginia. It is paved and in good condition with side dirt paths every now and then that I always take (again, softer surface for my 48 year old legs).