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Maria's OS

MariaMaria
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Hi,

I'm scheduled to start OS on Monday.  I just finished bike-specific plan this week.  I'm not over plantar fasciitis yet.  What do I do?

Thanks

 

Comments

  • Coach RichCoach Rich

    Posted By Maria Murray on 24 Oct 2014 11:23 AM

    Hi,

    I'm scheduled to start OS on Monday.  I just finished bike-specific plan this week.  I'm not over plantar fasciitis yet.  What do I do?

    Thanks

     

    Sorry to hear about your plantar. That can take a while to clear up. You can either repeat the BF plan, our you could do the OS plan but without the running / whatever running your foot allows you to do. 

  • MariaMaria
    I've been doing OS plan without the running. I have been running in the pool. I'll be cleared to start running on land in two weeks. Where do I start?
  • Coach RichCoach Rich

    Posted By Maria Murray on 06 Jan 2015 08:31 PM


    I've been doing OS plan without the running. I have been running in the pool. I'll be cleared to start running on land in two weeks. Where do I start?

    What have you been doing in addition to running? In my post above I suggested you do the Bike Focus plan. Have you been doing that? Basically, let me know what your overall fitness is / what you've been doing since our conversation above. 

  • MariaMaria
    I've been doing the OS plan and have substituted all running with either the elliptical machine or the pool. Weekday run work on elliptical and longer runs in the pool. I've been doing the bike work with some additional spin classes as well. I've also been lifting weights on and off. I haven't been a couch potato, but my fitness is not anywhere near where I want it to be. I'm easily 15-20 lbs off optimal superstar condition. I've never been a speedy runner (8:30/9 min miles), but now am beginning to freak out a little for IMLP. At a loss about where I start with my running.... Does that help?
  • Coach RichCoach Rich

    Maria,

    Sorry I missed this. I'd like you to continue using the OS plan but as a cycling-focused plan. You're doing the right thing with regards to the modifications for your run. With regards to IMLP, you have plenty of time and it is what it is. Not much value in should could woulda where you'd like to be right now. Better to focus on where you are and have a plan for getting run-healthy again. 

    Here are some thoughts for you.

    Over the last 3+ years I've had a lot of experience with rebuilding my run from ground zero following gravity-related injuries and surgeries. My general strategy is:

    • Find a run intensity and volume that allows me to run 3x/wk. This may start out as 3 x 20' runs, very easy. I've had runs as short as 10', as I got around the block and decided that was enough.
    • I'll increase the length of each these by 3-5' per week, listening to my body.
    • When I don't feel like ^this^ is making things any worse, I'll find a place for a 4th run. So at this point I might be at 3 x 35-40' runs + 1 x 20-30' run.
    • I'll do ^this^ for a few weeks, maybe dialing up the volume of each/some of the runs, as my body feels, but my goal is to get in 4x not-making-an-injury-any-worse runs for several weeks.
    • At the same time, I'm often avoiding hills, running flats only, not keeping track of pace and in general "just running."

    The short answer is that your running injury is your running coach and you need to listen to your body, every day, to be smart about getting it back. 

     

  • MariaMaria
    Sooooo....still not cleared to run. PF is A LOT better, but still limited to aqua running. There are no IMs to transfer to other than Tahoe which I've heard horror stories about. Soo...now what? Bite the bullet and walk? Ugh!!! Husband gave me a one-year hall pass to live out the dream...not sure I can extend it to two years. FRUSTRATED!!!!!!!
  • Coach RichCoach Rich

    Posted By Maria Murray on 19 Mar 2015 09:26 AM


    Sooooo....still not cleared to run. PF is A LOT better, but still limited to aqua running. There are no IMs to transfer to other than Tahoe which I've heard horror stories about. Soo...now what? Bite the bullet and walk? Ugh!!! Husband gave me a one-year hall pass to live out the dream...not sure I can extend it to two years. FRUSTRATED!!!!!!!

    Sorry to hear that your PF continues to be a struggle. That stuff can take a while to clear up.

    I'm not a big IMLT fan, after a very cold day in '13 and the race being cancelled due to fires last year. What about a non-MDot Ironman? 

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