Monday April 18
10 miles, 64:44 + strides
Tuesday April 19
8 miles, 52min
8x400 with full standing rest: 82, 77, 77, 75, 74, 72, 72, 69
Wednesday April 20
AM 5 miles, 35min
PM 5 miles, 35min, drills + pool
Thursday April 21
AM 6 miles, 40min
PM 7 miles, 47min, strides
Friday April 22
10 miles, 65:20 + drills
Saturday April 23
10 miles, 69min + pool
Sunday April 24
15 miles at 85% on Boston marathon course, 1:26:40
5:56, 6:01, 5:44, 5:50, 5:48, 5:55, 5:45, 5:46, 5:47, 5:48, 5:37, 5:40, 5:47, 5:37, 5:39
76 miles
Hey Ruben, I was referred to your log by Nate Jenkins. I am currently sidelined with a stress fracture in my sacrum and he said that you have come back from this same injury. When you had yours how long did you rest completely before you started to cross train, and then what types of cross training did you do? When you started running again were you totally pain free or did you still have some pains? Did you do any strength exercises to help your recovery? Any advice you can give would be much appreciated. For reference I'm in my first year out of college and for the past 11 months had been running 90-100 miles per week in training. Thanks!
ReplyDeleteHi Jacob,
ReplyDeleteI also had a scrum problem back in March of 2009. Mine was an accidental fall during a run in which I fractured my left sacrum. At first it was hard to diagnose because it took a long time until I got my MRI. After my accidental fall (slipped on icy roads), the trainers throught it was just a bruise on the bone. I kep running on it for 2+ more weeks thinking it would get better, but it didn't really. Reason why I kep running is because it was at a pivotal point furing rracing season (NCAA nals). After I got an MRI, I was told immediately to stop running to prevent future nerve problems. I took about 1 week off doing absolutely nothing, then I started to slowly do a mix of elliptical, bike and pool. I noticed that it hurt a little to do too much hard elliptical and pool. During the same time, I tried to do a lot of walking type drills/dynamic stretching to strengthen some of the area. I did that for about 6 weeks, then I slowly started running. I believe my first run was 1.5 miles. As I kept running it was still tender and tight around the area and then it was finally good. However, it took about 3-4 months until it was fully healed. My advice is for you to do a mix of cross training, some drills for strengthening and ice EVERY day. Also, if it helps this link (http://rubensanca.blogspot.com/2009/04/mri-results-are-in.html) has all the info from the time my injury was diagnosed to my full come back. Just click on the bottom "older" link to see how I went about recovering each week. Keep in mind my injury happened on March 1, 2009.
actually, click on "newer" news instead of old.
ReplyDeletehttp://rubensanca.blogspot.com/2009/04/mri-results-are-in.html
my first week of cross training: http://rubensanca.blogspot.com/2009/04/xting-my-way-out-of-trouble.html
ReplyDelete