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Fibula fx-running substitute

drmarinerdrmariner
in General Training Discussions
I'm doing Jan advanced OS. Last Sunday during the long run I wasn't looking,stepped into a pothole and subsequently fractured my fibula (distal chip fx- not involving the joint-ligaments appear to be intact). Ortho said no running for 4-6 weeks. I was able to do Tuesday's 2x20 FTP on the computrainer without pain (except couldn't click out on the affected side). I've got a 10 k planned April 6 and a .5 marathon a few weeks after that to open up the season. Running was going very well for me until this set-back. Was planning to substitute the elliptical for the run workouts. Any suggestions on how I can at least preserve the run fitness I've earned or is that a pipe dream? Thanks team!

Comments

  • robin sarnerrobin sarner
    Pool running. Make sure to read up on the form. Float belt. Feet never touching bottom. Stomping grapes. Can do intervals and everything.
  • Anu RaoAnu Rao
    Second pool running,. check out Pfitzinger's site under training articles, a nine week pool running schedule as well as a really nice return from sfx schedule there.
  • Carrie ChavezCarrie Chavez
    Pool running keeps you REALLY fit. I can prove it.
  • Brenda RossBrenda Ross
    Did pool running for 5 weeks from an injury and ran my half mary at the pace I was at before. You just have be focused and make sure your workouts have a purpose.
  • drmarinerdrmariner

    Thanks team-it looks like the elliptical is out

  • Peter WickPeter Wick
    I do pool running two different ways. There's the deep end running without any impact at all. Sometimes I use nothing as a float aid and just tread water with my arms and run my legs. You can also get a good strength workout with short fins. Give it a try and if you put in some intervals you can really burn your quads quite nicely. I also use AQx water running shoes for running in the deep end. They provide medium resistance.

    Then there was today in the lap pool that is all shallow. The AQx shoes give good traction and I combined the swim and the running workout in one 2 hour masochismfest. My stress fractured foot is starting to bug me a little now after all the NOS and GF running and I have a half-marathon race on 3/3 that I and it want to use for a vDOT test. The AQx shoes have hard plastic fins on the side that add drag and running with them in the water is like riding in a very big gear. Keeping a fast cadence in the water with these is really tough. Once you can stand some light impact, try running in the shallow lanes if your pool has them.

    Run: 2 x 1 mile Z4 and then 2 x 0.5 mile Z4 intervals and it was very tough. I used 8 minutes for the miles and 4 minutes for the halfs and did what I could to shave off a couple seconds for each lap to keep the pace up. I was completely toasted after that and didn't even want to do the rest of the 60 minutes jogging easily.

    Swim: This was the old 8 x 50/50 and 8 x 25/25 type workout. Swimming with those shoes is like swimming with a drag parachute. They add about 12 seconds onto my typical sprinting 50 time. Plus, they make you work hard to keep your feet up.
  • Coach PatrickCoach Patrick
    Great advice on options and the intervals. As you coach, I'd say don't worry about the short term half marathon .... we need you back and fit for the remainder of your career; muck this up now by being too aggressive and you could be in trouble for many years to come.
  • drmarinerdrmariner

    Thanks Patrick. Will keep the big picture in mind.

  • morpheusmorpheus
    David, remember and adhere to the old saying "You gotta play the hand that's dealt ya!"

    Pool running helped me, too. It won't replace dry land stuff but it is worth the time and effort. Just make sure you work hard when you're doing the laps, and try not to scull with anything.

    It was great for my rehab, and I still put in a pool running session whenever I hit that pool for swimming.

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