Thursday, September 3, 2015

The road back

It's obviously been a while since I've posted an update, but I'm happy to report that so far, all is progressing well. After six and a half weeks away from running, I have now been back to light jogging for just over two weeks. It has been a difficult couple of months between the crutches, the boot, and uncertainty regarding the particular injury (navicular stress reaction). Unfortunately this bone does not heal as well as others in the foot, so it's important to have a very conservative approach. I am certainly not in the clear yet, but signs are positive. As anyone who has gone through a stress fracture or reaction can attest to, coming back is not an easy or exciting experience. Having my foot in a boot for so long has brought along tightness in almost every muscle in the injured foot as it has been stationary for so long. My days still go between absolute panic and calm as I over-analyze the different tensions around the foot looking for any sign of a return of pain in the affected area. What I can say for certain is that my jogging is increasing, and no pain has returned. Next week could be a different story, so I need to remain vigilant, but right now, I am very optimistic and letting myself get excited about the Olympic Trials again. Fortunately I have more than enough time to be as conservative as possible over the next 6-8 weeks.

I was much less aggressive with cross training during this injury period than I've been in the past as the injury is the most delicate I've had. I was still able to get a nice mix of aqua jogging, biking, and rowing machine, mostly in order to stay sane through the process.

While there is nothing impressive about my first two weeks back in terms of training, I thought there may be some interest in the progression from an injury of this nature. This is very similar to my progression from my tibial stress fracture about 8 years ago. The comeback is, and will continue to be humbling, but I can say I desperately miss training, and this experience is going to provide me with the focus and motivation necessary to have my most productive marathon build-up yet. Los Angeles will be here before we know it! Thanks again for reading, and feel free to check out my first two weeks below.

Week 1 AM PM Strength/Drills Mileage
Wednesday 3 x 3 minutes jog, 3 minutes walk off 20 minutes 1.5
Thursday 4 x 3 minutes jog, 3 minutes walk off 2.5
Friday  2 x 8 minutes jog, 3 minutes walk off 20 minutes 2.5
Saturday off off
Sunday 20 minutes jog off 20 minutes 2.5
Monday 25 minutes jog off 3.5
Tuesday 28 minutes jog off 4
TOTAL 16.5
Week 2 AM PM Strength/Drills Mileage
Wednesday off off
Thursday 30 minutes jog off 20 minutes 4
Friday  30 minutes jog off 4
Saturday 32 minutes jog off 20 minutes 4.5
Sunday off off
Monday 35 minutes jog off 20 minutes 5
Tuesday 40 minutes jog off 5.5
TOTAL 23

6 comments:

  1. Like an oak. You'll come back stronger than ever. Thanks for the update.

    ReplyDelete
  2. Hi Ryan,

    It's great to read that you're well on the road to recovery! I have an easy event that you may want to incorporate into your training calendar. It's called the Friends of Jordan Run & Walk, and it's a community fundraiser that supports Marshall, a boy battling SCID. It offers a 5K and 10K, so there are options for all runners. Their website is funrunwalk.wix.com/friendsofjordan. It's the last year of this event, so don't miss out! I really think you would enjoy it both from the running perspective and the community aid perspective.

    Hope to see you there!

    Jessi Beyer

    ReplyDelete
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  4. Dear Ryan,

    I'm Phoenix with Stryd. We make a power meter that helps with run training and form. We would love to talk with you about using power in training, and give you a chance to try the power meter. We'll be at the New York Marathon (Expo booth 550), so we could meet there if you are attending. We can also arrange a call whenever it is convenient for you. Please let me know if you are interested. :)

    Phoenix Dai
    Email: phoenix@stryd.com
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    ReplyDelete