Well, Coach Patrick got back to me, and here’s how our dialogue went. First, his comments:
Thanks for giving me some time to answer this stuff. I think that you have USAT stuff all dialed in, so I am focusing more on the bigger picture and the run.
Here is what comes to mind when I think of your week in terms of more rules for you. I’d like you to digest these and get me feedback before we go into full planning mode.
Running in General:
- All runs are on flat terrain, or a treadmill. We want knee friendly terrain.
- Short runs are the bomb.com, especially through August.
- Run off the bike every chance you get.
- Run to WARM UP for weights as you are able.
- You need a day off of running a week; eventually this will be post long run when that happens.
Re Run Distance / Durability:
- Weekly mileage needs to be 30 miles for 3 weeks before we start thinking about consolidating into longer runs.
- Runs over 5 miles should be 1 minute walk, 1 mile run, repeat over and over.
- Don’t just think of durability as running. You can do a long arduous hike and spend 4 to 5 hours on your feet…that’s just as good as a long run. How much of an option is this for you?
Strength:
- Any reason you aren’t doing leg extensions for the knee?
- Overall I like the routine; only addition would be core to the strength at home (4 to 6 days) as a few planks and push us (5 push ups, plans on elbows for 30 seconds, 5 push ups, side plank for 30 seconds, 5 push ups, side plan on other side for 30 seconds, 5 push ups, glute bridge).
And I said:
I went to see a new Physical Therapist today, and now have his insights and enthusiasm, along with Blood Flow Restriction Therapy (BFR) to try and build more strength and stability in my right leg. He also is pushing me to stay level on the runs.
• (Sigh) … OK, I will commit to running at least twice a week off the bike
• I have been running BEFORE weights for a couple of years now, and will try and leave at least 24 hours after weights before running again
• The PT’s assessment is the same as yours – my core sucks, so I have to concentrate on tightening my inner (pelvic) core muscles as I do the exercises he’s prescribed. I’ll try and add planks as I change into my new routine
• I hope to get ready for long runs by the end of July, giving me Aug & Sept to build my endurance there.
• Hiking may be a good idea – I’ll look for Spousal Approval Unit opportunities for both of us in the mountains this summer.
• Leg Extensions: the Sports MD and Orthopedist had nixed them. With the BFR, which I tried for the first time this AM, the PT feels and I agree that it’s safe to do Right leg extensions with 3-5# ankle weights, not going to full extension. This is done while a BP cuff is used to restrict blood flow to the leg. Believe me, it hurts (in the muscle, not the joint) to do a full routine of that – as hard as any weight routine I’ve done. If you’re not familiar with BFR, I can send you some links.