End of rehab!

[Beachcomber66]

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🙃).

[AlMorr Half Marathon]

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 🏃🏾 👍

[Beachcomber66 Administrator Half Marathon in reply to AlMorr]

Cheers Al; onwards and upwards I guess.🙂

[Couchpotato2 Marathon]

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!!

[Beachcomber66 Administrator Half Marathon in reply to Couchpotato2]

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.🙂

[Couchpotato2 Marathon in reply to Beachcomber66]

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

[Beachcomber66 Administrator Half Marathon in reply to Couchpotato2]

😂 will do my best CP2 thanks. It does sound sensible, especially as you build up into the longer runs.

[Hidden]

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!

[Beachcomber66 Administrator Half Marathon in reply to Hidden]

Cheers GTFC. IC is awful! Good job we have VRB's to keep us afloat!!

[Dexy5 10 Miles in reply to Beachcomber66]

And VRBs to share the couch with

😃🛋😃

[Katnap Marathon]

That's some serious testing you've done! 👍😁👍

[Beachcomber66 Administrator Half Marathon in reply to Katnap]

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 🤞

[Sandie1961 Half Marathon]

Woohoo, great news BC 🥳 It’s been a long slog, but 🤞🏻you are up and running again (literally!). Now you just have to be sensible 😜

[Beachcomber66 Administrator Half Marathon in reply to Sandie1961]

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.

[Irishprincess Administrator Half Marathon]

That’s great news BC! You must be breathing a big sigh of relief after that lot. Enjoy the comeback and watch that knee carefully 👀🔍

[Beachcomber66 Administrator Half Marathon in reply to Irishprincess]

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. 👍

[Irishprincess Administrator Half Marathon in reply to Beachcomber66]

Just avoid the breaststroke 🙀

[Beachcomber66 Administrator Half Marathon in reply to Irishprincess]

We do all strokes IP......but you have reminded me that physio said crawl is better. Pity that breaststroke is my main really strong stroke!

[Irishprincess Administrator Half Marathon in reply to Beachcomber66]

Yes breaststroke use to be my stroke of choice but then I read that it puts pressure on the knees. The things we give up for running 🙄

[Irishprincess Administrator Half Marathon in reply to Beachcomber66]

Are you allowed to do backstroke? Our pools have put a ban on it since reopening!

[Beachcomber66 Administrator Half Marathon in reply to Irishprincess]

We are, but it is a class with a coach so very organised. Back stroke is my number 2 stroke and also very good for runners.

[Buddy34 Half Marathon]

Brilliant news Beachcomber66. You must be really pleased. 🤗🤗

[Beachcomber66 Administrator Half Marathon in reply to Buddy34]

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.👍

[linda9389 Administrator Marathon]

Fantastic news BC, you've done so well. And a plan too! Fabulous.

[Beachcomber66 Administrator Half Marathon in reply to linda9389]

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. 🙂

[linda9389 Administrator Marathon in reply to Beachcomber66]

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 😊

[Beachcomber66 Administrator Half Marathon in reply to linda9389]

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. 🙂

[cheekychipmunks Half Marathon]

Boom, back 💥 👏👏👏👏👏

Sounds like a perfect running plan BC. Back to your beloved hills!

Well done on completing your rehab. You deserve a looooong stretch of injury free running now. 🏃🏃🏃

[Beachcomber66 Administrator Half Marathon in reply to cheekychipmunks]

Thanks CC. Virtual Vitality to look forward to now. Should be enough to keep me sensible. 🤔

[JonathanP 10 Miles]

Excellent news BC - onwards and upwards!👍

[Beachcomber66 Administrator Half Marathon in reply to JonathanP]

Thanks JP...time to stop whining and start some serious running!

[Run46 Half Marathon]

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 😊👏

[Beachcomber66 Administrator Half Marathon in reply to Run46]

Maybe Garmin is exaggerating the height for me !! Everything feels ok tonight so looking good. 🙂

[Dexy5 10 Miles]

Whoop whoop whoop Beachcomber66! There is no doubt that you are a seasoned runner. Well done on those hills too.

Bye bye physio 👋👋👋

[Beachcomber66 Administrator Half Marathon in reply to Dexy5]

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 👏👏👏👏👏🙂

[Dexy5 10 Miles in reply to Beachcomber66]

Yes I am feeling stronger now than at the beginning of the month BC. A slow journey back to 10k and things will start to fall in place again I am sure

[Beachcomber66 Administrator Half Marathon in reply to Dexy5]

Good...we can't go into battle one musketeer short!!

[Tasha99 Marathon]

Yay that’s great news!

(OMG I marshalled the Hardmoors 110/160 on Saturday night. Those guys are superhuman.)

[Beachcomber66 Administrator Half Marathon in reply to Tasha99]

Think I have left it a bit late in life to try that one!! Well done for helping out Tasha.

[over61andstilltrying Half Marathon]

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. 🏃🏻‍♂️😊🦉

[Beachcomber66 Administrator Half Marathon in reply to over61andstilltrying]

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!! 🌊 🌊 🌊