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Larry's Tri Micro Thread

lollicelollice
in Coaching Forum 🧢

Patrick, I joined EN last night. Rich emailed me mySeason plan.  I injured my knee last year after reading Born to Run...  I nursed it until I thought it was fixed.  I then hurt my ankle during Honolulu Olympic.  After Honu, both my ankle and knee hurt.  I am getting PT, they say I have ankle tendentious and ITB.  I am doing my PT and the gym workout from "Ironman Start to Finish" plus various other exercises I found on line.  I greatly reduced my running.

Current status of injuries:  ankle: I still feel it with calf raises and if I am too aggressive on running.  Knee: I still feel it I am careless with squats or running. As long a my miles are low, I generally do not feel either except maybe for a few yards.  Biking was bothering them until I found that keeping high cadence (~90 rpm) keeps the pain away.  I have been avoiding hill work.  Swimming does not hurt. I also do the elliptical with no pain.

I restarted running three weeks ago with the below plan, I am in week three right now.  Monday I plan to start the 3mi MWF; however, I do not plan to run through pain, mild discomfort - yes, pain - no.

RUNNING SCHEDULE I

WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/week)

WEEK #3: No running. High risk of stress fractures.

WEEK #4: 3 miles/day, M/W/F (9 miles/wk)

WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)

WEEKS #7, 8: 3/4/5/2 miles, M/Tu/Th/F (16 miles/wk)

WEEK #9: same as #7, 8 (16 miles/wk)

I got this from http://www.navysealteams.com/warning.htm  I hoped if I religiously followed this plan I could restore my running to normal and compete in Lavaman.  I plan to do Lavaman on 24 Nov and IMLC on 30 Mar.  

What should I do: continue with my plan, stop running, do the Running Jail plan, or something else?  What are your thoughts about me doing Lavaman, Although, I really want to do Lavaman, IMLC is more important. I have NOT signed up for ANY races yet; that was a mistake I made this past season, I would sign up for every race possible and then feel compelled to compete regardless of my health.  I am a little compulsive, a collector of sorts.

Thanks, Larry

Comments

  • lollicelollice
    Patrick, as a followup to last nights post, I did a one hour ride today on a flat course. Although I was not in pain, i "knew" my knee was there for the last 40 muites of the ride. Although I had no pain going up stairs after the ride, there is a hint of pain going down stairs. I believe the stairs will not be a problem in an hour or two.

    Half of me says "stop running and riding until I am pain free" (I DO NOT WANT TO DO THIS), the other half says "I will get stronger and eventually healthy if I continue to work out using near pain free workouts and doing the gym work".
    Thanks, Larry.
  • Coach PatrickCoach Patrick
    Larry, thanks for all of this stuff...we have to get you right. I suggest you reach out to Leigh Boyle (under store / consult) so she can give you a reasonable action plan and timeline outside of "no exercise". Knee pain down is still knee pain, man. image You are being conservative, which is good, but we need more. As for Lavaman, not worth it (aquabike maybe?) to do the long term damage, but Leigh can tell us more.

    For right now, your injury is your coach. I say you swim as you want, and keep the runs very short on soft, flat surfaces, etc. Ride easy as you are able...no need for intensity right now (we have time to LC)...if you want me to jam out a quick plan for you, let me know!
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