What to do, what to do?
Happy New Year Coach,
I injured my lower back in early November. I have been unable to run at all. I have been riding and swimming. My physical therapist, Jessie, who is an E.N. IM wants me to ask you what to do with the January OS. She is only letting me run for 30 seconds at a time with 3-5 minute walk between on a treadmill. She wants me running slow and with focus on form and cadence. We're hoping I can start running more starting in February.
Should I load the January OS or load the bike focused. The swimming feels really good on my back.
Thank you for your advice,
Jacklyn
0
Comments
Sorry to hear about your back issues!
Load up the Bike Focus plan. There is minimal running scheduled in that and you can modify those as you see fit. Then circle back to me when you're cleared to run.
Thank you, Sir. I'm going to start aqua jogging when the belt arrives. Luckily i'm patient and when I started this I had a feeling running was going to be a challenge. Not just going the distance but also physically handling the pounding. Jessie and I have the same view, that you have to start with a strong foundation to build the haus on. So i'm building my foundation with the support and experience of Jessie and her husband, the Haus, you and Coach P. Thank you!
Good Morning,
I have good news! I am cleared to run. I am still a little nervous about the impact. I have been running on the treadmill 5 days a week and deep water running 2 days a week x3 weeks. So far so good. Occasionally my back acts up but stretching takes care of it. I'll be bike testing tomorrow.
What should I do now? It just dawned on me yesterday that i'm going to be riding 113 miles in 4 months. I didn't know it but there's an 11.4 mile climb, 5-7% grade at mile 80. Ouch!
and I thought the hill TT was going to be tough. My goal is to ride the Grand Fondo in @7.5 hours or less. I'm a much stronger rider than last year. Last year my average pace was 12-13 mph. With a tail wind 14. Now it's 17-20 mph with a head wind. With better fueling, this time we're going to fly!
Thank you for your sage advice- Jacklyn
Good morning!
I don't know if you need this information or not to help make decisions. I've been doing daily doubles for the last 6 weeks. DWR on t/th and laps on Friday evenings. Running t/w/th/fri/sat on the treadmill in the morning. My running is a run/walk interval. I just made it to a 5 min run with 2 minute walk x 12, pace of 5.6 mph and an incline of 1.5%. Avg heart rate 140's. I haven't done a 5k test since November d/t my back injury. Then bike Wed/Sat. You assigned me the Bike workout currently d/t the small amount of running. Due to my back rehab I haven't been following it other than when I get on the bike I pick the red workouts. I also do core and stretching daily for my back.
Jessie and I decided on the daily run not to go for distance/intensity so much but to focus on frequency of stress on my back and core. I'm averaging about 2 miles a run. Yesterdays run was 3.8 miles.
I'm feeling it today with general soreness and stiffness. Nothing specific to my back.
I'm new at this stuff. So i'm not sure what kind of information you need. I hope this helps.
Thank you, Jacklyn
Coach Rich,
What should I do now? Load up the January OS to end when my bike focus starts or another plan?
Thank you-Jacklyn
Hey Jacklyn,
Sorry I missed this. Here's what I want you to do:
When making those modifications:
Good luck and sorry about the delay getting back to you!
Good evening Sir,
I have three weeks left before my A event. Currently doing the beginner bike focused. My next event is a sprint tri July 28th, 2014. What should I load up after the Grand Fondo? I am going to add a HIM to the plan September 5th, 2014. Unless you think it's too soon in my newborn journey. My only concern is the run. I completed the JOS with out having to cut down the run in any way. My back feels pretty good. My longest run to date is 6.4 miles. I don't know if doing the HIM at this point is over reaching. I wanted to close out the season with a big event. I am hoping to step up and do Oceanside or Boise next year.
Your guidance is always appreciated. Have a great week.
Jacklyn
Hey Jacklyn,
Below is the TSR I created for you a while ago:
You're fine to add a HIM in September. If you do that, please submit another race survey so I can rework this for you.