Bret

AM - 1.25 miles walk with Finn and then 2000 meters of indoor rowing and 5.25 miles on the Peloton. 

AM - 2 mile walk with Delaney in NYC - she's resuming run training for the marathon in November, so she did a walk/run thing whilst I walked.  I tried jogging a little bit, which was still a bit painful and even more so afterward when I was walking to my business meetings in Manhattan.    Total walking through the day was probably 4 miles.

AM - 5.25 miles on the Arc Trainer eliptical in the hotel Equinox gym.  The first eliptical I stepped on was a different configuration and actually caused some pain in the hip - but the Arc trainer was fine - and I got a solid CV workout.   Very concerned that the healing of the hip will take much longer than I had originally hoped and expected.   The good news however is that my weight is down, my BP is down and my sleep data is significantly improved with the new anti-lectin diet.   

PM - following a day of meetings I did another 2.25 miles on the elliptical and 2000 meters on the rower. 

AM - 3.0 elliptical miles and 2000 meters of indoor rowing at the hotel before my return to ATL.

AM - 1.5 miles of walking on the trail with Finn and then the pool running equivalent of 5 miles on land.   With the walk today, I did a little "testing" of the injury using a recommended return to running protocol.   1 min of jogging, then 2 mins of walking x5.  Initially I was very tentative and did not do a full minute but got bolder toward the end.  The recommendation is that if the pain level is 2 or lower, you can begin the protocol.   Even if the pain gets to a 3 or a 4 in the running intervals that's ok, but stop if it exceeds that level.   If you pain level afterwards during the day exceeds a 2 then you need to take a day off before resuming the protocol - which builds on itself with 15 levels.  You do each level twice which gradually adds more running time with more intervals and longer ones until there are no walking breaks.  Some may go through level progressions faster and some slower.  I was quite pleased with how it felt following the pool running and doing my daily activities.   

The thing about this hip flexor injury is that generally if you are on both feet at the same time as in standing or running, it is really not too problematic because the other leg absorbs the additional stabilization responsibilities for walking and standing.   But running has you on one leg at a time, however briefly, and the weakness of the injured hip flexor is too much for the muscles that have tears or micro tears and that results in pain and sometime functional deficits.   Deep water running helps with no weight-bearing and helps maintain fitness levels.  Most elipticals are good because you are not isolating the weight of your body on one leg at a time because the machine/equipment "catches" the legs and carries them forward with the movement.   Patience and non-weight-bearing or otherwise put no isolation of weight-bearing on the injured leg allows for healing.  The extent of the injury of course has a direct relationship to how long it may take to heal properly.   Early "testing" can in my experience result in aggravating or prolonging the healing cycle.  The is probably the most difficult part for me - having patience or mindset to allow for the body to heal rarely is on the same timetable as the body's actual healing process.  

AM - 2.5 miles walk/run with Dan! and Finn - doing 2 mins on and 1 min off x5 so 10 full minutes of running - which went well with the hip injury.   Pain never exceeded a 2-3 and feels fine afterwards as well.  3 mile land running equivalent of pool running after the walk. 

Dan had PRP for a hamstring tear in March and has not run since then - His doctor told him a month ago to wait 30 more days before resuming his running - which timing worked well today - and he did the running with me.   His hamstring was fine - but unfortunately he hurt his back about 10 days ago doing some landscaping work - and he has radiating pain and numbness in one leg - so he still may be limited in being able to fully return to running. 

AM - 2.75 mile walk/run with Dan on the trail with the dogs.   2 mins on 1 min off.   Felt better than I thought I would given that I was very achy and the hip was more tender yesterday afternoon and evening.  Not really sure what's going on - but I will take it.   5 miles land equivalent of pool running afterwards.