THU RSJH run/walk 2 mi

It was raining and it felt really good. I pushed a little on the straight runs.

TUE RSJH run/walk 2mi

Pretty good run, stretched knees afterward.

SUN RSJH 2mi

I did it. I had to. I made a deal with a client that if he walked I would do my run/walk. He did his part, now I have done mine. It was very warm, but a nice breeze ended the run. I felt good for the first half, but the difficulty in the run increased exponentially from there. The last run really hurt. But I did it! The right knee is not being happy. I stretched the knees and the sciatic nerve areas really good when I got home. Notice a huge improvement in mood.

SAT Buhl Sagebrush fun run/walk 5K

Steve and Megan met Zach and me in Buhl and 7:45 am. Steve and Zach ran the 5k (Steve placed first in his age group) and Megan and I walked. She can walk really fast too. We didn't really get going until about a mile into the race, then it was all about me keeping up with her. She should get into competitive walking! I'll bet she'd win a lot. It would have been easier if I had just run the race. I made it though, and except for a little knee pain, I was left with the wonderful lactic acid burn!

TUE Burley city streets Walk 2Mi

I walked today, and it felt really good. I took tylenol first and wore both braces. I walked briskly and felt good the whole time. Minimal pain. I believe I will start the running program again next week, of course not increasing so much so soon as the program suggests. I will know more when I walk the sagebrush days fun run/walk with the kids.

TUE Burley City Streets, Walk, 2 mi?

I walked, very slowly and deliberately today. It was painful. I tried to take it easy, but I didn't have a knee brace. It hurt when I got back to work, and took some tylenol for it.

Runner's knee

Does walking around Walmart for an hour with a shopping cart for support count?

I started out strong with the Runner's world beginning run program. It seemed to me that it really increased too fast, but didn't listen to my own self's advice to do what I felt more comfortable with. Megan was on the same program too, and she is suffering with shin splints right now. I am suffering with knee pain. I cut out the Saturday and Monday runs and am still in pain. I went for a walk today and felt at each step my knee could go out. It hurts like hell to walk down stairs, and seems to get inflamed walking up stairs.

Today I realized I am still doing something wrong, so I looked for advice from Runner's World Apparently it is patellofemoral pain syndrome or Runner's Knee. It is an over-use injury that affects lots of runners.

To prevent PFPS, run on softer surfaces, keep mileage increases less than 10 percent per week, and gradually increase hill work in your program. Visit a specialty running shop to make sure you're wearing the proper shoes for your foot type and gait. Also, strengthening your quadriceps will improve patellar tracking, and stretching your hamstrings and calves will prevent overpronation. (Try the exercises below from Pribut.)
At the first sign of pain, cut back your mileage. The sooner you lessen the knee's workload, the faster healing begins, says Pribut. Avoid knee-bending activities, canted surfaces, and downward stairs and slopes until the pain subsides. As you rebuild mileage, use a smaller stride on hills. Consider orthotics if new shoes don't fix the problem. "If your feet have good form, your knees will follow," says Pribut. See a doctor if the pain persists, to rule out another condition.

on another page they list "strength training, wearing a knee brace, taping your arches or wearing an orthotic, and replacing worn shoes or wearing motion-control shoes can help" to prevent and help the problem. The shoes should be ok. They hadn't been worn that much, and I really don't want to break out the new pair until I have lost weight and have a good strong stride. I will definitely use the knee brace, cut back on distance for a while, and strengthen my quads.

I intend to still walk, hopefully, and when the pain subsides, add the running back into the program. I'll probably stick with the 1 minute run to 2 minute walk for a few more weeks, then slowly add more running time in. Not go from 1 min run to 2 min walk to 4 min run to 1 min walk in the span of two weeks. That's what I should have done to begin with.

FRI Run/walk RSJH 2 mi

I just went for my last run this week. I was feeling pretty good, didn't hit the wall until halfway through the last 3 min run. Knees and ankle hurting of course, but still, I was feeling good about it. Until I got to the car. One of my interval bands was in the seat of the car. I was a full interval short of the full workout. I still went at least 2 miles, but I was 3 minutes short of the full run. I still feel ok about it. I am resting this weekend, I won't run tomorrow. I need to let things have a chance to heal a bit. I don't believe it is permanent damage or anything as it tends to get better not worse, even through the runs. Just old joints trying to catch up. It was about 60o to 65^o during the run this morning. It felt hot.

THU walk FM and back 2+mi

Walked to store and back. Knees very sore, so are ankles. My left knee is popping a bit. I don't remember at what point I started having knee problems the first time I started to get into shape - you know, the time that worked - but I will keep track of it. I will probably not start the 4 min run/1 min walk yet. I want to make sure I stay healthy.

WED Run/Walk RSJH track 2+ mi

It was very hard, but I did it. 67^o at the track. 3 min run, 1 (or more) min walk X 7 intervals + 2 min run at end and cool down lap. I tried the brace, it didn't work. By the end of the workout I couldn't feel my left foot. Strange. Right now it feels great. I don't get it! It just has to be the shoe/

TUE Walk Burley city streets

30 min walk during lunch break in Burley

MON RCP 2+ mi run/walk

Today I kept with the program. 70^o warm, walked 1 min, ran 2 min X 10 intervals. Good cool down walk. My left shoe is slipping in the heal. I re-laced it to match the right shoe, but to be safe, I will wear my ankle brace (the one I got when I sprained my right ankle) on Wednesday's run. I have been home for a few minutes and it feels ok now. Still sweating. Left knee is weak. On Wed I am supposed to run 3, walk 1 X 7 intervals and end with a 2 min run. We'll see how it goes. If it is bad, I will stick with the 2 min run 1 min walk until I feel stronger.

SAT Run/Walk Merridian park trail, 2+ mi

Megan and I ran a trail we just found today. It rained on us. My knees were really weak and sore, and it affected my stride. It wasn't as easy today, but I did it. Run 1 min, walk 2 min

FRI Run/Walk Merridian HS Track 2+mi

1min run to 2min walk for 10 intervals at a highschool track with Megan. Seemed pretty easy today! I have a feeling I will be ready for next weeks increase. (P.S. the schedule I wrote in a previous post is wrong. 2 to 1 is just the first day. It increases from there).

THU walk CSI 2+ mi

I hate the CSI fitness trail. I went there for my walk because it makes a good loop from my house. Of course, they were watering several sections of the trail. So, I ended up running a bit of it, and I am so glad I didn't hurt myself in the process. These walks are supposed to be easy, and definitely no running. But it's over, and its done. No more csi.

WED Run/Walk RCP 2+ mi

The track was being used by a bunch of large men, so I headed to RCP to run. It was much easier than the Monday run, but that might be because I lost count of intervals on Monday. Today, I used rubber bands - I transferred a band from one hand to the other after every interval. I felt really good after this workout, but I look forward to next week when they become a little more intense. I also ran out one more interval than in so that I would have a good cool down walk before hitting the car.

TUE Walk Burley streets, about 1.5 to 2 mi

It was warm, I was wearing my flip flops, and I did it. Almost blistered the bottom of my right foot, left foot objected, but I'm glad I did it. Day 2 completed successfully.

MON Run/Walk RSJH 2 mi

I am going to try to get things going again, and I am going to take it slowly and easily. I am following a runnersworld plan in which I walk 2 min run 1 min X 10 on Mon Wed Fri and Sat, walk 30 min Tue and Thu and rest Sunday. Depending on my schedule, I might have to change this a bit, we'll see.

The second week changes to Run 2 min, walk to min, the rest stays the same.

The third week changes to run 5 min, walk 1 min on Mon and Wed, run 6 min, walk 1 min Fri and Sat, keeping 30 min walks on Tue and Thu.

Week 4: Mon. Run 8 Min, Walk 1 min Repeat 3X, then Run 3 min. Tue: Walk
Walk easy 30 min Wed. Run 9 min Walk 1 min Repeat 3X, Thu. Walk easy 30 min Fri. Run 10 min, Walk 1 min, Repeat 2X Run 8 min Sat. Run 11 min, Walk 1 min, Repeat 2X
Run 6 min Sun Rest

So that's where I will start. Today I walk/ran about 2 miles (or more - I didn't count very well). It was about 70 degrees and I wore shorts and an old pair of running shoes. I felt strong at first, but half way throuogh I really began to feel the strain. I still felt really good, though. I know it doesn't happen that quick, but I did feel stronger and better at the end of the workout. The ankle feels great. I might be able to make this happen! Fingers crossed.

SUN Walk RCP 3 mi

Walked with Zach, took pictures that turned out bad. I wore the old yucky brown shoes, but everything went well. I do believe the ankle might actually be ok. I hope.

Sprained ankle

There is a really good reason for why I haven't been walking. I sprained the ankle on the 4th at the CSI fireworks display. I was walking and trying to call Zach and stepped on/off a lip at the side of the road. These pictures were taken today, and since then I have noticed more bruising. I think you aren't supposed to continue to ice after 72 hours, but I think I'm going to continue. It is still really warm and really sore. I really hope it is only sprained. It would suck to have to go all the way to pocatello just to get a cast.

WALK RCP 3mi

I walked again today. It was hot and humid down in the parkway. The official temperature was 80^o but it felt hotter. There was this old man down there riding his bike all over the place wearing a speedo. Men just don't know how bad they look, I guess.

I am one week into the detox, and it is starting to work. I am craving less sweets during the day. I still have major cravings for spice cake when I go to the store, but I am refusing to buy! My weigh in this morning was 173. I have a really long way to go. 50 pounds to be exact. Well, maybe not exact.

WALK RCP 3 mi

It was sunny and hot, 83^o. I told two people that they needed to have their dogs on leashes only to get brushed off like they didn't care what the law was. Frustrating! But I did manage to do a little running - down hill in the shade! But that is how it starts!

SUN RCP 3 mi walk

Wen out tonight to walk the RCP. It was a humid 81^o. I picked up the pace a little. Good walk.

SAT RCP 3mi walk

It was hot today when I went, about 85^o and very sunny. I put a spring in my step until the last 1/4 when I began to overheat. I got it done, though. I started the sugar detox on Wednesday. Tough days for me. It will only take a couple of weeks, though, and I can handle that!

WED RCP 3 mi walk (to CSI & back 1 mi)

Early today, I walked to CSI to check out the ruckus. Turns out, they have just installed a public address system on the CSI tower, and they were trying it out. So, I was right about the sound I was hearing. This evening I walked the RCP. Nice, 74^o pleasant walk. Lots of bugs and people tonight.

SUN RCP 7.1 Bike

Zach wanted to go on the 7 mile loop tonight, so we did. There was a wicked windstorm last night and we found the path blocked by a Russian olive tree. We hauled the bikes over the tree and continued on the trip.

I found out when I was trying to go up the first hill that my gears are whacked, so when I get some money, I will have to get them fixed. I stopped several times on the hills because of the gear and a couple of times on the last hill because I was tired, but I didn't walk the bike out at all.

It was a warm night, 80^o, and it was nice to feel the breeze on the skin. All in all it felt pretty good.

WED NW Bike Route 6.3 mi Biked

I haven't walked/biked since Saturday because I didn't want to over-do it right off the bat. It didn't have anything to do with sleeping in and being lazy. Well, maybe a little.

I went on the bike ride tonight. It was about 75^o and my butt didn't hurt so bad this time. I'm thinking I'm just about ready for the 7.1 mi loop!

SAT NW Bike Route 6.3 Mi Biked

I dusted off the old bike today and took it on and easy bike path ride. My butt was hurting so bad by the time I got home I considered crying at one time. You'd think all that fat would cushion better!

FRI RCP 3.5 mile walk

I walked the RCP again, today with Megan. It was close to 80^o and felt rather hot - which was nice after having so much cold. No problems with sciatica pain. Great walk.

THU RCP walked 3 mi

It was just about perfect today. 66^o, the first day this year that actually felt like summer, even this morning when I took out the trash. At the end of the walk, I started to feel some pain from my sciatica, but I made it back and I feel pretty good now. There were a lot of people out today, and even one dog who wasn't on a hard leash, but well behaved.


A great start.