Sick stairs

It took only 2 flights up the stadium stairs to realize I'm not the same guy who was running these stairs 4 months and 10 lbs. ago.

I was really excited about returning to the early morning workout routine this morning, so much so that I kept waking up early, like 4:15 am, 5, etc...

But, after arriving at MTSU's Floyd Stadium at 7:30am, I soon found it was 'no picnic.' It was a gray 48º and I began with a brisk 400 around the stadium, probably too brisk. I then did a few drills and hit the stairs. It was much harder than I remember. After 5 stadium stair runs my lungs were burning and I could feel my hip flexors and glutes pumping. I couldn't believe how much more difficult it was than when I ran 20 of these in July. After 8 stair runs, I was a quivering sickly mess and all I could do was manage a 200m cool down jog. I was done in 30 min. The good thing is that my injury is fading. It wasn't an issue. I can still feel it slightly but my Monday run did not aggravate it despite my glutes and hams being sore from the workout.

Here was today:

400m - run on grass

8 stadium stair runs

200m - cool down jog

Later today I will do some resistance bands and upper body.

Weight: 148.0

On Wed after work I stuffed myself at dinner and that was 'the breaking point.' After dinner I weighed 153.6. I ate very light yesterday and after workout this morning I am 148.0 - 5.6 lbs lighter than I was just 36 hrs ago. I estimate I have 10 lbs of excess adipose. My diet has started. I realize I will need to do a lot more aerobics and general fitness if I ever hope to run a 400m race again. I don't want to risk injury by doing more than 2 running workouts a week for at least next week, then I may expand to 3. I have some good workout videos my friend gave me that have aerobic and power components, so I may supplement with these: 'P90x' and 'Insanity.'

The good news is that I can run. My injury is healing.

Goals:

- November: Aerobic foundation, power, and flexibility work

- December: Begin long sprints with spikes on the track

- January: First competition - Jan. 7 - TSU Ed Temple Classic (400m?)

Nov. 1 - THE start

Hitting the road for my first run in 3 months felt weird.

Donning my Spira training shoes, long tights, and support garb, I did a brisk mile run. It felt OK. I could still feel the injury, but just slightly. The run felt moderately hard considering my 151 lb weight. I ran some of it on my toes.

So, here's my first training log of the new season:

1 mile run: 6:55

lunges, dynamic stretches, upper body, lower body resistance bands, Bulgarian squats 2 x 15 w/50 lbs, squat jumps

I still have a long way to go. My diet sucks and I keep saying, "I'll start tomorrow." Well, today is tomorrow. I wanted to do more today, but I'll just be conservative. I won't even do a full sprinter warmup yet. If I don't rush it, it should be at least another month before I put the spikes on and hit the track for some real sprinting.

I need to get into the weight room and also into the stadium for some stair runs and striders on grass. Regarding the on campus parking situation, the only time to do that is before 8 am and it's usually freezing at that time. I'll plan to do that on Fri. Maybe by next week I'll be able to start pushing and get some aerobic foundation work. Right now, I'm in a testing phase. I expect some soreness from this first workout.

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.

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 ... 80º on Mon and Tues.

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.

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.

UPDATE:

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.

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.