RunAsAdmin

Update from 3 months ago: Took 45 days off running completely, did clamshells, banded side steps and diagonal steps daily. Started with super light band and worked up to medium, Started with heavy band today. Around the beginning of October I ran 1 mile 3 times a week and have been adding a little distance every week. Just did a 5.5 mile trail run Sunday and feel great, no pain during or after at all.
Thanks to everyone here for the tips, it seems like a break from running, stretching and some strength work was the key.

TLDR; Don't run through ITBS, rest, stretch, strengthen.

Bookmarked, thanks man. Going to take probably until mid October off and do these several times a week.

Ill try to find some guides on how to come back correctly from injury as well as some appropriate training plans so this doesn't happen again.

I feel I've wasted 6 weeks and 700 bucks in copays. I do have resistance bands, will try anything. I don't have a reason to be dishonest with anyone, the only goal is to get back running. If that means not running for x amount of time, i will do that no issue.

I get 3 afternoons a week where someone watches my daughter, so pre injury i would run 10 one day, then 5 the other 2 days keeping me right at 20 mpw. Sometimes I would stretch that long day to 14 or 15, but time became an issue.

As far as the 160 HR goes, it's been like that since I started a couple years ago and I thought it was normal. I've got a buddy that I run with every blue moon and we will have conversations when we run and I'm able to talk pretty normal between 160-165. If that is a mistake, that's something that can be corrected pretty easily.

Both PT and ortho have been adamant i wouldn't have to rest, ortho gave me a couple injections and told me to keep running. PT has said the same, but something has got to give.

Physical therapist told me to try adding some distance so I set out for 10, ended up doing 7 before the pain was a little too intense. Going to talk to them about it and take a few weeks/months off to heal up and focus on school and family i guess. I appreciate the tips and help from all you guys, I know almost nothing about running, just started doing it to deal with getting sober and not being able to for awhile seems daunting but oh well.

Since April it's been hit and miss since I've been trying to recover from this mess.
Here lately it's been about 18-20 miles a week, 930-10 pace depending on how hot it is. I wear a chest strap and try to keep HR under 160 unless I'm doing speed work or have a route with hills.
Going into that big trail race in April, I went from 10-15 miles a week to 25-30 for 2 weeks then back to 15 for a month leading into it. Did not prepare correctly.

5 at 150HR. Im an idiot, but i will update later this week if it's even worse. Beginning of this year I read a ton of articles on fore foot striking being better for knees, so I immediately changed my foot strike to forefoot. Im still an addict and dive in too fast in everything, just with running now instead of alcohol. 3 months and that 27 mile trail run later and I can't shake the IT band problems. I started keeping notes on my runs and noticed my slower runs were always less painful. It looks like it may be bc on my slower runs, im hitting almost flat, slight heel first instead of forcing a fore foot strike. Tried it today and felt fine, will give it another shot tomorrow or Friday.

1 hr easy run through my little 1A town. Right by the ball field they use for T ball, there was a 3.5-4 ft timber rattler stretched out on the sidewalk. We exchanged pleasantries, got a picture and went our separate ways.

Did not adequately stretch before run today and had to turn around 1.5 in, IT band was screaming. As soon as I got back to the car and stretched out it calmed down so will try again tomorrow and do the full warm up with stretches im supposed to do.
But first, biscoff milkshake.

I say 0 time, it just won't be as much as I'm used to. Instead of 5-6 hours every week day, maybe just 2. Ive been out of the army for a decade now and have gotten spoiled with getting to see family everyday and I'm starting to realize I may be being a bit dramatic. I've been stuck at the house for 6 weeks since this started and I am in my own head bad. Going to hit a trail this weekend and try to clear it up.

Haven't ran all week. Accepted a job offer as a net admin, hard start of July 3rd. Quit my job July 1st. Got a call on the 2nd that there was a delay with security clearance. Got the call this week it came in, but I'll now be working 11p-7a, which i told them up front i could not do due to having no one to watch my daughter. Old job has hired my replacement, so i am out of a job and mentally in a bad spot. Going to try to get some easy miles in today to break out of this funk.