Melissa's Running
This is kind of micro/macro I guess.
I started getting Graston technique on my foot and ankle this week.
My doctor believes it may take three or four more treatments along with laser to get it better.
I already feel a greater ROM and a bit less pain. Over the last few weeks I was increasing the intensity of my walks and adding a minute or two running intervals which increased the pain and swelling in my ankle.
As much as I hate it I am going to stick with slow walks with the dogs for now and get through the next two weeks of treatment to put this well behind me. I can bike with no problem.
Will this back up or postpone starting my next plan which was to start next week or should I just continue through leaving out the run and also of course the testing.
Luckily I'm finding almost any magazine I pick up has articles about injury, the stages of grief due to injury and how to avoid injury.
Thanks so much!
??
I started getting Graston technique on my foot and ankle this week.
My doctor believes it may take three or four more treatments along with laser to get it better.
I already feel a greater ROM and a bit less pain. Over the last few weeks I was increasing the intensity of my walks and adding a minute or two running intervals which increased the pain and swelling in my ankle.
As much as I hate it I am going to stick with slow walks with the dogs for now and get through the next two weeks of treatment to put this well behind me. I can bike with no problem.
Will this back up or postpone starting my next plan which was to start next week or should I just continue through leaving out the run and also of course the testing.
Luckily I'm finding almost any magazine I pick up has articles about injury, the stages of grief due to injury and how to avoid injury.
Thanks so much!
??
0
Comments
Please let me know that and I can advise, but in the meantime your plan for the run and managing it is perfect. No sense in forcing it!
I didn't read my TP correctly.
I'll be following the BF plan, not the
OS. Great timing for me!
"M". "L". "!"
Does it matter whether you reach your HR zone by speed or effort? I rode gravel roads and some single track today. On the road I used the big ring while on the trail I had to put it in the granny gear a few times to bring my HR down?
Thanks.
There are also some resource links in the sidebar of your plan that should connect you to some helpful resources as well!
MAJOR DEMERITS for talking about riding outside when we are locked indoors up here in New England!!!
We'll let it go this time. It doesn't matter, but I will say that I like the _variety_ of your plan...using different cadences to achieve your zones will make you fitter on a deeper level than someone who just uses one gear. Someone who is stuck on a trainer. Some poor soul in Rhode Island who is...okay, enough of my melodrama! 
Thanks much!
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The purpose of this message is basically to let you know I still am not able to run. Very bummed - ??.
Your "spare time" should be around doing the homework required to get better....both with a PT and on your own. We have plenty of time and you are doing the right thing by backing off so you have more time to heal.
Please keep me posted!
P
Hi,
How do you feel about me doing an 8 mile Spartan race here in Asheville on August 29th?
Wouldn't IM CHOO be my A race? This one would be for fun.
Thanks.
Here's the deal..you will be fit enough to do it. But can you be safe enough there not to mess up IM by running down some rock trail, carrying a log over your head or jumping off some obstacle? If it was 8 weeks, sure. 4 weeks is super tight. You'll be in the throes of IM training about to taper. It's IM Training Crunch time...
Whatever you decide, I'll support you, but I have to give this one a "2" out of a potential "10" race option!
And if you give it a "2/10", I'm not gonna do it. You're The Man and based on other shorter distance obstacle races I've done, my body takes a beating. It wouldn't be worth it.
Thanks Coach!
It's been so long since I was a beginner runner I don't where to start.
I'll still be dry needling but I've gained so much more strength and flexibility that I'm ready.
Saturday I walked 10 mins, ran 2 minutes, walked random minutes and ran no more than a 3 minute stretch!
It was glorious!!
How do I progress? I'm pretty keen to signs of pain and niggles so I'll pay extra attention if it doesn't feel right.
Also, is it okay to do a TRX class then do my two hour bike workout? My trails are mostly technical and the gravel roads are rolling which require me to either push a big gear to keep my HR up descending and/or a easy gear to keep it down while climbing.
Riding the road around here is rolling too so if i need a stretch of road for a 12 minute zone 4, I often end up climbing and having to adjust my cadence to respect my HR.
The good news - I'm going to start running again!!!
Love is the air and on the trails!!
P.S. VERY proud of myself for riding my road bike in 49 degree weather yesterday for two hours. I really want to stick with this bike focus and see where I come out.
Thanks for making it "fun."
Melissa
8 walk / 2 run
7 walk / 3 run
6 walk / 4 run
5 walk / 5 run
That might take a week or two, and we want to have you running on flat, soft, safe surfaces as much as possible!
Yes to the TRX and MTB work, as long as the TRX stuff isn't AGGRO...some of those courses can really be over the top.
Feel free to update me over the holidays as to how the progress goes!
Update - running is awesome! Of course, it's slow and hard getting started again but OMG it's so great to be going through the motions again!! Doing it every other day as you suggested and at the :40 plan as well. My PT said it would be okay for me to include the rolling hills that are very hard to avoid where I live. I have kept it on the gravel though, no pavement thus far.
One day last week I bailed on an hour bike at the Y. Just didn't have it in me. I didn't realize that starting to run again, even for :40 was wearing on me. In addition to getting the dry needling twice weekly, I also go through a pretty rigorous PT workout for :30. Add to that TRX and the other bike workouts and I felt like I needed a break. Today, I also felt somewhat the same. Couldn't seem to work hard enough to get to zone 4. Did :30 and spent the other :30 stretching before going to PT. Other than that I'm happy to report that I've stuck with the plan as far as the bike. It's been awesome and I do feel stronger. I opted not to test today which I guess was a good thing considering how my session ended.
My 2 hour sessions on the weekends have been kicking my ass but I'm always happy to get them in. More than not I have to really slow it down due to the climbing in order to keep my HR in the correct zone. Would you consider a HR of 160 a HR of 160 whether you are climbing or pushing a big gear on the flats? Often times the terrain turns skyward so I end up in a smaller gear out of necessity to keep moving forward but also to keep my HR down. Should I be seeking out more level terrain (not convenient)?
So per your last message, I'll keep with the every other day running routine for the upcoming week then check back in with you. Happy New Year Coaches!!
Good morning - based on my message below, how should I progress with my running?
Thanks
BTW - I can't access my OS plan but have submitted a support request last night. I didn't post here but wasn't sure you'd see it on the OS forum.
Thanks!
About your running, I am guessing you are at the 5' run / 5' walk stage now - the final stage we set out in my last post to you above. I think you are ready to move that number back up closer to more running as follows:
Week 1 -- 6 run / 4 walk
Week 2 -- 7 run / 3 walk
Week 3 -- 8 run / 2 walk
Once you are at 8/2, you are pretty much free to go all in with continuous regular running for another week!!!
Let me know what you think!
~ Patrick
Hi,
No dry needling for two weeks now, just PT which I can do on my own. I wanted it (the needle!) but PT didn't think it necessary. Fascia and muscles much more loose. She'd like me to get to the point where I can run 3 miles with no pain during or after before increasing mileage. She agrees for now, no consecutive days so I can make sure it's not the new volume that's causing pain or fatigue. I'll run your suggested plan and work up to 1 mile at a time then walk. OS good so far. Looking forward to the day when I can do the run test.
I ran on a mix of gravel road and single track last Saturday after TRX. Walked 5 min then ran 1 mile and repeated that x 3. Why that didn't initially register as stupid I'm still wondering. My legs were trashed after that although minimal pain in my ankle and none while running. Score!! Did Saturday's bike workout on Sunday. Felt good.
Today I did the bike plan then used the treadmill. Walked 3 min, ran 7 min and repeated x 3. Felt good. Didn't realize until I got to the locker room that I wasn't having pain. Right now my foot/ankle is sore but rubbing it relieves it.
So crazy question - when could I plan to test my run for current zones?
Thanks so much.
Listened to the last podcasts while on the bike today. Great timing for the treadmill info.
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Melissa
Hi Patrick -
I'm up to running 3.5 miles without stopping. Actually just did 3.5 yesterday before the bike workout. Missed Tuesday due to work so did Tuesday on Wednesday. Doing today's momentarily. Very tired but just watched an episode of the Biggest Loser and that really motivates me. If they can do it, I can! Whatever works huh?? I find it easier at this point in my ankle healing to run before getting on the bike. I hope that changes as I get stronger.
I ran 3 miles on consecutive days last week. My foot tired but no real pain.
How should I progress? No more PT for me. She suggests I increase slowly and continue to build as tolerable. Should I adhere to the 10% rule? Will I be able to get in the mileage prior to race day? Mild panic there! I've been using my Metronome app set at 88 bpm. It's tough to adhere to on single track or while climbing but I'm sticking it out. Roughly 11:20 mph currently. Did 10:30 last weekend on gravel trail.
How much base should I have before doing some speed work or is speed work for now the strides? Would that be okay? How about signing up for a 5k until I can do a 10k? I'd sworn off 5 and 10ks but realize it'll make me faster in the long run. Thanks for that.
Lots of questions. Thanks. Maybe we could chat soon. I am so enjoying the podcasts and Youtube videos!
Melissa