Starting Monday 3/19 - deep water running Mon-Wed-Fri build to 60 - 90 min sessions. I plan on using my HRM to maintain HR no lower than 140 - build to 160. Will gradually add intervals as my leg tolerates. Strength training Tues - Thurs and 1 option day on the week-end. Questions 1) Is pool running enough to maintain my leg muscles? Are there specific exercises(non wt bearing) I should be doing as well? I'm not sure how long it will be before I will be allowed to do lower body strength training on land - I'm guessing 4 weeks? 2)Suggestions for running specific upper body/core exercises? I prefer free weights as my left side seems to dominate. Ideally, I plan on losing .5 lb/ week to get to my goal weight of 112 (I'm 5'4" - currently 118) by the time I'm ready to run, but I'm not obsessed with the number - I'm more concerned with adding/maintain muscle and losing fat.

What about plain old swimming? You mentioned pool running so I guess you have access to a pool. I've seen some amazing results in people who added swimming to their routines.

Christos: I'm not allowed any lower leg machines or even standing to do upper body work with free weights at this point. I was thinking more along the lines of deep water exercises. Sucks big time, but not even allowed to do prone hamstring curls . I'm using the standing bench to do leg raises(bent leg) and twists. Mike: pool is 25 meter - not a swimmer but I try to do laps after pool running - still using the flotation device - back - breast - side - crawl - back - breast. Which leg kick is best for hip flexors? I know mine are weak. I have pelvic instability on the right, and tend to start "circling" with my right leg when running fatigued. I have a .5" difference in calf size between R and L(normal for me) - but this increased to a .75" difference after last injury and was really tough to get that muscle back to "normal" size. I may have a short right leg, so will ask to be evaluated by the ortho before I restart land running. I really want to address as many muscle imbalance issues as I can before I start running - I do not intend going through this again!!! I am getting fitted for the bone stimulator this AM - so will ask about specific exercises. I am still putting together a strength trainging routine for Tue - Thurs and will post when I get done so hopefully will be able to get help fine-tuning. Thanks for the replies.

Chenille, I've spent some time running in the pool while injured, and while it doesn't do what running can do for you, I do think that you can maintain and even increase your aerobic and muscular strength by pool running. Sounds like it's the perfect medium for your rehab. Often times I had teammates who would come out of the pool and run PR's because they were rested from the pounding and the pool had made the muscles that are underutilized in running stronger. Sounds like you are right to focus on strength training. Hopefully your therapist can recommend other exercises for you. I imagine that the stress fracture was brought on at least to some degree by these muscle imbalances, and you are right to try to fix this problem before getting back to running hard. One more point--when you do go back to running on the land, try to find some trails and stay off the asphalt! Good luck!

Chenille, One more point--when you do go back to running on the land, try to find some trails and stay off the asphalt! Good luck!

Already got trail shoes picked out Plus, we have a 440 meter indoor track under construction - it will be under a bubble dome. "Regular" people will have access to it at various times during the day. It should be completed in August. Jeff, do you try to match your "stride" in the water? I tend to just go for high cadence - but wondering if I would be better served by trying to lengthen my stride instead? Christos, thanks again for the swimming info. I went swimming this morning (shallow pool)- no aqua belt - I finally broke down and got a float board. I am totally wiped out after 45 minutes - maybe will rethink losing any more body fat until I'm back on land - had a hard time floating!!!

Perfectly - I have done intervals and sprints - but never thought about the butt kicks and high knee stuff - thanks! Scenery is bad but then longest treadmill run was 2:45 - I have an MP3 for the pool - couldn't do the work outs any other way!

Yep.

Pool Run Graph It would be really difficult to maintain intensity without a HRM - in the 30 sec it took to adjust my player - I dropped from 160-148(I was still kicking). I'm finding it a little hard to pace to maintain for the full 60 min. I had my 1st ever "charley horse" OMG I thought my calf was going to explode - thankfully it was my L and not my R. If that had happened without a belt - water depth 8 - 11 feet...I assume this is from too much dorsiflexion? L - R muscle discrepancy is very apparent with slower longer strides - not something I would be aware of on land. I can see this will really help me correct some muscle imbalances. I have ordered water walkers to help with maintaining plantar flexion. This MP3 is a larger version of what I use. It's simple, but cheap and works well for DWR - I clip it on to the aqua belt, not sure how the earplugs would stay in for a real swimmer.