In my Phase 3 post, I mentioned I was on a running break due to some hip adductor/flexor tightness. I’ve been back to running now for about a week.

I ended up being off for 32 days. I was waiting for my right hip to feel like my left hip, but I think I was set back by the Atlanta Track Club (ATC) Members 10k and the hiking we did on spring break.

Finally, Tuesday, April 14, I had a moment where my left hip hurt more than my right, and I figured that was as good a sign as any.

Jack Daniels advises spending the same amount of time returning to running as the break from running. For 32 days, the first third is at 33% of pre-break volume, the second third at 50%, and the final third at 75%.

Unfortunately, a 32 day return to full volume puts the ATC Wingfoot Mile on the third day back to full volume. So I’m abandoning any plan to peak for that race. I’ll still run it, and maybe even race it, but I won’t do anything special for it.

This is the return to running plan

1. Week 1 (33% of volume)
   1. Wednesday: 15 min Easy (E)
   2. Thursday: 10 min E
   3. Friday: 10 min E
   4. Saturday: 20 min E
   5. Sunday: OFF
   6. Monday: 15 min E
   7. Tuesday: 10 min E
2. Week 2 (33% and then 50% of volume)
   1. Wednesday: 15 min E
   2. Thursday: 10 min E
   3. Friday: 10 min E
   4. Saturday: 35 min E
   5. Sunday: OFF
   6. Monday: 20 min E
   7. Tuesday: 15 min E
3. Week 3 (50% of volume)
   1. Wednesday: 20 min E
   2. Thursday: 15 min E
   3. Friday: 15 min E
   4. Saturday: 35 min E
   5. Sunday: OFF
   6. Monday: 20 min E
   7. Tuesday: 15 min E
4. Week 4 (75% of volume)
   1. Wednesday: 30 min E
   2. Thursday: 20 min E
   3. Friday: 20 min E
   4. Saturday: 50 min E
   5. Sunday: OFF
   6. Monday: 30 min E
   7. Tuesday: 20 min E
5. Week 5 (75% and then 100% of volume)
   1. Wednesday: 30 min E
   2. Thursday: 20 min E
   3. Friday: 20 min E
   4. Saturday: 50 min E
   5. Sunday: OFF
   6. Monday: 45 min E
   7. Tuesday: 30 min E (and the race lol)

In the gym, I’ve started back on squats and deadlifts, too. Though I’m starting light and working back up slowly. I’m being intentional in my squat position keeping my toes not pointed out quite so far as I had been, so my adductors are not involved as much at the bottom of the movement.

Outside of running and weights, I’m doing leg swings before runs and foam rolling after, as I had been. I’m also doing lateral leg raises, clam shells, and fire hydrants to get some extra gluteus medius work. And then I’m doing some basic stretching.

So far, that’s all going well. If I hit a setback, I’ll try to not be too proud to take a step back.