Can I get some advice re getting back post-injury/illness?
I'm just nearing 3 weeks since my fractured rib and could really use some collective group wisdom. I feel like I'm way off track and not sure how to get back on.
At the time of my injury, I had just finished the first phase (8 weeks) of my first OS. Been consistently hitting the workouts. At re-test, bike FTP showed an 8% gain (3 watts/kg). No real run increase (steady @ ;7:03 pace), which is where I have run for years. Was feeling really good about hitting the V02 phase but of course I fractured the rib before I could start the V02 work.
I took about five days off after the busted rib. After that, I was able to follow and hit the V02 bike workouts (juggled week nine and then did week 10). They were really difficult even without doing any running, but I could hit my targets. I have not been able to do any V02 runs, but did manage to do a slow 10k run at the end of week 10 and felt like things were turning around. Then Week 11.... I got sick with an awful cold and couldn't do any training. I was off work and in bed for three days. I did not train at all between Tuesday and Saturday (today). Between the rib and then getting sick, well, its frustrating. I probably don`t need to expand on that.
Today, finally feeling better and decided to hit the bike again. Perhaps a stupid decision, but I decided to jump in and do the scheduled workout of 2 x 20 (4) and 8 mins ON. I made it through the first 20` at .96. It felt decent, although my HR was still a little peaky for my power. Then, starting the second 20`, I made it through the first 5`and my legs had nothing and my HR was way high. Rested for a minute and tried to system re-set. Again, my legs fizzled after 5 minutes and I called it a day. I'm not sure if I have just not recovered completely, lost fitness, or if I have just lost my mental groove for this after the last few weeks.
At this point, I really want to get into some kind of routine again, but I'm not sure the best way to modify things or how much to ask of myself. Its frustrating to look at the OS plan because at this point, I feel very behind and I'm not sure how or when I could catch up. In terms of recovery from the rib fracture, I still do have some pain on sharp or sudden movements and if I take a super deep breath, but my day to day functioning is good. I am getting a bit more tired than usual, but I really am not sure if that is residual from the injury, illness, or just being sluggish because I'm really not getting much activity. Like I said, I really want a routine again and I'm wondering if I would feel better if I did a bit more (although not foolishly).
Would really appreciate some suggestions or perspective on how to modify things. Some ideas that I have had include: doing the volume but reducing the work intervals, moving from the advanced to the intermediate OS plan, or going back a few weeks on the plan to start the V02 over (just using my baseline numbers). In terms of season goals, I'm training for KS 70.3 and (no races after that, doing some travelling with family instead) and really looking to improve my bike more than anything.
Thanks 
Comments
Jenn,
First of all, it is what it is. You'll drive yourself crazy if you continue to think about what if's, where would I be if I hadn't been injured, stuff like that. I've been there dozens of times with my trick ankle. You just need to chalk it up to fate, bad luck, whatever and move on.
I suggest you drop back to Week X of the OS and pick it up there. I think that based on where you are now, you likely have a good feel for "_this_ would be a good week for me but that _that_ week." It really is that simple, there is no hard and fast formula. I will say this though:
Bottomline is you still have a very, very long time until KS. Pick up, be smart, and drive on!
Jenn,
Injuries happen just adjust the plan as best you can. Being sick just added another layer. Given that your body is still healing you and you were still hammering away on the bike make sure your get some additional rest.
Now for the plan, you only missed one week of cycling so you were probably just not recovered and a 2X20 is a very hard workout. As coach Rich said just start up the plan and ramp it up. Remember the workout triage principles below but first think of breaking up the interval 2X20 becomes 4X10, then lower intensity,. 3rd best is just do the time. Keeping the intensity in the OS is key. Personally if I'm at just doing the time then I probably should have taken a day off.
http://members.endurancenation.us/R...Out+Triage
On the run it will be a slower process given the injury and time off you may just need a week or two to get back in to it,. Pick up the OS where you left off for running in week 9. You now have a split OS and your OS will end before you get to week 20 running and that's fine. You could just drop a couple of the Vo2 weeks or continue on and end early at week 16 for running but don't jump to the later weeks especially where there are 90' runs thinking you are feeling better or try to make anything up.
As for getting back in to it why do 10K slow? Just get out and do a few short runs and start building up the durability.
Hope this helps and for the record I have not done one OS run yet and yes that sucks.
Finally it helps me to keep posting in the OS group to keep accountability.
Gordon
Thank you Rich and Gord, for your responses. You'd think after x many years doing this, I would get a better handle on coping with injuries but sadly they turn me into a big baby! Especially the dumb injuries. Anyway, I will heed your advice and pick up again. Appreciate the advice and helping me re-set my head.
---Ann.