Hallo, venner!

As I write this, several inches of snow have blanketed the hills of my East Tennessee backyard. It won’t stick around long, but it fell at a time that allowed Katie and I to have a chill, don’t-go-anywhere kind of weekend full of reading, writing and apparently laundry. Friday night I skillet-fried some ultra-lean burgers with air-fried potatoes and asparagus. We sipped Pellegrino and watched Breaking Bad. Saturday, we ate frozen Costco pizza, drank wine, played games and watched music videos. I’m so, so very into it, y’all!

This, however, brings me to this update’s misfortune.

I was supposed to be much further ahead by now, but I’ve had to sit out this week. Not because of the snow, mind you, but because I’ve had to nurse a minor – and very stupid – injury. I said from the beginning of this program that I was going to do everything I could to prevent myself from getting injured during training since I missed six weeks training due to an overuse injury while training for my first half-marathon, then missed four weeks training due to a bruised foot while training for my second half-marathon. 

This time around, I’m monitoring my nutrition more than before, I’m doing daily mobility exercises, doing proper warmups and cooldown stretches before and after every run and workout, foam rolling daily, bedtime yoga and I’m back on schedule getting my monthly massages.  I’m being very mindful about form both in the gym and on the running trail and yet, here we are.

Thankfully it wasn’t serious or too terrible. Last Thursday, I put in 4.75 miles on my favorite running trail in Lenoir City. It was pretty chilly out so I layered up with a pair of compression tights and short-shorts, a long-sleeved tee, a short-sleeved tee and a running jacket my mom got me for Christmas. I think I was even wearing gloves, which I never do. Either way, I started experiencing some pretty bad discomfort in my left leg during the run, so I stretched really well and moved on with my life. I even made it to the gym to hit my upper-body push routine as scheduled.

But during my monthly massage that afternoon, my masseuse Shelby asked if my stretching routine involved any mobility work in my hips. I admitted that there was some, though not much, and she pointed out how my left hip was turning out, causing my entire left leg to supinate all the way down to my ankle. Weirdly, after she drew attention to it, it seemed to get worse and by the end of the day Friday, I was in a great amount of pain. I skipped my Saturday run, thinking I’d just do it on Sunday.

Sunday was worse. So I skipped again. Monday was leg day and it was somehow even worse, so I not only skipped the workout, I vowed to just rest until it got better.

And it has been KILLING ME.

Not the pain, so much – that has gotten better – but the workout skipping. I told Katie I’ve only taken off a single week and I’ve developed a Dad Bod. This is unacceptable.

After doing some research, I’ve learned that some people, including myself apparently, have range-of-motion issues when they wear compression tights. This makes sense to me since I stopped wearing slim-cut jeans because they put a lot of pressure on my knees, which then hurts my hip. I have to think it’s the same thing. Moving forward, I’m wearing shorts or loose-fitting sweats on the trails.

Good news, though, heathens! I’m back in action and feeling up to snuff so I’m back on the routine, getting in my 5-mile run this afternoon. The next update should be revealing that I’ve hit the 10K mark and am officially on my way to the half-marathon phase of the program! RAD!

Anyway, below you’ll find my programming for the second part of this first phase. Rip it off if you want, it’s free.

Oppdrag: Norge Programming, Phase 1B

Monday: Strength Training, Focus Legs
Barbell Lunges: 4 x 5 (going heavy)
Barbell Good Mornings: 3 x 8-10
Barbell Standing Calf Raises: 3 x 15
Hanging Leg Raises: 3 x 10
1-Mile Treadmill Walk (3.5mph, varying incline)
Sauna (Time Permitting)

Tuesday: Training Run

Wednesday: Strength Training, Focus Pull
Barbell Deadlifts: 4 x 5 (going heavy)
Horizontal Cable Rows: 3 x 8-10
Barbell Curls: 3 x 8-10
1-Mile Treadmill Walk (3.5mph, varying incline)
Sauna (Time Permitting)

Thursday: Training Run

Friday: Strength Training, Focus Push
Incline Barbell Bench Press: 4 x 5 (going heavy)
Barbell Overhead Press: 3 x 8-10
Close-Grip Barbell Bench Press: 3 x 8-10
1-Mile Treadmill Walk (3.5mph, varying incline)
Sauna (Time Permitting)

Saturday: Long Run

Sunday: Yoga

A single week off doesn’t hurt too bad with regard to my progress. I’m excited to start putting in those miles again, though. I’m also considering joining a new gym but right now that one is up in the air. For now, here’s the current tracker as I continue my route to Lillehammer.

Road Trip Tracker
Road Trip Mileage	Total Mileage	Percentage Complete
1,284.37	55.3	4.31%
Miles to Lillehammer	Leg Mileage	Percentage Complete
114.332	55.3	48.37%
Date	Type	Distance (Miles)
12/28/2024	Farm Walk	1
12/30/2024	Strength Day Walk	1
12/31/2024	Training Run	4.5
1/1/2025	Strength Day Walk	1
1/2/2025	Training Run	4.75
1/3/2025	Strength Day Walk	1
1/11/2025	Training Run	5

84 days until race day!

Alltid Videre!

-JTF