Recovery Run #2 - Making Slow Progress

I went out this morning for my first run in a month.  Afraid to get too far from the house and unable to tackle any hills, I chose the flat 1/4 mile just below my house and decided to simply run slow, steady laps...just testing.  My original plan was to go 10% longer than I had on the treadmill 2 days before.  

Well, i got out there in the cool morning air and it felt so incredible!  I really had to hold back the pace and focus on proper form as was shown to me by my physical therapist.  At first it felt a it clumsy, but then as my breath steadied it felt wonderful. 

Unfortunately, again at 20 minutes I started to feel my IT Band complaining.  It definitely wasn't the sharp stabbing pain that I had experienced in the PT's office - but it was definitely there.  I could have gone on, a bit uncomfortable, but I made what I think was the right decision and walked a final lap to the house.  This is one of the hardest things to do - hold back to avoid re-injury.

I think it was the right decision.  Now, hours later, I don't have any tightness in my knee at all - even after sitting at the computer for several hours, so that must mean that I am healing.  According to the therapist, with an ITB injury, once you correct the problems with form that caused the injury in the first place, ultimately the muscle heals - a bit stronger this time as long as you take the right approach to meted out re-training.  

I'm following his advice the best I can.  I'll try for 23 minutes on the treadmill on Friday and we'll see what happens.

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