Recovering from decay and loss of base fitness

MilkTruck

posted: 2/28/2010 at 2:15 PM
modified: 2/28/2010 at 2:19 PM

As I now pass through 4 months of downtime with little aerobic work beyond walking and light, short jogs (usually only about 45 - 60 min per day) and limited low-level weights -- I am starting to hunt around for information on re-building overall fitness.

As my body slowly heals, I'm starting to ponder how to go from 45- 55 mi/week to 0 miles per week for 6 months, and then get back to where I was, or better. During this time, I've gotten older (of course) but also now have a slew of new physical ailments and their challenges.

As I'm wondering about this....I think I can get time-on-feet and rebuilding atrophied body via walking and light jogging sessions (7 - 10 hours/week or probably 30 mi/week). But will I be better off with more short duration, higher intensity efforts? How much fitness base is left after weeks in bed, followed by months of limited activity and how do I learn what still be there without new injuries?

Anyone have any resources they'd point me to on strategies for how to "start over"?

Always do right. This will gratify some people and astonish the rest.

Batensmack

Beware, batbear...

posted: 2/28/2010 at 2:30 PM

Starting over has to be one of the hardest parts, but it also seems to be a theme with life. It's like our eternal zen meditation - when we've got "it" (whatever "it" is) licked, we find out that it's time to start over. I think that this is where the concept of karma and reincarnation came from. It seems to be the human way - make some progress, then start over.

I've got no resources, but I'll be watching your recovery and taking my own encouragement from it. It took you a long time to build up to 50 mpw. I'm sure that building up to that level wasn't without any setbacks. Now you've got a bigger one.

I do know that, from my own experience with injuries, they don't ever totally go away by the time your body is ready to start healing. In fact, they continue to nag for a long, long time. The hard part for me, in the past, has been figuring out if it's an old injury and the pain is a healing pain, or if it's a new injury and I need to rest. But with every setback, I get a new sense of what my body can handle.

Good luck, Truck! You'll lick "it" again.

2012 Goals:

1. 1500+ miles.

2. Streak starting in March or April if I'm healed.

3. 100 Push up challenge to get some upper body strength back.

4. Get weight under 180 by the end of the summer.

5. 1 or fewer alcoholic drinks 4+ nights per week every week.

6. Concentrate on 5K distance and September HM.

7. Have fun!

Tchuck

posted: 2/28/2010 at 2:54 PM

Milk Truck

You have gone through a lot. Build slowly. I am totally against the shorter higher intensity work outs when on road. If you hop on a bike or elliptical, it is fine to crank it a bit here and there but not on the road. Take your time. Your body has a memory system so it won't take as long to get it back.

Those who try, fail! Those who do what it takes to succeed, succeed!!

Phidippides

posted: 2/28/2010 at 3:27 PM

Milk - I have started over many times - I'm sorry to say There is only one way that I know - which is to figure out where you are and start a normal and cautious build from there - easy It won't take that long - just be cautious and start from where you are

Champions are made when no one is watching

wannaberunner

I look my best blurry!

posted: 2/28/2010 at 4:39 PM

What do I know? Well, I can hardly say I'm starting over because I've only run since Jan '09. But I am doing the aquarunning thing for 3 1/2 weeks now while my hip heals. I am feeling pretty spent at the moment from a 1:35 "run". I haven't been using a flotation belt for a week+ and that has really upped the intensity level. If you have access to a pool, I bet it would be a good idea for you to get some good cardio while you are otherwise healing and having to limit your time on your runs. It would get everything moving again. I was talking to someone about a PT office that has an underwater treadmill. That sounded pretty interesting. Maybe there is one in your area. How was the knee surgery?

MilkTruck

posted: 3/2/2010 at 9:17 PM

Thanks to all for the advice, some good insights. Sometime in the next few weeks I'm going to start with an hour each day of....something....and see what the body will absorb. I'm using an upper body (hand bike) exercise machine now to try and build some aerobic capacity back...this thing is hard!

Always do right. This will gratify some people and astonish the rest.

wannaberunner

I look my best blurry!

posted: 3/2/2010 at 9:23 PM
modified: 3/3/2010 at 6:53 AM

I'm using an UE bike 3-4x/week. I use an iso strength setting, chosen by PT. The higher the RPMs the more resistance. I'm with you, it is soooo hard! I think he wants me to give up but I don't. 25-30 min of misery. Going for 35 min tomorrow.

spaniel

mileage hound

posted: 3/2/2010 at 9:26 PM

Lay off the intensity until everything strengthens up. First priority is just to get back into it and get some base fitness back. Good luck

2012 goals: Fastest race times since 2006.

MrPHinNJ

Prince of Fatness

posted: 3/2/2010 at 9:54 PM

This is just a thought off of the top of my head. You've lost fitness throughout your body, not just the part that runs. Maybe you could work different part of your body each day. This way you won't be overworking anything. Work on your core strength. That will support your running as you get into it more.

Be patient and keep working. You'll get there. Good luck.

There is a long dark road ahead of me.

Recovering from decay and loss of base fitness (Read 698 times)