For Those Who Get Sentenced to Pool Running

morpheus

Alright.  

The Medical Help Forum is full of maladies and good advice.  And, there's some really good info with links about pool running in the Wiki (http://members.endurancenation.us/R...ol+running) If you do a search, you can find a few places where many of us have gone thru an injury and tried pool running as an option.

 So, I'm starting this up so that we can consolidate ideas/hangups/progresses/successes.

I've recently gotten hurt, again, early in the OS, again.  It's a trend for me.  4 OS's, 4 running injuries.  Usually, it's my calf.  But, this time, my achilles is involved.  I'm planning on No Land Running for 6 weeks before I even test it out with short, easy, conservative runs.  But, that's for later posts!  Bottom line, I'm headed to the pool, again, but not to swim laps.

I'm gonna use some of these workouts to get started this time around, http://strengthrunning.com/2011/06/...et-faster/

I'll be using deep water.  Will prob do some swim drills for a bit, before the running stuff.  And, will be using an AquaJogger belt.  Plan is to do this 3x week.  Logistics/admin may prevent this, so 2x will be acceptable but I'm shooting for 3.

Was really hoping to work on the run this year, labeling it as my weakness.  Oh well, now I get to keep on biking which I can never get enough of.  The silver lining of the multisport world is that if you take one sport away, I can still work on the others and my fitness shouldn't suffer too much.

Now, I don't intend to make this my own personal blog.  Though, I may be the only one in Pool Running Jail right now, I'm sure more will be sentenced over time.  It would be great for all of you if I do happen to be the only one who ever needs to refer back to this thread!

Feel free to offer ideas & experiences.

 

morpheus

Note- not sure why that Wiki/pool running link didn't work. but, it's in there, I swear. in the Running section, obviously.

rlh2000

My only advice with my PT hat on is to be mindful of the position of your ankle during pool running. I'll admit I've never done it, but in deep water I woul guess there would be a tendency to keep your ankle plantar flexed (pointed down). With Achilles issues you likely already have tight calves, so I would recommend both tying to simulated a normal range of motion in the water and do gentle stretching before and after. Looking forward to hearing how pool running jail goes for you!

morpheus

Thanks, Rachel.



Agreed, it's alot more than just jumping in the pool and getting to the other side vertically.



It does take a few times to get a feel for it, but, for it to be productive, form has to be as close to land running as possible. This is the #1 reason that a flotation belt like the AquaJogger is recommended. Without it, form breaks down quickly. Target for pool running sessions is form first, and intensity a close second. Hard short bursts after form has been grooved/acclimated in the pool. 

Yes, to the tight calves.  I usually blow one out about once a season, usually in the OS.

You're right about all those points.  luckily or unluckily, this is my 4th go round with this and I get a little better at it each time.

I'll keep your words in mind if I notice my toes cheating down.

Brenda Ross

I know that I have sent someone 2 video's that goes into details on how to water run properly. Not sure if it was you Chris, because I know we communicated last year about this.

morpheus

Yep, we did.

I'll try to find them and post them in here for the poor soul that follows me.

Started yesterday, had a good workout. Not the same, but not giving up too much since it's early and there's other things that I can put that energy into, like losing lbs. and recovering well from the bike sessions.

Will pool run until the next NovOS run test (at the earliest)

morpheus

Pool Running Tips #1 

 

Pool Running Tips #2

Brenda sent me these youtube videos, helps you remember that it's more than just cruisin' around leisurely in the water.

keep form in the forefront of every session.

morpheus

Brief update: after 4 weeks of 2-3x deep water running (usually 20' steady effort and 10-15' of very hard interval work 45'' on 15'' off, then 5' ez), I hit the track yesterday to see how it felt. Haven't had any pain for 2 weeks now. Been working in some foam rolling a couple of times a week, too.

Didn't even consider the scheduled run on my plan since I'm 'starting over', at least for the run stuff.

Went to a flat, soft surface....the high school track.

spent 15' warming up with butt kicks, high knees, and skipping. felt winded doing this, then stretched a bit.

then jogged an ez 400 followed by a harder effort 400. Times played out better than I could've hoped for and it kept fueling me thru the workout.
summary....6x 800s (400ez/400hard) with 1' recovery.

cool down jog had some tightness in the achilles so stopped immediately and didn't run another step. RICE at home that evening and 24hrs later brings no pain.

Will pool run twice more this week, no land running until Sunday which will be a full week from yesterday's reintegration.

William Jenks

FWIW, I did a "double" in June 2013, where I did a HIM as an A-race and then ran a marathon as an "A-" race 13 days longer. For the First 7-9 days (I'd have to check) after the HIM, all I did was swimming and pool running. During the "race week" for the marathon, I eased back into real running and had a great marathon.

Call me sold, even if it's a bit dull. :-)

morpheus

Update...1x week deep water running (15'-20' z3 effort focus on form and 15' of hard short bursts/sprints) and 1x week chest high deep water doing 250m of high cadence small choppy running. Admin reasons kept me from deep water more than this as of late. Have also worked in 1 run at the track per week doing 800s and 1200s of an ez 400 then 400 or 800 at z5 with focus on cadence and form. Shorter intervals to keep the focus. And 1x week of an ez 3-4 mile z1 run just working on cadence.

I did get a run workout in today that wasn't modified from the prescribed OS wk6 (3x 1mi repeats) and it was easier than I thought it would be. But, most importantly, no painful red flags to report.


@WJ- yes, pool running is pretty boring EXCEPT when you know it serves a purpose. I couldn't do this ALL the time but I haven't had any probs with mojo, just admin time to get to the deep water pool.

I'm actually kicking around an idea that would work 1-2 pool runs into my weeks even after I have put this injury behind me. I'm wondering how things would play out if I were to space my 'more demanding' runs apart, separated by really easy jogs and/or pool runs.

Brenda Ross

I like your idea Chris. I actually really enjoyed the water running I did. Like you said. If you go in with a plan it can be challenging and fun, but the logistics is what sucks for sure. If only those lap swimmers would get out of our way :-)