Read on: danhwilliams.com

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Writing this newsletter helps me.
It’s half an hour each week..
Thinking about my hip.
 
Here's how I'm thinking about my next 5 weeks..

 
Target setting

My long-term target is to stay pain free
To do more of the things I love
With family + friends..

That's doing things I love with a very lively young family! 😃
 
My 1-year target is coming up at the end of summer
That’s been a decade in the making.
More on that later.
 
My 3-month target is Newport Half marathon
With Dad, my brother and sister-in-law
Our hometown half marathon
On 2nd March..

Writing about Amanda's hip 
Helps me think about my own hip and..
Helps me think about meeting those targets.
 
 
Lessons from Amanda
 
My hip pain remains settled 😃
(2x minor recent blips aside)
My plan seems to be working..

Bodyweight:
To run fast I need to drop 2kg of bodyweight.
That will also help keep me painfree.

So, I’ll measure my bodyweight more often
(Blue line target)

And I do know what works for me.
Measuring regularly reminds me to act.

Activity:
I’ll scale up to running 66km (or 40miles) /week
And focus attention on a weekly track session.
(Blue line target)

Scaling up slowly by necessity
+10% per week. No more.


Movement:
I’ve got 3 partial knee replacements this week

So, it’s stool nice and high..
(that’s my recent revelation)
Just like the bike seat! 😃

And add to that..

Sleep + Stress:
Plenty of recovery
Take a rest day each week
Keep it all fairly stress free 😃
 
And keep my fingers crossed that..
I remain pain free right up to the race.
(and beyond!)
 
 
What’s you plan?
 
More and more I see the value in writing..
And reading about hip pain..
And having a plan.
 
We watched the 2021 film ‘King Richard’ (on iPlayer at the mo') the other night.
The true story of tennis stars Venus and Serena Williams.
Their father kept repeating..

“If you fail to plan, you plan to fail”

A reminder that champions always have a plan 😃