Heading to the pool
Not clear yet what happened, but my knee decided to swell up after Wednesday's long run. Probably aggravated a small tear in a patellar tendon that happened years ago. Orthopod has said in the past 2-4 weeks for this, so I think I will be exiting the Jan OS now. I suspect the injury started on the Tuesday brick, so I am reluctant to bike or run, for now. Currently thinking of a 7-10 day bike break, and then re assessing run thereafter, depending on how long this swelling goes on for.
Seems like a good time to transition to the pool. Since I have nothing but time, could find myself there 3-5 days a week plus core. Having read the wiki, will work in some water running, but that sounds dreadful.
Thanks for any advice.
DS
Seems like a good time to transition to the pool. Since I have nothing but time, could find myself there 3-5 days a week plus core. Having read the wiki, will work in some water running, but that sounds dreadful.
Thanks for any advice.
DS
0
Comments
I would only try 15' of water running (pre / post) swim, etc...if there's no knee pain...
Today is day 11 of shutting down the knee. I was able to get in the pool 3 times last week, good work, but Thursday got slammed by what I think is a pool-acquired infection, so have been in total shut down - no nothin. The knee is not totally cool, but swelling is down about 80%. I am guessing another few days before the knee can be tested, but the infection is anybodies guess - received 2 weeks of antibiotics just yesterday, including a drug known to cause some tendon rupture with exercise (cipro).
Needless to say, this is a mental test. Can definitely feel the OS fitness slipping away.
Not sure I have a question here, mainly just venting. Thanks for reading.
DS
If it helps. I am in Week 5 of zero exercise...looking forward to getting some steroid injection in my hip to help discern whether or not it's my hip joint that's causing the pain...or surrounding musculature!
@CoachP: A large community of peeps orbits your athleteic ability, example and commitment. The impact of your injury in no way equates to mine. If I quit triathalon today, it would make zero impact. I/We are pulling for you.
Infection resolved, knee swelling minimal, so today I did my first 30min run. Knee held, now in a holding pattern (it didnt swell until 6 hours after the run 2 weeks ago). Feeling hopeful.
I have read the wiki and loaded an every other day run building from 30 to 45 minutes over 4 weeks as prescribed. Question now is - what about the other sports? I do believe the knee blew up in part because of a tough interval brick on Tuesday evening, followed by a long run Wednesday morning (plus other stressors), so it seems integrating the bike and swim into this run schedule needs consideration.
DS
FYI, ave HR for the 13.1 was 168.
I assume all runs should be quite hard when your VDOT bumps up. For example, at the new VDOT (based on a 13.1 that was run at 7:02 pace), my new Z2 is 7:20 and Z3 is 7:06 - needless to say, my brick run today was tasty.
And yes, the transitional runs are hard. We recommend first few runs are splitting the difference (old zones vs new zones)...and when you adapt there, we can move the rest of the way. Let me know!
~ Coach P
I am so glad you got out on the bike.long haul you have had.
After the first split run Thursday, appears I sustained an "insertion Achilles" injury/tendinitis. Walking is quite painful, so imposed a run/bike jail since. I can swim.
IM Victoria 6/12 - guidance for the next 2 weeks? I plan to take this day to day, but IM Canada looms larger than IM vic
1) Confirm your shoes aren't hitting the area. This happens quite a bit with more light weight shoes (They cut the heel down). I have had this before and it's a ridiculously simple fix (if that's it).
2. Rest and ice now is good...but as soon as you can get to some eccentric calf work like this: http://bit.ly/1TIQlr3
3. Ideally you can rest for this week..then get back to light cycling next. Then it's light running in walk / run starting the next week. Let' me know how the pain is when you get this.
4. More good reading here from a good friend and really really smart guy: http://bit.ly/1TIQM4s
Please keep me posted!
~ Coach P
Pain with walking is minimal now, but still there, except for getting out of bed in am. I now require a full 20-30 minutes of rolling/walking/warm up before pain/stiffness goes away. While I feel fine sitting here now, nearly noon, I am leary of running. I am thinking a run/walk this weekend.
Really, the big question for me is IM victoria 70.3 on 6/12. I just don't know if it is smart to do it ~2 weeks out from this. I have no experience with achillies injuries and do not want to blow it up again. Going into this year, I mentally put IM Victoria as my AAA race, my confidence at that distance is way ahead of IM, and after winning the IMAZ lottery, I was mainly looking at IM Canada as a fun experience/fitness adventure. However, my training to this point has been decided IMC focused.
I like how you are handling things right now and I suggest you continue to warm up and do the rehab as you get back into swimming and biking consistently. Starting the run walk is fine but I would keep it very conservative: walk the first 10 minutes before trying to jog one minute...and then return to walking. Gradually build up the run duration as long as you feel okay. When you get home you'll want to immediately ice and elevate it and see how you feel the next morning.
One day at a time!
That combined with a quick review of the money we had poured into the trip, I am going to go for IM victoria. I plan to see what I am capable of on the swim and bike course. At that point I plan to test out slower-than-IM pacing x 6 miles, and see where that goes. At least I will get another t shirt
And does biking beforehand help at all (think brick workout) or not? Just curious.
Ps - It's not the shoe heel position? Or rather, your daily shoe that inhibits this? As in, more sore in AM when waking up or post work before a run?
Sorry, I can't stop...
Post run - more of the same, ice. I really plan to dial it back in Victoria, will happily walk it off as needed. It will be the first long run I do since the injury. Will follow EN guidance post HIM, plan to delay the RR1 a week unless I recover flawlessly.
Gives me 5-6 week before IMC... Yikes!
Quick recount of IM Vic - ankle held up, finished within 2 min of prior HIM run PR, and had my first sub 5 finish overall PR. (stoked) Since then, the runs have slowly become reliably good but I have rarely tested z4 and z5 speeds.
Question - do I need to test now or do I focus on the 8:15 pace that many of my long runs have boiled down to?
My last run test was the end of OS half marathon in April, which itself was a huge PR, gave me a 49 VDOT. Around that time I had the knee and ankle injuries, possibly due to trying to run to that new VDOT. Today I did the 18 mile run in 2:28 for a 8:14 pace. My prescribed paces were 8:40/8:04/7:24. I managed 8:20/8:15/7:50. Trying to go sub 8 was difficult, but not due to injury, possibly due to a lack of fitness. HR was quite reasonable over the milage - 148.
Basically, I feel like we are in a good path that we should keep going in the direction you're headed.
Sub 5 is LEGIT!
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If none of those times work, please let me know.