with the magical methods of Marisol’s physical therapist, I’m running again. i’m thrilled and it’s a big deal. and i don’t want to screw up my progress by doing too much too soon.
as it is now i’ve been doing 2 or 3 runs a week, at 3 miles each time out with zero pain. 
i want to build up slowly from this a little at a time. how do I build up while remaining sensitive to the rehab/injury situation?
many thanks,
kittycat
Try doing all your runs after biking or swimming. That way you won’t have to run as fast/hard to get a good workout. Thus your body will be fatigued, but you will be less prone to injury.
i don’t have answers, but i just wanted to say congrats!!! feels good, huh?
=)
I second what Nick says - I find I run better when my muscles are already warmed up from either biking or swimming. This summer I’ve been riding my mountain bike to meet my friends for running instead of driving. It is just a 20 minute ride but it is enough to loosen me up. I’m 44 and battle tightness on my right side.
Good luck with your rehab!
yes, it’s thrilling!!! I already have big ideas about doing a half marathon in the spring. if i play my cards right it can happen. i’m terribly psyched!
Congrats, and welcome back to pavement (or trail) pounding.
Do the standard “don’t increase volume more than 10% per week” rule, and you’ll be fine.
So, next week mebbe do 3 4 3, then try 4 4 3, then mebbe 5 4 3, something like that. Then take a week of reduced volume, and do it all again.
This “coaching” was worth exactly what you paid for it. But, at least you don’t have to worry about me firing you. 
PS - FWIW, I didn’t take my own advice here. After 2 weeks of 0 running (sprained ankle) I did the following weeks: 5m, 8m, then 19m, then like 32m. So, do as I say - not as I do…
September 6, baby, September 6.
Then, there is a little matter of some ass-kicking that will take place on Thanksgiving morning. The punkin’ pie will taste that much sweeter.
ok this sounds good. i think i’ll build up on one day only for awhile, and start officially at 3,3,3. when i get to one day of 6, then maybe cut that down to 4 and add in another day that starts with 2 or 3 and see how that goes…keeping the same overall increase the same, but just adding in one more day.
so when i get to 3,3,6 change it to 3,3,3,3 and continue to build on the long run day. yay! hope it works out.
thanks for the advice! i might make one of those days a deep water run.
please. you couldn’t whip yourself out of a wet paper bag.
besides, it’s likely i’ll be running 8’s or 8:30’s by then…which over 6 miles would leave you wimpering like a little school girl.
(OOOOHHHHH!!! BURN!)
You might also take a look at Hal Higdon’s “Spring Training” program. I’m doing the intermediate schedule until it’s time to switch to marathon build-up in about 7 weeks (I’m doing a Feb. '06 marathon). I do cross train on Mon. rather than run because 5 days/week running suits me better than 6. The link is: http://www.halhigdon.com/spring/Springinter.htm
hey girl, talk to matt about it but it seems like you have the concept down. be careful:-)
yeah, i really want this to work out. i wanted to hear some input and talk with him this afternoon about what he thinks is best. matt the magician. did you get any tomatos??
thanks Amy!
8:00 minutes my ass. I’m planning on running about a 24 minute 10K once my knee is ship-shape. I may even run the entire course once, then start again, catch up with you, and beat your little ass again.
shiiiiit. by the time you haul it over the line i’ll have baked 3 pies, roasted the turkey, and taken a 20 minute nap.
(OH OH OH, DOUBLE BURN!!)
No, seriously, if you need me to turn around and come back to walk part of the course with you, I will. I wouldn’t mind starting together, sprinting ahead, returning to you, then walking with you for a bit, then repeating. I know you are really worried about a 10K, little camper, and I’m there for moral support.
i know all about the male ego. so, if it makes you feel better, i can tie up one of my legs and just hop the whole course. i mean, i’m sure i’ll still beat you, just not as badly.
“i can tie up one of my legs and just hop the whole course”
Now you are talking. Deal. I’ll make sure channel 9 gets plenty of footage.
By the way, and greatly off topic, I think that Carol Williams of Chanel 9 is hot.
hey, didn’t you think that big goofey eyed woman (who ran away pre-wedding) was hot? lol!! you like a little crazy, do ya? lol!
Yeah, I have that nutball Jennifer Wilbanks pegged for the third (or is fourth?) Mrs. Big Duke Six, then Carole Williams. I’ll fit Angelina Jolie in there somewhere.
As was said – rightly or wrongly – about Anita Hill, I like them a little bit nutty, and a little bit slutty.