I have been so caught up in my Giants and...working...that I forgot to write an update. I went to Dr. Toronto yesterday at his new facility in the Old Mill office complex. I really like him personally and it's clear he has seen his fair share of runners over the years and knows what plagues us. The issues identified are more or less the same but another completely different approach this time.
Instead of a shot, he prescribed cortisone pills to reduce inflammation and put me on a gentle strengthening stretching routine aimed at producing the correct muscle memory in my left hip for running. He sees the three injuries all the time and has a tried and true method. After three days of cortisone, I let him know if the inflammation is down. After five days, I do a run and see if it generates the irritation. Depending on how I develop we move on from there to strengthening activities (he says the ones from TOSH are good but premature since I need to heal first).
On we go.
Lunch - 30 minutes of stairmaster. Toronto prefers elliptical to stairmaster but I work harder on stairmaster (and don't have an elliptical at work) so I did stairmaster with 2.5 pound weights for 20 minutes (so 5 up and 5 down with 20 minutes with the weights). It felt like a pretty good workout and got the HR up close to 160 without ever going very fast on the stairs.
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