What I’m Doing.

In April 2010 I was in a bicycling accident and injured my left knee. Without realizing it I continued to bike and run and after a month or so found myself in a lot of pain. My doctor prescribed rest, ice, and anti-inflammatories for six weeks. Life got away from me and after a few months of it not getting any better I visited a orthopedic surgeon. In October 2010 I had a lateral release on my left knee to realign my knee cap and repair torn cartilage. After 4 months of physical therapy I wasn’t healing the way my doctor thought I should and in March of 2011 I had a second surgery to remove built up scar tissue and smooth down more shredded cartilage.

After 6 months of strengthening my knee with biking and the elliptical I decided I wanted to try running again. I started out with a sporadic “run as long as I can” approach which wasn’t working. One day I could run a mile, the next day I could barely run for three minutes, etc. I’ve decided to use Prevention Magazine’s Turn Your Walk Into a Run program that I used when I first started running to start over from the beginning and give my knee and my body the chance to start slow and work up to where I want to be. Since I’m already in fairly good shape I might skip ahead sometimes, but I want to be able to track my progress here. Since I started this plan on a Tuesday everything is going to be off by at least one day. Edit: Starting this plan the week of Thanksgiving was a disaster. As of 11/28/2011 I am starting over from scratch.

11/22/2011 – According to the plan you are supposed to run 1 minute/walk 3 minutes for 60 minutes, but for some reason when I got to the gym I thought it was run 1 minute/walk 1 minute and I was only able to go for 30 minutes.

11/23/2011 – Today I was supposed to do Low Impact Cardio ; Run Strong Moves, but I don’t really know what that means so instead I did 30 minutes of incline walking for my “Low Impact Cardio.”

11/24/2011 – Thanksgiving!

11/25/2011 – Run 1 minute/walk 3 minutes for 30 minutes

11/26/2011 – Total body weights, 40 minutes incline walking

11/27/2011 – Rest

11/28/2011 – Walk-To-Run Restart – Run 1 minute/walk 3 minutes for 60 minutes

11/29/2011 – Incline walking 20 minutes, tricep kickbacks – 3 sets of 12 at 8 lbs, overhead tricep extensions – 3 sets of 12 at 8 lbs, external shoulder rotations – 3 sets of 12 at 5 lbs, 100 crunches on exercise ball, 10 ball squats

11/30/2011 – Run 1 minute/walk 3 minutes for 60 minutes


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