Cant run a week or 2-Achilles
Coach R,
I am in the advanced GF plan and have recently injured my achilles (ugh). My doc says its an overuse injury and that 2 weeks off of running will heal it up. Given that, my workout schedule needs to be adjusted. I can swim and bike with no problem or pain. How would you recommend I approach these next weeks and the bigger question is when I am able to run again, how long will it take me to get back at the speed sessions?
Very discouraged 
Danielle
0
Comments
Sorry about your injury but two weeks isn't that long, considering. As for modifying the GF plan:
1. Add 1 bike to the week, as an ABP ride on Sunday to replace the Sunday long run in the GF plan (I think it's on Sunday??)
2. Then add another swim, but I don't recall of the GF plan has 2 or 3x swims per week. 3 is fine, not sure you should add a 4th swim. I'd rather have you riding 4x. In my experience, it can be counter productive to ride 5x.
3. Finally, you can add a little volume to the long bike but recommend you keep it no longer than 3-3.5hrs.
2. We'd prefer you to be outside, cuz the trainer sucks, but understand you gotta do what you gotta do. ABP = Always Be Pushing = Zone 3. Ride for whatever length of time works for you logistically and doesn't impact downstream sessions.
My experience with bike-only blocks is that less is often more. That is, riding less than you think you can and instead riding harder pays off big time. So while you probably "could" ride 5x/wk, and add volume here and there, in my experience you'll have better results by not doing that, doing less, but harder, allowing your body to absorb the harder.