Just finished the Beginner OS run (Run MS: 2 x 1/2 mile (3') & 1 x 1 mile (3') & 2 x 1/2 mile (3') all @ Z4 | Remainder of 60' @ Z3). Here's my HR chart:
An objective sign that the OS is working: I finished my run on the TM, which is located in the basement near the family room, and my wife who had been watching tv turned around and said, "are you done already?" I said, "yeah, why?" She replied, "you weren't breathing hard or dragging your feet this time." This was the first weekend that both the Saturday bike and Sunday run felt great.
More good news: I weighed in at 200 lbs today, down from 210 lbs in week 1 and halfway to my goal of 190 lbs by IMCDA in June. I'm sure running with 10 lbs less is contributing to feeling a lot better after the workouts.
@Michele, it is always fun to change it up+ body likes confusion, great work.
My weekend got switched workouts due to my travel home from work yesterday. Kansas City has so much snow that I have no place to run, so yesterday in Columbus OH, 28F and freezing rain, 10mi in 72min, IF .89, 3mi@TP came out on target, last 1mi was gradual uphill and came out 6:54/mi vs. the other 2 at 6:35. I compressed 3mi together as I was coming fresh from Friday. I thought, I better run outside there as the whole next week will be TM and it will make me sick.
Solid week. Good night folks. Tomorrow is the start of Week 6, cannot believe it has come so fast.
@Allen - I'm glad you can run given the knee issue. Not me, YET.
I've been MIA on run for last 3 weeks. Try to run, knee starts to hurt so I stop. That's been my routine last few weeks. This morning I went on easy 3 mile jog with my wife and her friend. Knee hurt, tolerable yes, but likely would not have been able to go the 3 miles at my normal pace. It's frustrating to me. Felt pain today running flat sections, downward sloping sections, but very little on upward sloping sections. But I guess that is common based on what I am hearing from people. Screws up my head at times since I still feel nothing when cycling. I am very excited about my Physical Therapy appointment tomorrow afternoon - FINALLY. Got to get a good plan of action from the PT on stretching and other stuff to remedy the likely muscle imbalance and tightness. My game plan, once the issue is resolved, is not to jump into Week X of OS and start running the workouts as prescribed for the week the JOS in on currently. My A-event is way way off (November), so I will started running with OS Week 1, while maintaining cycling in the appropriate week of the JOS.
Question for the group: Do you think my idea on starting to run again from the start, as if in Week 1, is best course of action once the knee issue is remedied?
@ David - Thanks. For me I think it was changing my stride that made the difference. I started running more softly and with my legs bent a little more to reduce the pounding on my knees and this seemed to solve the problem. Perhaps I was lucky to catch the issue early enough to keep it from getting really strained, which sounds like the case with your knee. Hopefully the PT will get your knee back in business quickly and with plenty of time to train for your A-event.
Good luck with the PT appointment tomorrow and let us know what you learn.
@Dave - I assume when you mean "week 1" you mean without the vDot test, right?
Personally, coming back from injury and jumping into OS running is probably not very smart. And I think you know this as well.
I injured my anterior tibialis (fleshy outter part of the shin) during OS in 2008 (total overuse issue of my own making) and was down for a month or so. What was suggested to me, and worked well, was to just focus on frequency running. Run 5 to 7 days per week for just 15 to 30 minutes @ Z1. That way my legs got back into the running groove with low intensity, stress and the like so as not to put stress on the legs. Worked great.
I know you and for you to simply run Z1 is like trying to hold back a caged lion. But it is too early in the season to be messing with injury. You have 9+ months until IMAZ to work on your run. Giving yourself a couple of weeks right now will not affect IMAZ at all.
Have to agree w/John S' advice on the come back based on my own experience coming back from similar injuries over the last 18 mos. I started out with frequent short runs (not more than 15 mins) and then built up slowly over a few weeks. I have never had a bad result with that ramp up approach. Me, I would not just dive right into OS week 1 running. YMMV though. -John
Comments
More good news: I weighed in at 200 lbs today, down from 210 lbs in week 1 and halfway to my goal of 190 lbs by IMCDA in June. I'm sure running with 10 lbs less is contributing to feeling a lot better after the workouts.
@Michele, it is always fun to change it up+ body likes confusion, great work.
My weekend got switched workouts due to my travel home from work yesterday. Kansas City has so much snow that I have no place to run, so yesterday in Columbus OH, 28F and freezing rain, 10mi in 72min, IF .89, 3mi@TP came out on target, last 1mi was gradual uphill and came out 6:54/mi vs. the other 2 at 6:35. I compressed 3mi together as I was coming fresh from Friday. I thought, I better run outside there as the whole next week will be TM and it will make me sick.
Solid week. Good night folks. Tomorrow is the start of Week 6, cannot believe it has come so fast.
I've been MIA on run for last 3 weeks. Try to run, knee starts to hurt so I stop. That's been my routine last few weeks. This morning I went on easy 3 mile jog with my wife and her friend. Knee hurt, tolerable yes, but likely would not have been able to go the 3 miles at my normal pace. It's frustrating to me. Felt pain today running flat sections, downward sloping sections, but very little on upward sloping sections. But I guess that is common based on what I am hearing from people. Screws up my head at times since I still feel nothing when cycling. I am very excited about my Physical Therapy appointment tomorrow afternoon - FINALLY. Got to get a good plan of action from the PT on stretching and other stuff to remedy the likely muscle imbalance and tightness. My game plan, once the issue is resolved, is not to jump into Week X of OS and start running the workouts as prescribed for the week the JOS in on currently. My A-event is way way off (November), so I will started running with OS Week 1, while maintaining cycling in the appropriate week of the JOS.
Question for the group: Do you think my idea on starting to run again from the start, as if in Week 1, is best course of action once the knee issue is remedied?
Good luck with the PT appointment tomorrow and let us know what you learn.
@Dave - I assume when you mean "week 1" you mean without the vDot test, right?
Personally, coming back from injury and jumping into OS running is probably not very smart. And I think you know this as well.
I injured my anterior tibialis (fleshy outter part of the shin) during OS in 2008 (total overuse issue of my own making) and was down for a month or so. What was suggested to me, and worked well, was to just focus on frequency running. Run 5 to 7 days per week for just 15 to 30 minutes @ Z1. That way my legs got back into the running groove with low intensity, stress and the like so as not to put stress on the legs. Worked great.
I know you and for you to simply run Z1 is like trying to hold back a caged lion. But it is too early in the season to be messing with injury. You have 9+ months until IMAZ to work on your run. Giving yourself a couple of weeks right now will not affect IMAZ at all.
John
Have to agree w/John S' advice on the come back based on my own experience coming back from similar injuries over the last 18 mos. I started out with frequent short runs (not more than 15 mins) and then built up slowly over a few weeks. I have never had a bad result with that ramp up approach. Me, I would not just dive right into OS week 1 running. YMMV though. -John