Knee injury! Aghhhhh

[Deleted User]

Coach -

Let me know if I need to post this in the macro...

Currently, I am in the last week of the Advanced Get Faster plan.  I took about 8 days off from this plan over Christmas while in Colorado (where I telemarked and indoor cycled instead).  When I got back, I jumped right into the plan (probably my mistake) and immediately felt pain in my knee after the first hard run day - in the plan this is the 3miles at Z4 workout.  Thinking it was just soreness, I followed the plan until the next 3mi Z4 workout and gave up after the first mile.

It mildly hurts after biking and extremely hurts while running.  I missed my B race this past weekend.

My question is:  how should I change my plan to account for some recovery time from this injury.  I don't think it is a serious injury and if it is anything like my achilles injuries, or other knee injury, I just need to give up run and cyle workouts for about a week or two.  Then slowly ease back into it.  I really think I just went too hard after that 10 day Xmas break.  I should have entered back into the plan at 50%.

My full IM plan is set to start on 1/25.  Week 8 of the Get Faster calls for retesting this week.  I  feel like I am going to lose the 7 weeks of speed and power built up.  Needless to say, I am beyond frustrated/disappointed and any advice on what to do going forward is appreciated! 

Ashton     

Coach Patrick

Ashton, a bummer for sure but I am hopeful that you stopped in time. I say we go easy for this next week before you being to rebuild in the FULL plan.

It's not really a question of lost GetFaster fitness...it's not like this injury erased the last 8 weeks of work like they never happened...you might not have that peak fitness right now, but honestly your knee is the guide here and there's no point in pushing things just to get a number that (A) we can't use and (B) that will probably set you back another month.

Let's make a mental note for "mandatory" slow re-entry in the future...deal?

Let me know if you need help modifying the first week of that FULL plan...

[Deleted User]

Thanks.  What should I do to make the most out of this down time?  Strength train....swim...core exercises?  So that I am as ready as possible for the start of the full plan.

Coach Patrick

I would swim it up, like Swim Camp style if you want to drop in that plan. And yes to core work. You might even want to head over to www.athletestreatingathletes.com to see if there is some kind of Rock Tape solution or aid that may get you back on track sooner. Please keep me posted!