Penny

60 mins elliptical, easy + arm/upper body weights.

The next morning (monday) I feel achinness in my hip. Probably a combination of pool running, and generally over doing it on the XT. I think 45mins elliptical is basically the limit at this point, and I should probably be having rest days in between.

Figuring out the balance between XTing to keep strength, blood flow in the area and maintain fitness, with rest and healing, is tough. Especially for an all-or-nothing type personality!

I think the one day on, one day off approach is better for me.

40 mins procore elliptical.

I think I finally found a XT that doesnt hurt/impact my hip (pool running hurts, other ellipticals/bike dont feel good and leave it achey)!!!! The procore ones, where you can adjust the ramp so it targets certain muscles over others. Glutes is best for me, because Im already weak in that area, and it takes all the impact off my upper quads, which tends to pull on my hip.

Obviously kept it relatively short; 40 mins seems like the limit for getting a workout, but not feeling achey the next day.

Long stretch and some planking: 2 mins normal, 2 mins side-planks each side.

40 mins elliptical. Short/easy leg strength. 3x rounds of squats. 1x 15 standing lunges (felt a little pain in hip, so stopped after 1 set.) 2x rounds of single leg deadlifts. I wanted to XT yesterday, but hip was feeling a little achey so took the day off. I want to build up to consecutive cross-training days, and make sure I'm not actually delaying healing my hip because of overdoing it in XT.

Trainer at my gym noticed that I have really well developed quads, but underutilize my hamstrings and glutes when walking. Weak gluts is something my sports doctor has pointed out to me before. So rehabbing will involve lots of squats, and running-specific movements. Specially, side step-ups and single-leg squats, when I'm strong enough.

Im excited that I wont have to be going long weeks without training anymore though. I've already decided I'm running the SMH Half Marathon and Sydney Full Marathon in the fall (May) and spring (September) of next year.  Have high goals for these. Sub 130 and sub 310 are fast becoming my "B" goals :)

65 mins elliptical. Stretch.