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Adam's Micro Thread

stickmanicastickmanica
in Coaching Forum 🧢

Hi Patrick,

I had surgery in October to remove my internal fixation for a femoral neck fracture that happened in 2012. The recovery from that has been pretty smooth, but I wasn't OK'd to do anything high impact for 12 weeks following the surgery. On Christmas day I did my first post-surgery run, and then I joined EN at the start of January. Things have been going pretty well, but last week I started having some pain in my left shin. It wasn't super painful, but I decided I should probably take it easy for a few days just to let it heal up. It feels better now, but do you have any suggestions for how I can "ease into" the OS plan to avoid troubles like that? 

Thanks!

Adam

Comments

  • Coach PatrickCoach Patrick
    @Adam, holy that sounds serious. I am glad you are on the mend. The run is the most "dangerous" ones to ramp up. I suggest you go Beginner level plan (if you haven't already) and then do the runs for time first (1 week) then slowing integrate the intensity (say do 50% of intervals listed, but full run time, then 75%, then 100%...as each a new week of the plan).

    So when the plan says 2 x 1 mile....in the 50% week you will do 1 x 1, etc.

    Cool?
  • stickmanicastickmanica
    Sounds good Patrick, thanks! I'm on the intermediate plan but I'll switch today after I finish up the bike.
  • stickmanicastickmanica

    Well, things were going well over the past two weeks, but this morning the pain is back. I did 5k today and the pain was bad enough that I threw in the towel. It's incredibly frustrating... I'm starting to have doubts about my ability to even finish a HIM this year given that I can't make it through two weeks of the outseason plan without injury. Not sure what I can do at this point but let it heal up and then start back with even less intensity?

  • stickmanicastickmanica

    Bump? I could really use some advice 

  • Coach PatrickCoach Patrick
    @Adam, sorry for the delay. I think we continue with the OutSeason plan but we dial back the run intensity....so we keep the cycling on track, but the run we dial back for consistency / frequency instead of intensity. Just sounds like your body isn't ready to handle the combined intensity that the OS brings. So your Wed run is a steady effort in Zone 2, between 45 and 60 minutes. Sunday is a long run, building from Zone 1 (25%), main part in Zone 2 (50%) and finishing with the last 25% in Zone 3. After a few weeks of happy running, we can try to work a bit harder.

    I might also suggest you review www.athletestreatingathletes.com and the shin area for some self care work you can do to stay loose, etc.

    How does that sound?
  • stickmanicastickmanica
    Sounds good Patrick. That ATA site looks fantastic, I wish I'd found it earlier. Thanks again!
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