Update: World Championships:
- Jenny Simpson taking home Silver in the 1500 with a blazing finish. Great race!
- US Can Steeple or What?!
- Evan Jager - Bronze.
- Emma GOLD / Courtney Frerichs SILVER! US goes 1-2. Biggest surprise, and best finishing celebration of the meet! Worth finding the video online if you haven't seen this one. Letsrun.com has it.
I looked up all the recommended strength work and stretches for the Gluteus Medius and I'm already doing all of them. Only thing I did read is to focus on the eccentric portion of the exercise, which I don't do - noted. So, I guess it's a combination of getting older and over-doing it; building up the mileage too fast and at pace this is too fast. Maybe someday I'll learn. Maybe not. Frustrating, self-inflicted injury.
Side Note: Marathon fueling - while I was watching the WC Women's marathon the commentator (Josh Cox), noted that in training you need to practice fueling "at race pace". In my last marathon build-up, I did practice fueling, but at a slower than race pace and had "problems" during the race - noted.
Weekly Mileage: 55
Long Run: N/A
Every run: Leg swings / Lunge matrix before and foam rolling / dynamic stretching after.
- Monday: GA 9.1 @ 8:00 pace. Feeling okay. Core work.
- Tuesday: MLR 13.5 @ 7:17 pace....a little too fast. Running with a friend and talking the whole time, so maybe not? But, yeah...probably too fast. Strength work - KG swings / pull ups / dumb bell bench press / single leg squats.
- Wednesday: 5 Easy @ 8:30 pace. Yesterday took more out of me than I realized. Lesson learned. ITB rehab work. Extra hip mobility stuff. "Right butt / hip" not right. Damn it!
MLR 11.GA 9. Hip not right, cut back from planned 11 miles. Core work. Hip mobility / myrtle. PT - worked on right hip.
- Friday: 5.2 Easy. Hip works. Probably should have taken today off. Only a recovery run anyway.
- Saturday: OFF. PT. Work on Right Gluteus Medius. Found the spot...and it hurt like the dickens while he worked on it.
- Sunday: 13 MLR. Cut down from planned 17 miles. Hip doing better. I was ready to shut it down as soon as it got beyond a slight annoyance. Never did. Strength work - except skipping single leg dead lifts and squats in case if aggravates the injury. Hip strength / myrtle. Couldn't really "feel" the injury during the exercises - either it's not that bad or I'm not doing it right, or both.