Wednesday Weigh In / Rehab Run

     We got two inches or so of snow this morning and when I let Jedi out to go potty that was the last thing on his mind.  He seems to love playing in the snow so I went out to join him.  Now two inches of snow doesn't sound like a lot, but when you are a chihuahua dachshund mix and your legs are only like two inches long, that is a hell of a lot of snow.  Anyway I snapped this pic of him and had to share it because he looked so stinking cute.

     I was excited to get to my PT appointment because I really wanted to get some new things to work on because the static stretches I have been doing three times a day, every day was getting a little old.  Well I still have to continue the stretches, but got some new stuff to work on including yoga.  Yep that's right I said yoga.  I will give this yoga the old college try, especially because if I do I can skip two of my stretching sessions.  Today she also gave me a variation of a single leg squat to build strength and promote good running form.  Basically I do a single leg squat on an elevated platform and swing the opposite leg in a running motion.  It was quite difficult at first, but I was getting the hang of it by the end.

     Since this week we concentrated mostly on my running form to try and correct my issues that have been adding to my IT Band related pain, Alisha had me on the treadmill for most of the session.  While working on my cadence, she noticed that my left leg form seemed to be really good, but the right leg, the problem leg, isn't extending enough in the push off and isn't bending enough when I bring it back forward.  This is causing my leg to kind of swing out to the side to help clear the ground.  She had me get off the treadmill and do a few static movements that will aid in the muscle memory for proper form.  My form improved quite a bit after just a few minutes of drills.  Alisha then had me hop back on the treadmill and try it again.  It is amazing how much better you feel when you are running with proper form.  

     We finished with all the running drills, I cooled down and we talked about a few thing and scheduled my next appointment.  When we were all done with this session I hoped on the treadmill and banged out another 2.5 mile run, since I hadn't run since Sunday.  I concentrated on my form trying to keep my right leg in the proper position.  Now this may be due to being on the treadmill versus the road and after my therapy treatment, but I managed to only get a small amount of light tightness and pain for a short time around two and a quarter miles in.  I don't want to get my hopes up to much yet, but I came away from today's visit and run feeling very optimistic.  I would say I am right on track for starting my training for the Owens Corning Half Marathon at the Glass City Marathon in April!  

     Since it is Wednesday I need to post my current weigh in to hold myself accountable.  Sorry I skipped last weeks post, I just ran out of time.

1/21/15 official weigh in

176.5 lbs

Change: +1 lbs

Total loss from heaviest:  141.5 lbs

Current BMI:  27.6 (overweight)

Change: +.1

Rehab run

     Up until Sunday, I have only tried a one mile run that didn't really go so well.  I made it to a mile, but just barely as my knee pain had started to return.  I attempted the run right after my first physical therapy visit and at that visit I asked her if it was ok to run.  She said yes, but I could tell she really didn't want me to.  After that run I could see why.  My knee pain had come back, it wasn't to severe, but enough that I decided I wouldn't run again till Alisha gave me the go ahead.  My second PT visit went quit well and it was obvious that Alisha thought I had made some good progress.  She instructed me to give a two mile run a try and report back to her how I felt.

     Do to the frigged sub zero temperatures I waited until Sunday when things got a little warmer out.  Its funny to say that 28 degrees was warm, but compared to what it had been, it felt like a heat wave.  I headed down the bike path for an easy out and back route.  Other than some jackass that plowed a pile of snow right on the path that I had to walk through, the path was pretty well clear of snow.  I kept the pace around a 10:30 for the first quarter mile till I was warmed up, then slowly increased my pace to right around 10:00 per mile avg.  I obviously have been obsessing over this injury, so my senses were hyper sensitive on this run thinking every little thing is the onset of pain.  The thoughts quickly died down and I was able to make it to the turnaround pain free.

     Once I was headed back, I got about a quarter mile in and I started to feel a little something.  If you asked me on a scale of 1 to 10 on pain it was a one, more of an aching feeling than pain.  I slowed my pace slightly and the aching went away.  This feeling would come and go as I finished the remainder of the run, the pain never getting above a two.  I walked a few hundred yards to cool down then headed in to do my Therapist prescribed stretching routine.

     In previous running attempts the pain would get stronger a lot faster and my knee would ache badly for the remainder of the day.  This time no extended aching after the fact and I was feeling pretty confident I am on the right track.  I emailed my therapist with my notes and she sounded happy and encouraged at my results.  She gave me a go ahead to attempt another 2 mile run.  Now it may be awhile before I go out again anyway, we just got more snow and the temps are going to plummet again.  I really hate this time of year.

Wednesday Weigh In / PT Visit

     Well Happy New Year to you as I type this at 1:32am January 1st 2015.  As you all know I have been in a bit of a funk lately with my binge on cookies and buckeyes, my IT Band issues and my weight gain last week.  Today, well actually yesterday, I finally felt like I was on my way back up from the depressed lows I have been feeling.  I managed to have a solid week of eating my usual stuff without any major slip ups.  I also tried an apple for the first time in years.  It was only about a quarter or a little more, but that is more than I have ever eaten before so I call that a success.  The scale snapped itself back to where I was hoping it would be.  I really think the gain last week was more of a fluke than a true weight gain, but the scale is all I have to go on right now.  

12/31/14 official weigh in

175 lbs

Change: -4 lbs

Total loss from heaviest:  142lbs

Current BMI:  27.4 (overweight)

Change: -.6

     As my regular readers know I have been battling a horrible case of IT Band syndrome.  I have been doing a lot internet research and trying to solve the problem myself with no luck.  After talking to Hilary, my Ragnar teammate, she suggested I visit a sports physical therapist for some professional help.  I did some research and found a place in Toledo, Ohio that has impeccable credentials and she is geared to athletes of all skill levels.  I had an appointment next week, but I was really getting impatient waiting so Monday I asked if she had an opening on Wednesday and she did.

     With my first visit Alisha made me very comfortable and asked me what seemed to be all the right questions that helped her narrow down what might be causing my issue.  After a physical exam of stretching, twisting, pushing and pulling she had me running on a treadmill while video taping me for a gait analysis.  She gave me her initial diagnosis and a few stretching and foam rolling things for me to do till my second appointment next week.  At my next visit, we will review my gait analysis in detail and go over my treatment plan and time frame for it.

     I know it has only been one visit and I have to be realistic about this, because this injury takes time to fix, but I feel so much better about my situation.  I need to be diligent and do all my "homework" that she gives me, add in some prayers and time and I think I'll be back to running long distances in no time.

     To add to what I wrote last night, I got up this morning to a very cold and windy new year.  The temp read 30 degrees, but with the heavy winds the wind chill made it closer to 15 degrees.  Alisha has allowed me to continue running but I am restricted to no more than 1 to 2 miles as long as I don't have pain.  After seeing everyone getting out and running today on Facebook I felt compelled to get all bundled up and head out, even if it was only for one mile.