For those who have been / are injured, how do you adapt to the OS plan?

grosso27

To make a long story short, my knee has been bugging me ever since I took a month off after Rev3 in September.  I decided to run through it, and even better, switch to Newtons.  So now my knee still bugs me, and my calves are screwed.  Yep, I'm smart.

Have been seeing a Graston/ART guy in Chicago for about a week now, 3-4 more weeks to go.  He recommended orthotics to sort out some biomechanical discrepancies, which I was fit for, and we are working out the rest with strengthening & ART.  He says I can still run, but take it easy.

So all that in mind, I'd like to ask those of you that have experienced something similar, how have you adapted your plan to acommodate injuries?  I know it's the OS, & this is the time to get fixed, but I'd also like to not take 4 weeks off of running & fully waste what is now 12 weeks of hard work. 

Maybe something like still do all the runs, but cut the time in half, and go no higher than Z3?

Your thoughts/experiences are appreciated.

-Ed

jburbatt

I'd suggest low volume and low intensity if you are going to run. Usually ramping up either makes it difficult for your recovery to happen. You could try pool running too (I know Nemo did it for most of the OS last year). Much better to get it fixed than to carry the nagging injury into the in-season where you need to be ready to go. I actually take extra days off, and sometimes adjust the schedule so I'm doing two-a-days instead so I can get a bunch of full-rest days together. Obviously when I do this I'm really careful about the amount of work and the intensity so that I'm not overcooking myself (usually I dial back the run, since I can rebound quicker there when I go back to the regular hard work, because for me getting back to biking hard is not as easy).

ghernand

Ed:

sorry to hear about the nagging injury.

my advice is to get a diagnosis for your knee from a sports medicine medical doctor or sports medicine orthopaedic surgeon.  once you know a dignosis (based on clinical exam and relevant imaging studies), then you can adress the problem directly and use the physical therapy and rehab techniques you are using in a more directed manner.  your training also becomes more productive rather than destructive with a proper diagnosis, since you know where to definitely not go and what, in theory, should be ok.

once you have a diagnosis, re-post and we can better help you with training with injury advice.

good luck!

DrGH

Yasko Howell

Ed, sorry to hear about your injury. I am also struggling with my injury (hip muscles) since last Oct after IM Lou. When I started OS in Nov, I really couldn't run much, so I was just doing a short, super slow 12min/mile run up to 30min. when the OS plan calls out for run while I was at PT sessions. I started seeing a chiropractor (ART) since the end of Dec, and I think I am finally getting better. I still can't put so much intensity, but try to do the time the plan calls out for with slower pace, but cut time when pain becomes too much. So, all in all, I am trying to do all run workouts in the plan, but let my body dictate me to change pace/length. I haven't been able to do faster than Z2 so far. Like Jennifer said, it's still Jan, and not worth pushing to carry the injury over to in-season. I may be not in perfect run shape for this season, but that is okay. I'd rather go easy and fixed before the season start. I hope you get better soon!

Coach Patrick

@Ed, if you need to learn new orthotics, you'll have some easier running on the schedule. And it sounds like a technique focus on the run could help as well. I'd plan on two weeks of lighter quality runs (30' a day?) that you combine with core/self care at the gym...then see how you feel!

stevekw

@Ed, seems like a lot of that going around

...I'm working back from a hamstring issue, and being reminded by myself, and friends like Iron Buddy Anne:

I had a friend who had a bad hamstring for almost 2 years because she wouldn't leave it alone and kept injuring it.

Sorry about this setback, especially since you're really getting into serious training.

The only thing worse than old age is injured old age.

Leigh Boyle

Ed- you gotta get this fixed or it's going to stick around for your season, never mind the OS.

Will second Dr. GH. Get in to see the doc and at least make sure that the knee itself is sound before trying to train through it. That would be my priority versus orthotics at the moment.