December 31st, 2007 at 1:47 pm
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I went to an orthopedic doctor this morning, and had x-rays done. He says the x-rays look good, but it sounds like I have Patellofemoral Chondromalacia. He prescribed PT 3x per week for 3 weeks, and then I will see him again on the 4th week.
Also, he doesn’t really want me to run. 
That’s a tough thing to hear, especially since it is cold and I LOVE running in the cold, but I knew it was a big possibility when I made the appointment. When I speak to the physical therapist, I will ask if one short run per week would be OK. I just don’t want to feel like I am starting from scratch when I resume running.
I am also going to see if I can only meet with the PT 1x per week, and do the exercises on my own the rest of the time. All those co-pays add up, and it’s a bit more than I can really afford right now. (To top it all off, I noticed this morning that I have a cold! Fun!)
Therefore, I need to come up with some short term goals to keep me enthused until I can get back to running:
- I will not let not running bring me down! No moping, no loafing. Except when I see someone else running outside.
- I am going to calculate how many hours of running I was doing per week before December 10th, and aim and do about that much cardio per week.
- I will build up to at least a full hour on the stationary bike, continue with my strength training, and be as diligent as possible with PT.
As soon as I am allowed, I want to get back to running consistently and make a plan to build back up to 20 miles per week with an 8 mile long run. From there I will set new goals, though I know more 5 and 10k’s are in my future and I have been toying with the idea of trying a half marathon.
Happy New Year - Here’s to hoping January flies by!
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December 30th, 2007 at 5:37 pm
(Strength Training)
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Workout:
- Type: Strength Training
- Date: 12/30/2007
- Time: 17:37:00
- Total Time: 00:25:00.00
I wish I had a cool post title generator. What I come up with is pretty lame and repetitive.
Anyway, lifting felt great! My heart rate was nice and elevated. I am slowly but surely able to increase the reps and/or weight for each exercise, and continue to try a new thing here or there.
12 curls
12 things where you swing a dumbbell over your head? (hamstrings)
12 dumbbell overhead raises (shoulders)
10 chest flys
25 inner leg presses, each side
12 side leg lifts, each side
12 glute press, each side
15 hyper extensions in roman chair
20 triceps pulldowns
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December 30th, 2007 at 5:00 pm
(Run)
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Workout:
- Type: Run
- Date: 12/30/2007
- Time: 17:00:00
- Total Time: 00:32:48.00
- Max Heart rate: 151
- Distance: 3 miles
- Average Pace: 10:55.74/mile
- Max Pace: 10:00/mile
This is the farthest I’ve ever run on a treadmill. Boy, would I rather be outside! I was going to run on the snow at the park, but the hubby wanted to go to the gym. Followed with a 3 minute walking cool down and stretching.
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December 29th, 2007 at 5:29 pm
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I’ve never made a new year’s resolution before, though I have always been one to set loose yearly goals (not necessarily coinciding with the January-December cycle.) Therefore, I would instead prefer to reflect upon 2007’s accomplishments.
This year, I ran a mile straight for the first time in my life. Not long after that I ran my first 5K race, followed by my first 4 mile race, and then in the fall my first 10K race! All the while, I got faster and met new distance goals, finding myself running farther than I ever imagined I could.
I ran through both easy and difficult times. It’s funny; when I look at the above chart I can spot the weeks I had art openings, the week my mother got married, the week my grandmother passed away and the week a friend died. I know which dot included my 10K race, and which one is where I started to feel knee pain. I had planned on having the chart end with the points plotted higher, inching above 20 miles per week, but I have encountered my first injury. It appears that the first challenge of 2008 will be to jump this hurdle!
Speaking of the knees, now that I have taken some time off I am not feeling any pain. I am going to workout and/or run tomorrow and see what happens. This should at least supply me with more info for the ortho on Monday.
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December 26th, 2007 at 11:00 am
(Strength Training)
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Workout:
- Type: Strength Training
- Date: 12/26/2007
- Time: 11:00:00
- Total Time: 00:25:00.00
Light strength training workout, avoiding pressure on my knees. They aren’t as sore as they were a couple weeks ago, but they are still aching. I’ve made an appointment with an ortho for Monday, and I am not sure if I will run between now and then. Hopefully it won’t be long until I can run without worry!
Warm-up: 10 min elliptical
Stretch
2 sets of 12 curls
12 overhead dumbbell raises
12 chest flys
12 side leg lifts
15 inner leg presses
12 glute presses
15 triceps pull downs
12 lat pull downs
15 rows
Cool down: 10 minutes walking
Stretch
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December 26th, 2007 at 10:50 am
(Walk)
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Workout:
- Type: Walk
- Date: 12/26/2007
- Time: 10:50:00
- Total Time: 00:10:00.00
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December 26th, 2007 at 10:40 am
(General Cardio)
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Workout:
- Type: General Cardio
- Date: 12/26/2007
- Time: 10:40:00
- Total Time: 00:10:00.00
Warm-up!
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December 25th, 2007 at 4:18 pm
(Run)
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Workout:
- Type: Run
- Date: 12/25/2007
- Time: 16:18:00
- Total Time: 00:44:34.00
- Distance: 4.02 miles
- Average Pace: 11:05.43/mile
- Ascent: 383 ft
- Descent: 351 ft
No workout afterwards, just stretching and ice. Happy Holidays, everyone!
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December 24th, 2007 at 4:45 pm
(Strength Training)
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Workout:
- Type: Strength Training
- Date: 12/24/2007
- Time: 16:45:00
- Total Time: 00:20:00.00
Focus on strengthening muscles that support the knees, and some ab work.
Single leg squats:
12 with resting leg in front, 8 with resting leg to the side, 6 with resting leg in the back (these were difficult; my calves felt tight by the time I got to the 8 with leg to the side. Will they ever get easier!?!)
10 knee squeezes (with sweatshirt between knees)
12 leg extensions with feet pointed out
6 quad sets
12 clam-shells
12 inner leg lifts
12 lying straight leg lifts
12 lying hip lifts
70 bicycles
15 kneeling rear kicks
8 sissy squats
All followed by more stretching and icing. I only feel minimal soreness in the knees when I am in a mid-squat position. My fingers are crossed that I am doing the right things and will be able to resume my training soon!
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December 24th, 2007 at 1:51 pm
(Run)
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Workout:
- Type: Run
- Date: 12/24/2007
- Time: 13:51:00
- Total Time: 00:32:00.00
- Distance: 3 miles
- Average Pace: 10:40.57/mile
I thought I might try for 5 or 6 miles today, but my phone ran out of battery about 1.5mi into the run. (It records my run for me, and I am also not to keen on being out alone without a way to call for help.) So, I decided to save it for another day. I kept running until I’d been out there for 32 minutes, and then found that my avg page for the recorded segment was 10′33, and estimated the total run at 3 miles.
Afterwards, I stretched and iced. I might follow with some strength training and more ice, but we’ll see.
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