After 4 months of battling a knee issue, I think today marks the end of the comeback and the start of moving on. The last phase is hill work. I managed a 10k last week, but all of the rehab was on a flattish trail. I tried out a 61m gain 5k on Saturday; all went well, so today was a return to what used to be my weekly 154m gain 5k. True I decided to walk two of the worst hill tops (cv fitness rather than a knee issue) but I completed the 5k and the knee seems to have held up to the battering it got on the stony down hill stretches. So now (🤞) onwards and definitely upwards. A weekly 154m height gain 5k, a flatter 5k and week on week increasingly long run. 10 miles is the next target.
I ran into a very seasoned runner I know as I walked home. He said I could call myself a proper runner now; overcoming a major setback being some sort of rite of passage! I'll take that from him. Thanks for all of the fantastic support and advice. The knee file is formally closed (🤞when I am sure that there is no reaction later today🙃).
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Beachcomber66
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Your friend is correct, you are a proper runner Beachcomber66, glad that your knee is healed, I hope there are no more issues with that, onwards and upwards 🏃🏾 👍
that's fantastic and that advice rings really true. Please do take care in your comeback, maybe a deload week? I've read a lot about that recently. Anyway welcome back!!
Thanks CP, I haven't heard of de-load week, but roseabi's plans have check in and other pauses in them, so principle is probably similar. I don't have a particular event in mind so plenty of time to build up steadily. I have learned that it takes less time to pick up an injury than it does to get over one!! Sufficient aversion therapy to last me for a while.🙂
basically an other friend was told that by the physio and read it somewhere at the same time; the idea is that 1 week of the month you reduce mileage and effort significantly to give your body rest time. I suppose it depends how much one is doing in a week but it makes sense if you are doing quite a lot. Anyway it sounds as if roseabi's plan encompasses that anyway. Yes, please stop getting injured
😂 will do my best CP2 thanks. It does sound sensible, especially as you build up into the longer runs.
How lovely to read! This sounds really promising and you are now on your way back. You will get back to the 10 miles eventually. Your three weekly runs look like a really good plan in working on hills, flatter surfaces and a longer run. Well done you. I'm so pleased for you!
Physio was confident that my knee was structurally sound and that I could get back to hills, so I didn't feel as though it was much of a risk. Everything felt really solid; better than before the injury. So 🤞
Thanks Sandie. What are you saying ? 🤣🤣beep beep here I come 🐸. I fully intend to be really sensible. Today's run took 37 minutes.....I rest my case. Molly walk now....should loosen things up a bit.
Cheers IP. The knee feels great, but I know that I need to keep the pace down. It feels as though a 4 month headache has lifted. Might do a repeat of my 10k next and then take stock. Swimming has restarted so that should help too. It would be good if I could get in a HM before December.....but first things first! 10 miles. 👍
Nice to get the final recovery stage under way Buddy. Looking back, post injury physio has always left me stronger than I was pre injury, so here's hoping the pattern is repeated.👍
Thanks Linda. I will print off roseabi's HM plan and apply an age related adjustment. That worked very well last year, although the hard work was done in June and July. A bit behind this year, but I will just see how far I can go without taking daft risks. 🙂
Behind for what though BC? I keep adding additional short recovery runs in my schedule to spread out the long runs; without the pressure of a fixed date it's much easier to be flexible 😊
Thanks Linda, you are right of course, there is no event on the horizon. Last Autumn and Winter I twice built up to mid teens km runs, aiming for another HM distance. I was stopped in my tracks by bad chest colds/infections; so the driver behind my comment was to make progress before the bad weather comes. I will just see how things go; no sense in overdoing it as you say. 🙂
Well done BC, you've certainly put the work in to come back hopefully a stronger you...let's face it, you've got to have pretty healthy legs to manage a weekly 154M elevation gain!
Brilliant job, hope you enjoy reaping the rewards 😊👏
She is very good and very nice, but it would be good to have a rest from the couch... you have had more than your fair share this year and come through it too so 👏👏👏👏👏🙂
All sounding very good indeed😊 I opened a knee file a fortnight ago by falling from a three foot wall and I certainly won't be closing my file or even starting to run for some while yet. Happy injury free running to you. 🏃🏻♂️😊🦉
So long as you have a recovery plan that you believe in, you will be fine. Structure, exercises, and timetable make you feel that you are progressing and that makes all the difference. Keep bringing us up,to date; VRB healing waves work!! 🌊 🌊 🌊
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