Saturday, October 22, 2011

Almost there

For the first time in months I can do situps, hanging ab raises, even hold an 'L position' without pain. I'll give it another week to rest and will be on schedule to start running in November. Rest has been the best therapy.

My weight still sucks, hanging around 150.

I look back and see all the posts where I say "time to end the vacation"... "return to fitness"... etc... The fact is that I haven't yet adopted a consistent training and diet regimen.

I'm determined to get my butt going in Nov. I'm in terrible shape but there is still plenty of time before the season gets going.

Tuesday, October 18, 2011

Hill hikes

Hiking some steep mountain trails in the Smokies is a good way of firing the glutes. I did two consecutive days of vigorous uphill hikes. Slightly sore afterward.

Still on target to begin running once or twice a week in Nov. The injury responds best to rest, so I'm going to take 10 days and rest since I'm busy preparing for a concert and need to focus on that.

Absolutely gorgeous weather in the Smoky Mtns this past several days ... 80ยบ on Mon and Tues.

Thursday, October 13, 2011

Test run

Baby steps.

After an abbreviated dynamic stretching regime and some strength exercises, I did a test run.

Here it is:

Dynamic stretches

2 x 15 - double leg squat jumps

2 x 25 - Bulgarian squats - no weight

2 x 400m - jog, sprint jog

It felt ok. No significant pain, but I could still feel "it". I applied the pressure point in between 400s and it helped. Looking forward to trying the inguinal compression wrap.

Feel like I'm on target to start running in Nov. Ready to run some stairs. Hoping to get into an early morning workout regime on the track again. I am terribly out of shape and over weight, but the injury is definitely better, almost gone. The next 2 weeks will be busy with a wilderness vacation - boating and hiking, and preparation for a concert in IL.
I definitely won't be ready for any Dec. meets but maybe by Jan., an indoor 400m may be possible. I am essentially 2 months behind in training and will need to do a lot to establish an aerobic foundation if I ever hope to run a 400m.

I think this injury issue will subside with fitness and weight loss - consistent and careful training.

Weight is 149.6.

Monday, October 10, 2011

Time to end the vacation

Taking a new tactic, as coach Page recommends, just address my general fitness, do not stress the abs in any way. Obviously the therapy has reached some diminishing returns and the longer I go without therapy, the better and more healed I feel.

This past weekend with Iska was a weekend of sedentary luxury with a big, rich, carb-infused Sunday breakfast out that included apple crepes, muffins and potatoes. I weigh 152 lbs but the good thing is that I feel almost healed. I can do double leg squat jumps with zero pain.

Sometimes I think this thing is just a nerve issue. Experimenting with some pressure points and massage, when I deeply rub the inguinal canal area, it almost always allieviates the pain. I still think this is athletic pubalgia, I get a general feeling of soreness and 'tugging' on my pubic bone and lower pelvis when doing exercises, although it seems to be mostly in the left inguinal area.

I desperately need some diet control and some cardio tonight. Stair stepper machine, at least 25 min tonight, some weights, and a light dinner. I have a vacation trip this weekend at the lake, and a concert in 2 weeks, so gym time is limited. I hope to walk or run stadium stairs next week and then start some grass running in Nov.

More experimenting with pressure points has yielded results. For example, when pressing on the left inguinal area and engaging the abs in a leg lift, the pain disappears.

This makes sense with what I've read on a page from the UVA Dept. of Orthopaedic Surgery, Their definition of Sports hernia includes a nerve issue:
Athletic hernia: weakness in the transverse fascia (posterior wall of inguinal canal) which may allow localized bulging that compresses the genitofemoral and/or ilioinguinal nerve causing a chronic activity related pain in the groin and it’s surrounding structures
They also mention: "shearing forces across pubic symphysis" ... which explains the 'tugging' I feel on the bottom of my pelvis, and "Slow onset of dull and aching pain ...deep pain."

Yep, that's it. Interesting to read what UVA says:
"No imaging will show/diagnose an athletic hernia ... but good for ruling out other diagnoses"
I just found out that I'm going to have to shell out of my pocket over $400 for that freakin' MRI that showed NOTHING. ($350 deductible)

Knowing that compression on the area significantly reduces pain, relief that continues even after I stop the compression, I wonder if I should consider an inguinal support belt when I return to running? Worth a try.

I feel more positive and some progress after last night's cardio work. Should be running soon.

Friday, October 7, 2011

Not much progress

Feel like I'm not progressing. Feel some ab pain after therapy so I need to take a step back and do more isometric stuff, holds and work with no weight. I sometimes wonder if I'll ever be able to train like I once did. I've slacked off on my cardio. I feel like I'm getting soft. Just skipping in place with the Core-x bands for a minute is pretty sweaty work for me. I've been working with the Swiss Ball and doing slow single leg presses with no weight.

Sometimes I wonder if doing nothing at all would help me more.

I still expect to be running in a month or so. I may start with sprint jogs on grass and stairs.