This week, Stephanie had me start doing my bridge exercises using an exercise ball, and she added static lunges.
This takes my routine to almost two hours.
Especially when you include the part where I throw myself on the floor and dramatically cry, "It's soooooo hard!"
Tuesday I woke up with an extremely tight left quad. It was sore enough that it was uncomfortable to walk, so I modified my home PT, omitting any weights and doing fewer reps per set and skipping both the lunges and the squats, as they were both painful, not just uncomfortable, to attempt.. When it wasn't feeling much better on Wednesday, I was able to re-add the weights, but I still didn't do the squats or lunges.
When the pain didn't abate in the evening, I took a heating pad to it. Using a heating pad when it's over 100° outside isn't the most fun activity I can think of, but it helped me relax a little bit so I could go to sleep. My hip was also still pretty sore, so even though I tend to ice it after I'm finished with my exercises, the heating pad felt good on that as well.
Of course I brought all this up to Stephanie on Thursday, and she said that while she didn't like that my quad was painful for that long, she wasn't surprised that I was sore, since we hadn't worked too much with the quad, so adding the lunges should have had an effect. But since I was still pretty tight - she did some myofascial work during my Astym® treatment to try to loosen me up - she reduced my lunges to one set of ten on each side, and I'll work my way up.
It took me until this week to have the brilliant idea to actually write down what's going on each day in my running journal. I mean, hey, I'm not logging any miles, so it's not like there's no room. My hope is that if I can take notes each day, I can actually see myself progress - and feel like I'm making progress.
I know I'm making progress; I can tell that I'm stronger than I was when I started PT in May. But I still don't feel stronger, since I'm still constantly sore and uncomfortable, which means I still can't run or cycle, which in turn means I'm still frustrated and this close to going stir crazy.
My next goal, then, is to be able to do two sets of the lunges by my next update. I have a week. Let's get to it.