Preparing to press the reset button
Background: I've had various and sundry injuries in addition to grad school the past two years. I ran the Paris Marathon in April, 2011. Then, had arthroscopic knee surgery June 10. I do have a hole in the cartilage of my patella, but the plica was removed and cartilage damage cleaned up. I'm still having some pain and not able to run. I've been swimming, doing some weights, and riding the stationary bike without any resistance per the doc. I'm not happy with recovery and am going to start PT this Wednesday morning. I plan on finishing the PhD this semester and graduate in December. My longest race to date is an HIM aquathon (swim/bike). My tris have been sprint and international distance.
My goal: Do a couple of halves next year (presuming I can run again this is still up in the air). Stretch goal: IMTX in 2012.
More info:: I've always been a slow runner. When I started marathon training, I did the Galloway walk/run method. I come from a cycling background, and have had speed in the past. Since I've been out of the game for, basically, two years I'm thinking I can press the reset button on my training and come back faster than ever before. I also need something to keep me motivated to keep swimming and working out until I can really start training again.
The question: What things can I do now and in preparation for training to come back faster than ever? I'm hoping I can jump into the OS and do my first half in April or May, 2011.
I appreciate your thoughts and guidance!
Comments
Penny- Leigh Boyle shared this link with me http://runningtimes.com//Article.aspx?ArticleID=16625
It is basically exercises to help with my hip and glut strength. My gluts are weak, and hips are tight and that was causing biomechanical problems leading to my injuries. Your PT can help with that, and evaluating. But possibly could be a starting point. I also am going to be working on some running drills this off season. There was an article in triathle magazine, most recent, that had some run drills. If you do a you tube search you can also find some videos for drills
I don't know if you are a northerner or not, but Nordic skiing would be a great option. Much less impact on the knees compared to running and it builds up the hips, gluts, quads, etc.
@Kevin: I don't do cold and live in South East Texas. I like Nordic skiing in theory. . . .
@Matt: I am doing core work and spending time with my Trigger Point tools and the foam roller. I need to be sure I'm consistent with it.
I'm also doing these videos called Classical Stretch. Eccentric strengthening and stretching. Some are 23 minutes, some are 30 and an hour.
Thanks everyone! Keep the ideas coming!
http://www.hammernutrition.com/electrostimulation/
In your situation you can deliver a significant work out to the leg muscles and lot load the knee. This and the active recovery mode has been part of what I think got me a kona slot in 2 years when I started from a coach potato. The joints could only take so much work but the muscles could take more!
Penny - #1 goal is not to get injured! Take your time coming back. Don't push it. You have plenty of time. You don't want 3 steps forward and 4 steps back on that knee.
That said, the Elliptical machines are low impact and I read an article recently that they did studies and if you can get the same fitness benefit on the Elliptical as you do running if you keep the intensity high. Maybe if you incoroporate that along with running early on you can get the fitness building while easing slowly back into running? Just a thought.
Glad to see you jumping back into the ring and looking forward to seeing you at IMAZ this year.
John