SUMMARY: NOVEMBER 2-8, 2009

Daily Quote: "The main hip muscles to focus on strengthening are the hip adductors, hip abductors, gluteus medius, tensor fasciae latate, priiformis, and hip flexors. If you're already injured, Ferber emphasizes the importance of 'positive daily stress.' Translation: Do the exercises below every day. Once you're out of the woods, two to three times a week is sufficient.

• The Bridge.
• Leg Raise.
• Hip Extension.
• Hip Abduction.
• Standing Hip Abduction.
• Hip Flexion.
• Standing Lunge.

--from, Running Times Magazine, article by Mackenzie Lobby, "Tragically Hip. New Research suggests weak hips are behind injuries throughout the body." December 2009, pp 21-26.

I've been doing the above hip strengthening exercises every day last week and will continue them every day next week. The above hip exercises takes me approximately 20 minutes. I plan on exercising my hip muscles for the rest of my life.

SUMMARY, NOVEMBER 2-8, 2009

My left hip joint is much better and I have returned to running!! I ran a grand total of 13 miles last week, with my longest run being only four miles. I ran four days last week and this week I plan on running five days. All my runs will be slow and easy as I rebuild my base. Baby steps, baby steps!

I no longer plan on running the Las Vegas Marathon nor the Las Vegas Half-Marathon, but will visit my about.com and blogging friends sometime during that marathon weekend. I need to have race goals for this coming Spring. Maybe a 5k race and a 10k race? Depending on my recovery I may even plan on running a half marathon in the Spring!

I now weigh 175 pounds on a six foot frame and need to focus on reaching my racing weight of 165 pounds.

I've continued my modified weight circuit training with additional hip strengthening exercises. I accomplished three sessions of upper body circuit training and did hip strengthening exercises every day.

My sleeping patterns have been very good with at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm.

A recap of last week's training:

Monday: Upper body circuit weight training, hip-strengthening program

Tuesday: Easy Run, 3 miles. hip-strengthening program

Wednesday: Rest Day. hip-strengthening program

Thursday: Easy Run, 3 miles. Upper body circuit training, hip-strengthening program

Friday: Easy Run, 3 miles. hip-strengthening program

Saturday: Easy Run, 4 miles. hip-strengthening program

Sunday: Swimming 30 minutes, Upper body weight circuit training, hip-strengthening program

Total Weekly Mileage: 13 miles.