Woke up on Monday morning with sore hips after my long run. Normally it is a fitness day at the gym but the question of overtraining was hanging in the air. A quick "google" did not reassure me. Apparently hip joints can get inflamed and cause all sorts of problems. I finally decided to go to the gym and see how I felt. I opted for the rowing machine. The seated position seemed to be okay and I managed half an hour of intense rowing. I followed this up with some weights. My hips actually felt better after this.
The next day was pretty miserable and lacking the courage to run outdoors I headed back to the gym and the running machine. I decided on 8km which is around what I run outdoors. I found it pretty tough going. I am not used to running in one place and my gaze kept wandering to the counter, which seemed to click round incredibly slowly. It finally took me an hour to run 8km, which is very slow for me. Then I realised what had gone wrong I had set the incline to 4%, so I was effectively running uphill. On returning home I found the an article on Running hills from Men's Health useful.
After my midweek rest day I was due another run outside. However I felt a cold was coming on and as the day was damp and chilly, I decided to try and conquer the running machine. This time I followed the advice in the article. I started slowly on a 1% incline; five minutes at walking speed, then five at a slow jog, and finally building to my usual pace of 10 minutes/ kilometre. I ran for 8km and slow down gradually finishing with a 5 minute walking pace. It was certainly easier than the last time and my pace was back to normal. The next step is to incorporate changing gradients as advised in Men's Health.
As this weekend was my wife's fortieth and we ate and drank too much, I skipped my long run. I will have to do more next week.
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