Thanks LM and Lauren. Yeah the pool running is out of the question. Sounds great though and very impressive setting a PR with it! My ass isn’t happy about the bike for sure LM and I will certainly watch out for any serious issues. I do remember when you had issues with that...ouch. I know my back does not like the bike either but I’ll survive. I appreciate the words of encouragement. Of course I’m crushed, there’s going to be a substantial fitness loss, the weather is getting nice...this is going to be tough but I know what I have to do and will rebuild and come back stronger than before. I also plan on seeing this places PT who specializes in running injures and analysis. I’ve had too many lower leg issues. Peroneal Tendonitis, posterior shin splint, and now a SFX. I’m doing something wrong. LM, you read Hudson....he swears by hill sprints for athletes who get injured. I’m thinking I will add these to my training for sure. Are you still doing these?
Yes! I had cut them out for a couple years, thinking they were aggravating my AT issues, but those have been fine so I added them back in. I've probably been back to doing them for about 9 months now (maybe a little longer). I feel like they definitely build a lot of strength. I re-read several Hudson sources (the book, articles, interviews) to make sure I was doing them right, and so far, so good.
Remember to keep your core engaged while you are riding. That helps save your back muscles from doing all the work. I used to feel like I'd done a thousand situps after a good spin class, but it's all about being really mindful of your posture. Also, adjust the bike everywhere until it's right--the seat height, move it forward/backward, and you can usually move the handlebars both vertically and horizontally. If you can get the fit right, it helps a lot.
Thanks . Ive been trying to rotate the recumbent bike and regular one to save my back. I will try and be more mindful of my posture for sure. It's all new to me.
Ok now I definitely plan on adding the hills sprints. I did them as I followed a Hudson plan for my first 2 HMs and I think they really helped. I started reading Daniels and he's like "DO NOT DO THEM"....Oldfartrunner would tell me the same so I stopped. I think what actually caused this injury was this one super hilly 12er I did. (pain started 2 days after) I was going DOWN some steep ass hills. I plan on keeping any downhill running to a bare minimum as my form sucks going downhill.
PRs:----- 5k: 17:48 (2019) 5M: 29:36 (2020) HM: 1:24:37 (2017) Scheduled: ???
Barking Mad To Run
What Running on Sand said.
Sorry you don't have access to a pool. This is what really helped me after I had knee surgery. Wore an aqua-jogger around my waist and ran in deep end of the pool, so no body impact. Was really surprised after I was given the go-ahead to run again how much this pool running had helped me come back quicker.
I wish you a speedy recovery!
"Do what you can, with what you have, where you are." Theodore Roosevelt
Just a little update: Got the MRI done and the report back. It says “No sign of fracture”. It’s pretty much a miracle. Going to the follow up Ortho appt tomorrow am. Hopefully will be getting some good news
Its been 3 weeks of no running. I’ve been cycling like a mad man so if i can get back to it, any fitness loss will be very minimal. There has been ZERO pain for 3 weeks also so I think that’s pretty good.
Just a little update: Got the MRI done and the report back. It says “No sign of fracture”. It’s pretty much a miracle. Going to the follow up Ortho appt tomorrow am. Hopefully will be getting some good news Its been 3 weeks of no running. I’ve been cycling like a mad man so if i can get back to it, any fitness loss will be very minimal. There has been ZERO pain for 3 weeks also so I think that’s pretty good.
Nice!!! That is awesome!!! Let us know when you resume to running, and what your doc says tomorrow at the appointment!
Terrific news. I hope your return to running goes well.
Guess who just got cleared to run again YES! I actually stopped at the park on my way home and ran a victory lap (2.4M) It felt great to move my legs again.
Doc said it was a "stress response". More than a shin splint but definitely not a sfx from the MRI. Great news. He advised me to just build back mileage as Ive done in the past like first 1-2wks 50% of pre injury volume and move up from there. I also scheduled an appt with the physical therapy place to have a running assessment and gait analysis done. Thats on May 9th.
My season isn't over. I can still race some short races this spring/summer. Will start planning my build up for a fall HM soon too!
That's awesome! The very best outcome
Former Bad Ass
Yay!
Damaris