Follow up with Orthopedist

[mrshandy]

So I had my follow up with the orthopedist this morning. It went good for the most part. He said I'm healing well and I can ditch the boot as soon as I feel comfortable. I can likely start running in 4 weeks (yay!) and start other stuff like pool running and stationary bike.

However, he did seem wary of Boston and said that I can start with 2 miles x 2/week and then build up 10% each week. It said it was the best way to prevent a stress fracture.

I did the math and this only puts me at 12 miles/week by the time Boston training starts if I do a 12-week plan. :^) I'm fine with pool running to supplement, but the build up seems crazy slow. I'm going to have a hard time not building up a little quicker than that.

I would appreciate any advice or thoughts on this. I'm worried but still hopeful .

[thom]

What other exercises might be safe cardio to help get your HR up? I agree w/ pool running but know it can be hard to find access to a good place for it sometimes. Can you bike or spin? Strength train in circuits & add more cardio as you heal? I think trying hard to have quality workouts in addition to those two runs will be key. And yes, ask about a walk/run definitely.

I really think Boston is still do-able for you, but every person's body and healing is different. I'm no expert, but just take things one step at a time and try not to worry too much about months down the road. Keep up w/ PT and honestly assess week by week. (Are you in PT?) We are all SO rooting for you.

[cinco]

I don't have any advice, but yay for ditching the boot!

[mrshandy]

Oct 6, 2015 12:07:39 GMT -5 thom said:

What other exercises might be safe cardio to help get your HR up? I agree w/ pool running but know it can be hard to find access to a good place for it sometimes. Can you bike or spin? Strength train in circuits & add more cardio as you heal? I think trying hard to have quality workouts in addition to those two runs will be key. And yes, ask about a walk/run definitely.

I really think Boston is still do-able for you, but every person's body and healing is different. I'm no expert, but just take things one step at a time and try not to worry too much about months down the road. Keep up w/ PT and honestly assess week by week. (Are you in PT?) We are all SO rooting for you.

I can bike/spin. No PT.

Thanks!  I'll definitely have to be creative to get the cardio in.

[al320]

Yay thats good!

Well, i think even with minimal training you can run boston and do fine. Im guessing you are more than ok not trying to pr there. This isnt your first time at the rodeo. Find a low mileage training plan (or make one up), peak lower....youll be fine. Getting their, and across the finish line, should be your only goal, and you can totally domthat starting out with 12 miles per week.

[keweenawlove]

Sounds like a good update overall.

I've got an untested theory that brick workouts are a good option for marathon training if you have to limit your mileage. It gets you conditioned to running on tired legs without the extra pounding.

[gt7301b]

I also think you will be able to run and finish Boston. It might not be your fastest marathon, but it is FUCKING Boston!!

[G22]

I don't have any advice to add. But yay for ditching the boot and being able to ease back into running!

[mrshandy]

Oct 6, 2015 13:34:00 GMT -5 scm1011 said:

That's great that you can ditch the boot! I think you've already gotten good advice, but why no PT? A good sports PT might be helpful as you navigate this. I'm rooting for you!

I have no idea. I forgot to ask.Whoops. Maybe I'll look into this.

[skwcm80]

Whoo hoo for getting rid of the boot. I hope your complete recovery goes faster than expected.

[Susie]

I would err on the side of following the conservative ramp-up on mileage. Yeah, you'll only be at 12 mpw when you start Boston training, but how many mpw would be you be at if you try to be more aggressive and have a setback? With something like running Boston on the line (as opposed to a specific time goal like BQing for the first time), I'd rather go conservative and be more sure of getting to do it, than take risks and maybe not. Healing stress fractures can be assholes.  

For getting your fitness up on top of the lower mpw of actual running, pool running is super boring, but very safe and pretty effective. I like the brick suggestion too!

[labbie]

Great news about the boot! I agree re. being in good enough overall condition will be more than enough to get you through Boston and enjoy it. I'm not sure how rowing is for ankle issues, but it kicks butt for cardio. A woman at my old gym had a foot injury and rowed like crazy, ran 2x a week, and finished a goal marathon.

[hannahb]

So as a PT I'm wary of it as well but as a runner I get why you want to run. What about a run:walk program. I would definitely get in cardio via the pool or bike however a good portion of a marathon is time on your feet (I.e weightbearing). So while other exercise is good it won't build those muscles the same way. Nor will it help bone growth as there's a huge weightbearing component to that too. I would suggest a run to walk that way you get more time on your feet.

[ebeth]

I would think you could be a bit more aggressive since this wasn't an overuse injury. How have you increased your moileage following a break from running before? I've found that I don't need to follow the 10% 'rule' when returning after a break and I haven't had any issues.

[jamalynn]

Yay for ditching me the boot. I don't have much advice but spin classes will definitely help with the cardio endurance. Good luck and keep us updated.

[bostonmichelle]

Glad to hear you can ditch the boot. I hope you can follow a plan and be able to run Boston.

[taratru]

Hooray for no boot! You've gotten lots of good ideas here. I hope you bounce back even more quickly!

[joenali]

I'm glad you are healing well! That's awesome! Did the doc mention anything about PT? I highly recommend it after being in a boot for so long you are going to need to strengthen and regain balance and proper gait. It's so helpful!

[mrshandy]

Thanks everyone for your fabulous input as always!

The doctor did not mention anything about PT. Now I'm wishing I would have asked. He said if I have further problems, I should definitely check back with him. Otherwise just follow the slow build and I should be ok.

I did my first pool run today and it went well. Boring, but I felt like I got a good workout. I'm going to look into spin/cycling as well. One thing I have a question about is padded shorts. The one time I tried a spin class, I remember my ass aching for days afterwards. Is this something my muscles will get used to? Or do I need padded shorts?

[ktzmoh]

Yay for losing the boot!! I have no advice, but I do feel confident that you'll get across that finish line and we are all rooting for you!

[runblondie26]

Sounds like a positive update mrshandy. I'm glad you get to ditch the boot!

Easier said than done, but take it one day at a time. You still have a good amount of time before Boston to figure things out.

[cinco]

[quote author="mrshandy" source="/post/10301699/thread" timestamp="

I did my first pool run today and it went well. Boring, but I felt like I got a good workout. I'm going to look into spin/cycling as well. One thing I have a question about is padded shorts. The one time I tried a spin class, I remember my ass aching for days afterwards. Is this something my muscles will get used to? Or do I need padded shorts?

[/quote]

You 'll get used to it. Weird, but true!