Mary's+Plan

=Mary's Plan= = = Here is my plan as an example. Yours may look quite different Wellness plan: To resume pain free running

Background:
 * Long time athletic background. (Running since 1973, marathons since 1976, have run over 125).
 * 3 t[|ime Olympic Marathon qualifyer (1984, 1996, 2000)]
 * Competitor in triathalons and ultra distance races
 * Running has tapered since 2003, less competition
 * 2010 involved more pain in my running.
 * Jan - June: Fell 4 times, no pattern noted. Usually landed on r. knee, left shoulder.
 * Feb: Periformis pain becomes severe (2nd incident, first in 2004, acupuncture was helpful). Begin to see acupuncturist. Success after approx 18 sessions
 * July 4: Seen at Sharp Hospital for heart pains following 15K run at moderate speed. Tests reveal slight elevation in ht. attack readings. Admitted for overnight observation and second stress test. Numbers still elevated. Was released, but returned 10 days later for another ht.stress test. Normal.
 * Aug 28: Fell while running in dark with dog. Broke hand, bruised knees, r. hip, l. shoulder, r. chin, emotionally spent
 * Sept 15: Dog dies, may have been slowing. Might have been affecting stride (more stops, less paced). Emotionally draining.
 * Sept.: Medical treatment for broken hand (cast).
 * October: Begin to have joint pain. Think it is related to fall, decreasing ability to run long.
 * Oct.: Adopt a dog. Try not to get a running dog. Begin to walk with the dog. Occasionally, forget he is not the other dog, and will take him too far.
 * Nov: Bulk of training outside is spent walking/jogging with dog. Occasional long runs solo, moderate success.
 * Dec: Begin to taper Zoloft after 16 years, 150 mg. Take 30 days of tapering. Off by 12/30/10.
 * Dec: Continue to modify running form to alleviate pain (based on [|Chi Running] ,[|Pose Running] ). Changed equipment to toners, mbt shoes and asis. Also tried the new running shoe made by Newton, the [|Distancia]. With less running and more other activities, exercise takes more time (up to 3 hours), biking, stretching, yoga.
 * 2011: Current symptoms of concern:
 * Weight gain, sudden, joint pain, pain switching locations (l. hip, l. knee, r. knee, l. plantar), heaviness in legs, acute pain in back after sitting or lying (difficulty straightening), overall body fatigue and heaviness, less pain when weather is warm and/or dry.
 * Still harder to do long runs without stopping, running with less intensity (fear of pain? loss of cardio? increased weight?)
 * Relieved by motrin (800mg) infrequently
 * Consider ...
 * weight gain due to water (heart?)
 * weight gain due to increased muscle mass (equipment means more muscle recuitment)
 * weight gain due to withdrawl (Zoloft, documented)
 * joint pain due to withdrawl (Zoloft, documented)
 * joint pain related to fall
 * joint pain psychological from loss of running partner (dog)
 * equpment change: Helping by increasing muscle recuitement? Hurting by overstressing sore muscles & tendons?
 * change of training mode (walking more, biking): Helping by improving muscle recuitment? Hurting by causing compensation, resulting in pain?
 * Treatment to focus on systematic healing (overall pain and heaviness, stiffness, bloating, pains,)
 * troubleshoot heart to make sure that it is not a culprit
 * continue to note changes and what improves
 * continue to use bike sessions for muscle memory and form fiber recuitment
 * continue to use sessions on the road with dog for relaxed running/walking drills
 * continue to use solo sessions for striding, more increased time without stopping
 * would like to resume pool
 * would benefit from acupuncture