Notes
had a meeting with a orthopedic surgeon(also a runner at one time) yesterday. X-rays all looked good. My kneecaps point out slightly which will effect gait if hamstrings too tight, etc. Injected steroids/lidocaine into the bursa which worked well. Wants iontophoresis with dexamethasone to be added to PT regimen along with VM(tear drop muscle) development(here's where your squats come in I guess.)
Wed - Distance run of 3-5 miles.
Thurs - Off from running.....you know the rest! Try doing those squats and calf raises, that will help with strenghtening the muscles in the leg, the critical running muscles.
As a clarification: "Distance run" is just a run at a moderate pace whereas "easy" is at a slower, easier paced run, no pushing of pace involved. For example, on a typical "distance run" day, you might run 10 min pace and breath more heavily or push a little when climbing a hill. On an "easy" day, you will keep the breathing controlled and not push any inclines you might encounter. If you were wearing a heart monitor, your average HR would be lower for an "easy" run compared to a "distance run." An easy day is also known as a recovery day. If you are feeling like the easy runs are too easy, you can push it up a bit, just make sure you are not struggling with mileage or workload for the week. The theory behind it is to preserve your legs and allow you to get more and effective training in.