Run/Walk

Walked for 12 minutes on the treadmill, then ran for four minutes, did alternating run walking for a total of 30 minutes over which I traveled 2 miles, running a mile of it at a 12:00 minute a mile pace when running. Then I stretched. No pain. Very promising.

Later I swam with Zoey,

Therapy

Had PT this morning with a new therapist. She showed me some new stretches and said I could try running a mile. No pain or any discomfort today.

Stretch/Bike

Heat pad, stretch, and then bike for 15 minutes, then stretched. Pain free day.

Stretch/Bike

Am getting good results with my moist heat pad, stretching and then riding the bike. Rode for 20 minutes, then stretched some more.

Bike/Stretch/Run/Stretch

Applied heat pad to leg, then stretched, then rode bike for 15 minutes, then stretrched, then walked and then did a 1/3 mile run with no pain or discomfort, walked home, rode bike for 10 minutes, then stretched. Leg ffels normal.

Also, I ran in my brand new running shoes, which felt like platform shoes, which I guess shows how much mine have been crushed and broken down.

Also, also, I ran with an IT band strap I bought at the running store yesterday for $15.

Getting better at getting in and out of the pedals, but am no where near road ready.

I definately feel more strength when clipped in, and I can also see how spinning can be a good workout. I am going to try to really work on the biking in the weeks ahead,

My cold is as usual lingering with lots of phlegm in my cough, but no real tiredness, no fever.

Merry Christmas!

Bike/Stretchech/Bike/Stretch/Swim/Stretch

Rode the bike for twenty minutes, stretched for awhile, rode for ten minutes, then took hot tub, stretched, swam 15 minutes, then back to hot tub for last stretch.

Leg is better, but can still feel some discomfort on walking. No limp.

Bike/Swim

Had my first physical therapy this morning. It started with a hot towell on my knee, then some ultrasound therapy, and then some stretches. The therapist says at my size I should go through several pairs of running shoes a year. She said whenever you start to feel pain running, it may be time to change shoes. She says I should be pretty easy to fix.

Tonight I rode the bike for 25 minutes, swam a mile and then did the jacuzzi. She said the jacuzzi will be great for me. I need the heat to loose up the muscles. I should follow the hot tub with stretching.

Diagnosis

Saw the doctor yesterday. The diagnosis: IT band and popliteal tendon are rubbing together causing pain and inflammation.

The treatment: Six weeks of physical therapy for stretching the IT band, strengthening the hamstrings and quadriceps and looking at the bio-mechanics of my running. I was also given the anti-inflammatory Naproxen to take twice a day.

The x-rays of my knees show my bones are in good shape and there is plenty of spacing between the knees, so no cartilage or ligament problems.

They figured out the problem by moving my legs around and then doing an ultrasound on my knee while they manipulated. When I felt pain, they could see the muscles rubbing against each other.

They told me I was free to exercise as tolerated.

Next appointment is in February. Hopefully I will be running before then.

Bike/Lift

30 minutes on bike and some upper body lifting.

1 Mile Swim

Swam with Zoey, than swam later by myself.

Bike/Lift

Rode an easy 30 minutes on the bike at the gym with little resistance, then did upper body weights, then another 15 on bike.

My leg is still bothering me. I have an appointment with a sports medicine doctor on Monday. I am guessing I have some sort of ligament, cartilage issue, but we'll see.

One Mile Swim

Swam a mile tonight.

Was a spectator at the Blue Back Square Run this morning as Lauren did the half mile and Chevaughn ran the 5K in 35:05 -- a record for her.


Tonight I did upper body and rode the bike at the gymn. I have been reading about IT Band and they say don't do squats, which I was doing.

My plan is no running for a couple weeks, try some of the stretches I have read about, including an evidently painful one using a foam roller.

If i have no luck, I may try to get some physical therapy.

Lift

Did a twenty minute lift session of increased intensity from previous workouts. I did supersets:

bench/leg press
lat pull down/squat with curl
leg extension/chest fly
leg curl/upright row
tricept extension

20 Minute Run/Walk/ 1000 Yard Swim

Did a 20 minute run walk with lauren, walking two minutes, running two, started feeling pain in my leg after about ten minutes. each time I run, the pain is in a different place. I don't know what this is? One day I think it is a hamstring, then the IB band, then tendonitis.

I think I need to just shut it doen for awhile.

Took my bike in to the shop to get a new back wheel and also am having them put on the clipin pedals.

Swam 1000 yards later on.

1 Mile swim

Swam a mile, doing 500 yards with the pull buoy, then two 250 yard sprints, then 800 yards with the pull buoy.

1500 Yard swim

Swam 1500 yards. I have signed up to do a triathlon mileage challenge with my triathlon club. This month all members swim mileage is totaled, next month it is biking, and then running. Clubs from all over America are participating. It is sponsored by USAT triathlon. I think I can help more with the swimming that the others.

I am thinking seriously about not running at all the rest of the month to let my leg heal. I went to the running store today and ordered a new pair of running shoes, I've run all my miles this year on last years shoes. Bad move.