Wow. Two months.
In a sense, not a whole lot has changed. I've completed the 2 month course of PT to help with the IT band, but honestly there are some things I'll always have to do at least 2x per week. However, even though the official PT sessions have come to a close, the therapist left me with a workout schedule to continue with, for the purpose of continuing on with the strength and flexibility training.
The schedule is divided into two strength training days, with the intent of doing strength training 3x per week.
Day 1:
- side leg raises
- straight leg raises
- clam shells
- lateral plank holds (combine with a side leg raise if you want to be hardcore - it's tougher then it sounds!)
Day 2:
- single leg squats
- side walk with exercise band around ankles
- dips (using aerobic step)
- opposite arm and leg (with exercise band)
The exercises were chosen specifically to be paired with the other exercises for that day.
The idea is that on one week, Day 1 exercises would be done two times, and day 2 exercises being done once. Then the next week, day 2 exercises might be done twice, and day 1 exercises only once.
On top of that, stretches 5x per week:
- quad and hip flexor
- foam or PVC roller for IT band
- hamstrings
So I've generally been continuing with that trend, doing the strength training on days when I'm not running as prescribed by the couch to 5k program.
Which brings me to... the couch to 5k program! During the last week or two of PT, the therapist recommended I finally get started on it. With the cold weather and my schedule, I haven't been quite as regimented about it as I'd like - and as a result the 3 workouts scheduled for a week often take 8 or 9 days. However, I figure that having more rest time isn't a bad thing, and as long as I'm progressing, that is all that matters.
Last week I finished up week 5 of the program. Up until that time, the running has been limited to 5 minutes at a time. However, week 5 saw one day with 2 x 8 minute sessions, and the last day being a full 20 minutes. Fortunately, so far there has been no IT band irritation. My times suck, but I'm ok with that for right now. I'm also being pretty good about rolling out the IT band before and after the run, and getting into the habit of stretching my quads after the run as well.
