It appears as though my son might have been banned from the well-known triathlon discussion forum. This might be his second time being banned. He’s quite the expert on his sport and the equipment, but he doesn’t communicate that knowledge in a respectful way much of the time, shall we say. He wouldn’t have made it an hour in the RunningAhead women’s group! Chip off the old block, I guess… 
Feel better PlantMom!
Yesterday was beautiful here in MN. Walked my favorite summer trail and it was hard! Guess my winter hiking didn’t keep me in as good shape as I thought! I hadn’t been able to do this hilly hike in the winter due to snow and ice. Both of my knees were achy and sore during the 4 miles I managed. Today they continue to hurt as does my lower back. Slowly but surely I will get my fitness, speed and mileage back up! Looking forward to a longer hike tomorrow when it is supposed to be 78 degrees here in MN!
Heading to the lake today. The dock is going in…brrrr! Have a good weekend !
The “like” above is for the “chip off the old block” component.
I will dig up the exercises my PT made me do to strengthen and balance the leg muscles and post later tonight when I am at my computer.
MOFWC, oh no!!!
Wow Sabaray – that’s impressive distance on a weekday! Good for you getting in your long run, especially after the bad fall the other day.
Got 6 miles in. Windy here. Got on the scale for the first time in a while. Not happy (pounds have crept back). I don’t feel like I’m doing anything different but I must be. Back to counting calories and avoiding treats. I don’t really know how many calories I burn by running anymore. I’ve heard you burn less the more you run (your body is more efficient). And those calorie counters on gym equipment are not 100% accurate (so I’ve heard).
4 miles done.
@PlantMom - The reason I started wearing CW-X Stabilyx capris a number of years ago was for the built in knee support. They’re still the only thing I wear for exercise, even in the heat of the summer. Much comfier, IMO, than any kind of knee brace.
I’m off this afternoon for a Women’s Weekend run by H’s alma mater, a STEM school. Most of the other women are alums, so I figure I can help balance the scale with my liberal arts background! The theme of the weekend is putting plans into action to support more women in STEM, AND to support women in general. Appropriate timing, since Equal Pay Day was this week.
My Friday morning meeting was cancelled today, so I was able to run with Back on My Feet. It was a nice 3.3 mile run and the guy I ran with asked me to run with him in tomorrow’s 10 miler. It might be a little challenging for me - he likes to start out running a 10 minute pace, but then gradually gets faster and his last mile is at more like a 7:30 pace which I definitely cannot do, particularly after running 9 miles. So we’ll have to compromise a bit, or else he’ll just leave me in the dust at the end of the race. I usually run a very consistent pace during a race so it will be different for me to run negative splits for 10 miles. And he’s 25 years younger than I am, so that will be a challenge as well!
Great run this morning, sabaray! I’ll bet it’s a nice feeling to have that long run out of the way even before the weekend! Do you have a half marathon coming up soon?
Classof2015 - it’s wonderful that you and your fiance have found each other and it is great that you are so sensitive to his children’s feelings. Kudos to all of you!
MOWC - I really don’t get how they cancel school so easily these days!
PlantMom - glad that you got a clean bill from the dermatologist!
Thanks, C3Baker! Very sweet of you to say that.
That’s quite a drop in pace for your running partner! Those 25 years make a difference for sure. Good luck with your race tomorrow.
And good luck to nahnah and any other racers this weekend!
Woke up sore from first Pilates yesterday! Using things I’m not used to using. Think I like it better than Yoga.
Thanks for the continued support everyone–looking forward to digging into some exercises from BB and MnK to help strengthen the supporting muscles. Sabaray, fantastic running so early this morning! And, I ordered the book you recommended. Thank you, CBB. The capris sound like a good idea for gym days–and with the heat building there will be plenty of gym days coming–but I am so bad about the summer heat. I wonder if I could wear them here outside in central Fl in the summer. I did peruse their catalogue, and have ordered a knee sleeve to try.
What a pace, C3B! Good luck!
I took a very easy, slow, short run/walk this morning. Followed up with stretching and some easy body weight leg exercises. Everything feels fine now; it’s later, when I walk with DH, that I worry about. I must get some swelling during the day. I wish I knew why this happened just now 
18k steps on Tuesday with my sister and niece in town. Most I’ve done in a while. Had three days in a row of 10,000+ steps. The knee rebelled. I can get about 1.5 miles before it starts objecting – this has been the case since the car accident. Ortho drained the knee again this am (twice in six weeks) and we are going to do an MRI. Will have to go to JHU because of my heart hardware, Noone else in DC will touch me with all the extra equipment. Neck and hand are still problematic, too. Hand therapy is starting next week and I will be in PT FOUR days a week. AGH!
@PlantMom, there’s a lot that goes on within the knee structure so you may want to get checked out by a sports orthopedist to get a handle on what’s going on mechanically that is causing what you are feeling. That could influence what exercises are most appropriate for you.
Having said that, here are some that could be beneficial. Think in terms of hitting the muscles on all four sides of your leg:
- Supine or seated straight leg raises.
- 1 leg partial squats (no more than 60 degrees). Add a stability challenge using a step bench, BOSU and do heel taps.
- 1 leg quad extensions limited to the top 45-50 degrees of range of motion.
- 1 leg leg presses, limit to 60 degrees range of motion.
- Hamstring Curls 1 leg
- Hamstring stretches
- Side leg raises with outside leg and in side leg.
8.abduction and adduction using a cable machine - Squeezing a Yoga ring with your legs from a supine bent leg position.
These are just some ideas. Some of them rely on machines or props. Others are body Wright but resistance can be added by holding dumbbells.
I can’t overemphasize, though, the importance of getting checked out by an orthopedist or good sports podiatrist. You could have things going on above or below your knees, like at your feet and ankles or your hips, that are causing things to be out of alignment with resultant compensations that are impacting on how your knees are tracking and how your leg muscles are functioning to support the knee joint.
Good one from a local PT clinic.
http://physiocarept.com/2017/04/06/avoid-five-running-mistakes-5k-season/
I am behind in reporting. Yesterday just the gym class. The cold water at the pool wore me out and I was falling asleep on the couch, so I didn’t swim yesterday so I would be more alert. But I did swim today in warmer water. The pool heater must be back on.
Nice step count CD! Do you do better if you don’t walk too many miles in one stint? So 1 mile or 1.5 a couple times a day?
Looking forward to some outside exercise time AND gardening time this weekend!
Lizardly- I’m impressed that you could even get in that cold water. My problem with swimming (which I used to do a lot) is that I hate getting into cold water.
CD- good work on the steps!
1.5 miles doesn’t cut it from a cardiac rehab perspective. They want me at 10k, five days a week. Haven’t been able to do that for a while. It was nice to go sightseeing with my sister and I realized that I was a LOT more active before I started this job. I have had many 5 lb parties revoked since then. That doesn’t help the knee, either.
Gotta make more time…
Wow, CD, that’s a LOT of miles!
I’m off to hit the TM. I just got an email titled, “COMPETE AT THE IRONMAN WORLD CHAMPIONSHIP.” Ha, my laugh for the day!
CD, I just wondered if 1.5 twice a day - with rest breaks for the knee - so maybe a 1.5 morning walk and a 1.5 evening walk would be better for your knee.
I can give you some tips on Kona!
3.1 miles this morning. Cool but clear and nice. I’m going to try the 2 1/2 hours tomorrow morning and I think I will go with the running club training group. I don’t love the course and there won’t be anyone my pace, but the run is supported and I think I can bail at my house and have my 2 1/2 hours and my husband can take me back to get my car later. We’ll see how it all goes.