Return to running - 12.28.2014

5 minute warm-up of walking and light running

3 miles in 21:10
1st mile in 7:30
2nd mile in 7:10
3rd mile in 6:30

5 minute cooldown and stretching.  Hip exercises at the gym.

Return to running - 12.27.2014

3 minute warm-up with no stretching

3 miles in 20:40
1st mile in 7:14
2nd mile in 6:51
3rd mile in 6:35

5 minute cooldown and stretching.  Hip exercises at the gym.

Return to running - 12.25.2014

No warmup

4.26 miles in 30 minutes

1st mile in 7:28
2nd mile in 7:12
3rd mile in 6:57
4th mile in 6:43
.26 mile in 1:40


5 minute cooldown and stretching.

Return to running - 12.23.2014

4 minute warm-up light jog but with some stretching

3.5 miles in 24:29

1st mile in 7:17
2nd mile in 7:04
3rd mile in 6:52
.5  in 3:16


5 minute cooldown and stretching.

Return to running - 12.21.2014

3 minute warm-up walk/light jog but with some stretching

4.5 miles in 31:58

1st mile in 7:30
2nd mile in 7:01
3rd mile in 7:06
4th mile in 7:03
.5  in 3:18


5 minute cooldown and stretching.  Hip exercises later in the evening.

Return to running - 12.20.2014

3 minute warm-up walk/light jog but with some stretching

4.5 miles in 32:11

1st mile in 7:28
2nd mile in 7:16
3rd mile in 7:06
4th mile in 6:56
.5  in 3:25


5 minute cooldown and stretching.  Also knee exercises afterwards and I have no knee pain.  Ache in right knee is slowly going away.

Return to running - 12.17.2014

4 minute warm-up walk/light jog but with some stretching

4.0 miles in 29:04

1st mile in 7:29
2nd mile in 7:23
3rd mile in 7:15
4th mile in 6:57


5 minute cooldown and stretching.  Also knee exercises afterwards and I have no knee pain, but some achy pain in my right knee.

Return to running - 12.15.2014

4 minute warm-up walk/light jog but with some stretching

3.0 miles in 20:38  (fastest 3 mile run since the initial knee injury)

1st mile in 7:13
2nd mile in 7:09
3rd mile in 6:42


5 minute cooldown and stretching.  Also knee exercises afterwards and I have no knee pain, but some achy pain in my right knee.

Return to running - 12.13.2014

Posting this the same day as the run

3 minute warm-up walk but with no stretching

8.12 miles in 60 minutes (longest run since the initial knee injury)

First 4 miles in 30 minutes (even 7:30s)
5th mile in 7:26
6th mile in 7:18
7th mile in 7:14
8th mile in 7:08
.12 in 54 seconds

5 minute cooldown and stretching.  Also knee/hip exercises afterwards and I have no knee pain, but some achy pain in my left knee.

Return to running - 12.11.2014

3 minute warm-up walk/light running on treadmill & light stretching

3.0 miles in 21:04

**First two miles are not accurate**1st mile in 7:13

2nd mile in 7:09
3rd mile in 21:04

Five minute cool-down & stretching

Hip bridge exercises and "Jane Fonda"s

**I am now feeling at times my right knee (the not injured knee) is achy.  I think this is due to sitting with my right leg bent under my left while sitting.***

Return to running - 12.09.2014

3 minute warm-up walk/light running on treadmill & light stretching

2.3 miles in 16:26

1st mile in 7:22

2nd mile in 7:01
.3 in 2:03

Five minute cool-down & stretching

Hip tension band exercises later in the evening.

Return to running - 12.08.2014

4 minute warm-up walk/light running on treadmill & light stretching

2 miles in 14:09

1st mile in 7:13

2nd mile in 6:56

Five minute cool-down & stretching

I also completed some knee exercises and no tenderness in the knee.  I did feel some twinges in my knee in the 2nd mile and attribute that to going faster than normal.

Return to running - 12.06.2014

4 minute warm-up walk/light running on treadmill & light stretching

3.1 miles in 22:08

1st mile in 7:25

2nd mile in 7:09

3rd mile in 6:53

.1 mile in :41

Five minute cool-down & stretching

I also completed some knee exercises and no tenderness in the knee.

Return to running - 12.04.2014

4 minute warm-up walk on treadmill & light stretching

6.2 miles in 45:02

1st mile in 7:30

2nd mile in 7:25

3rd mile in 7:19

4th mile in 7:14
5th mile in 7:08

6th mile in 7:04
.2 mile in 1:22

Five minute cool-down & stretching

*I took off a week due to Thanksgiving and this was first run since I took a break.  My knee was a bit tender, but my whole body has more soreness than the tenderness in knew.

Return to running - 11.25.2014

4 minute warm-up walk on treadmill & light stretching

5 miles in 39:56

1st mile in 7:45

2nd mile in 7:27

3rd mile in 7:17

4th mile in 7:06
5th mile in 6:56

Last half-mile in 3:25

Five minute cool-down & stretching

Return to running - 11.23.2014

4 minute warm-up walk on treadmill with some incline & light stretching

3 miles in 22:17
I did some knee exercises right after the run and I felt no tenderness in my knee.

1st mile in 8:01

2nd mile in 15:25

Final mile in 6:52

Five minute cool-down & stretching

Return to running - 11.22.2014

*I am posting on the actual day of, versus the day after, the workout.

4 minute warm-up walk/light jog on treadmill with no incline & light stretching

3 miles in 21:39

1st mile in 7:28

2nd mile in 7:16

Final mile in 6:55

Five minute cool-down & stretching

I did some knee exercises right after the run and I felt no tenderness in my knee.

Return to running - 11.19.2014

3 minute warm-up walk on treadmill with some incline & light stretching

3 miles in 21:50

1st mile in 7:28

2nd mile in 7:16

Final mile in 7:06

Five minute cool-down & stretching

My knee is just a bit tender than usual, but no pain when I am walking.

Return to running - 11.17.2014

4 minute warm-up walk on treadmill with some incline & light stretching

5 miles in 37:19

1st mile in 7:51

2nd mile in 7:39

3rd mile in 7:27

4th mile in 7:15

Final mile in 7:06

Five minute cool-down & stretching

Return to running - 11.15.2014

3 minute warm-up walk on treadmill & light stretching

4 miles in 30:36

1st mile in 7:54

2nd mile in 7:48

3rd mile in 7:41

4th mile in 7:13

Five minute cool-down & stretching

Mile 1 at 7.6

Mile 2 at 7.7

Mile 3 at 7.8

.1 increments between 3.1 and 3.9

Return to running - 11.13.2014

4 minute warm-up walk on treadmill & light stretching

3 miles in 23:23
1st mile in 7:54
2nd mile in 7:48
3rd mile in 7:41

Five minute cool-down & stretching

This was my attempt to run evenly for each of the 3 miles.  Mile 1 at 7.6, Mile 2 at 7.7 and Mile 3 at 7.8

Return to running - 11.11.2014

4 minute warm-up walk on treadmill & light stretching

4.5 miles in 34:33
1st mile in 8:24
2nd mile in 7:57
3rd mile in 7:33
4th mile in 7:11
Last half in 3:28

Five minute cool-down & stretching

I have some knee tenderness, but not when walking.  I only experience the tenderness when I try to bend/close the knee completely.

Return to running - 11.09.2014

5 minute warm-up walk on treadmill with 1.0 incline & light stretching

3 miles in 22:28
1st mile in 8:07
2nd mile in 7:29
3rd mile in 6:52

Five minute cool-down & stretching

Given this is the fastest run post-meniscus tear, I kept checking for any tenderness or inflammation. None to report and I should be able to run tomorrow.

Return to running - 11.07.2014

Three minute warm-up walk on treadmill & light stretching

2 miles in 15:20
1st mile in 8:01
2nd mile in 7:19

Five minute cool-down & stretching

Return to running - 11.04.2014

Three minute warm-up walk on treadmill & NO stretching

4 miles in 32:16
1st mile in 8:29
2nd mile in 8:12
3rd mile in 7:55
4th  mile in 7:40

Five minute cool-down & stretching

I only have very light tenderness in my left knee, but no pain.

Return to running - 11.02.2014

Day 2 of running on consecutive days

Three minute warm-up walk on treadmill & light stretching

2.61 miles in 20:14

1st mile in 8:29

2nd mile in 7:28
The remainder in 4:17

Five minute cool-down & stretching

The only tenderness I feel is when I try to fully bend/close my knee.  Other than that no pain.  I wore a knee sleeve as a pre-caution and took two Advil.  No pain this morning.

Return to running - 11.01.2014

*I am posting on the actual day of, versus the day after, the workout.

Three minute warm-up walk on treadmill & light stretching

2.41 miles in 20:00

1st mile in 8:37

2nd mile in 8:12
The remainder in 3:11

Five minute cool-down & stretching

I will be running tomorrow, so this will be the first time I will be running on consecutive days since the first week of June 2014.

Return to running - 10.29.2014

*I am posting on the actual day of, versus the day after, the workout.

Three minute warm-up walk on treadmill & light stretching

2 miles in 16:15

1st mile in 8:40

1.5 mile in 3:54
2nd mile in 7:35

Five minute cool-down & stretching

Return to running - 10.27.2014

Two minute warm-up walk on treadmill & light stretching

4 miles in 32:31

1st mile in 8:47

2nd mile in 8:17

3rd mile in 7:53
4th mile in 7:34

Five minute cool-down & stretching

Return to running - 10.21.2014

Four minute warm-up walk on treadmill & light stretching

5K in 26:08

1st mile in 9:01

2nd mile in 8:24

3rd mile in 7:57

.1 mile in 46 seconds

Five minute cool-down & stretching

Return to running - 10.19.2014

Dynamic stretching (hamstring and hip gait)

Three minute walking warm-up

2.55 miles on the 22 minute run on the treadmill

5 minute cool-down & stretching

I felt some inflammation later in the evening, but nothing in the morning.  Also, no aches in the knee the day after this workout.

Return to running - 10.17.2014

After running the 5K this past Wednesday, I decided to run two miles today:

4 minute brisk walk warm-up & light stretching
2 miles in 17:02 & 5 minute treadmill cool-down
Stretching

No pain, but I am wearing my compression sleeve while at work today.

Baby steps back to normalcy.

Return to running - 5K

Last night, workout began with a 4 minute walk on the treadmill then with some light stretching.

I proceeded to run a 5K with no walking breaks in 27:02

Finished with the treadmill's built-in 5 minute cool-down and stretching.

My knee felt fine after the workout and, before I went to bed, I put on my compression for good measure.  This morning no pain or tightness in my knee.

Return to running - testing the knee again

Yesterday I ran two by 1 miles on the treadmill.

4 minute brisk walk as a warm-up

First mile - 10 minute run at 6.5 miles per hour plus 3 minute walking cool-down

Second mile - 1 mile in 8:24 (started at 7 mph and increased it at every .25 mile) plus 3 minute cool-down

Stretching of the hamstrings, calves and included touching my toes

Today, no pain at all.  If no pain tomorrow morning, I will try a 3 X 1 mile.

Return to running - Pause, Play, Pause again

I resumed running this past Wednesday to test out my knee given the pain I had been feeling.  I did three sets up 6 minutes with each set starting off with two minutes of walking--so four minutes of running.  

In between each set I stretched out my calves and hamstrings.  I did not feel any pain, but I went at a safe pace on the treadmill.  I did not go any faster that 6.5 mph on the treadmill.

Return to running - Pause

Saturday evening, I began experiencing tenderness in my knee as well as a sharp pain during various angles when I bend/flex my knee.  I decided not to run Sunday.

The day after my run, I completed my PT exercises with no pain.  Later in the day is when I began experiencing tightness and then pain.

I resumed my PT exercises Monday night and the intensity of pain had gone down drastically by then.  

Today, I have some stiffness, but no pain to the touch.  My goal is to do more exercises today and then try running tomorrow.

Third run since completion of return to running program

Three minute walk on the treadmill at 3.9 mph (1 minute cooldown)

Sixteen minute run starting at 7.2 miles per hour.  I added .1 mph every 2 minutes

2.01 miles in 16 minutes

Second run since completion of return to running program

Two minute walk on the treadmill at 3.9 mph (1 minute cooldown)

Fifteen minute run starting at 6.1 miles per hour.  For the first 7 minutes, I added .1 mph every 30 seconds and for the last 7 minutes I added .1 mph every minute.

1.83 miles in 15 minutes

First run since completion of return to running program

Yesterday marks the first run since I completed the 6 step return to running program.  The practice was completed after my warm-up.  The warm-up consists of two types of dynamic stretch walking: one of the hamstrings and the other of the hips.


Workout was completed on a treadmill
2 min walk
12 run (.1 mph increase at each minute for the first 5 minutes, then a .1 mph increase for every thirty seconds)
5 minute cool-down

Stretching

6 minute run - this was to see how fast I can push while rehabbing my knee
(.1mph increase at every tenth of a mile)

This morning I have a light tenderness in my knee, but no different that any other day that I have been running since Physical Therapy.

Weather for Chicago 10/13/2013-Actual

Actual Chicago weather for 10/13/2013* - High of 65, low of 46; zero precipitation and 5 mph from the north northwest


*With Twitter and Facebook, I tend to neglect this page.  The weather record above was taken from wunderground.com

Weather for Chicago 10/13/2013-8

Chicago forecast as of 10/12/2013* - High of 66, low of 45; 0% chance of rain (partly cloudy) and 9 mph from the north

*With Twitter and Facebook, I tend to neglect this page.  So while the forecast was actually recorded on 10/11/2013, I am finally posting this on 01/08/2014.

Weather for Chicago 10/13/2013-7

Chicago forecast as of 10/11/2013* - High of 67, low of 46; 0% chance of rain (partly cloudy) and 10 mph from the north

*With Twitter and Facebook, I tend to neglect this page.  So while the forecast was actually recorded on 10/11/2013, I am finally posting this on 01/08/2014.