Yesterday I ran 4k and it felt ace. The one benefit (if there is any benefits?) of being injured is when you actually get back on your feet the feeling of running is awesome and almost like starting again. Even though it was only 4k at 5min/k average it felt so good to be outside in the sunshine just doing what I love to do, run. Is this a benefit of being injured, not sure, maybe? Of course the longer you are injured the better the feeling.

This was my second attempt at a comeback after the first ended when I ramped up too early with the possibility of running a marathon , what was I thinking with hindsight? Today I have a second scan to check on the calf tear and hopefully confirm that is has at best fully recovered, at worst is smaller than its original 5cm. Either way I will have some confidence moving forward in my rehabilitation.

Returning from injury is fraught with danger of course and I am very mindful that I really need to get it right this time with the year slipping away from me and some very important races appearing on the horizon. You are in a catch-22 situation when faced with this dilemma as you want to be ready for the races ahead but to do that you need to put in the ‘time on legs’, without too much time on legs of course. This is the fine balancing act you need to maintain as you return from a long layoff.

The most important factor is the cardio fitness you have lost over the period of your injury. As I have said many times I’m a big believer in a 3 times rule, this equates to multiplying your time off by three to give you a rough idea of when you can expect to be back to your pre-injury fitness levels. In my case I’m now looking at 6 months minimum, which writes of the year unfortunately. This does not mean I cannot still compete and run the races ahead but I should not expect any PB’s (or PR’s for my American Cousins). Truth be told I’ll be happy to just complete a marathon at the moment, of course by complete it will need to be sub 3 hours, one has certain standards you know and I’m not losing my 25 sub3 marathons in a row streak. As I mentioned in an earlier post runners love streaks or was that steaks , whatever?

Confidence is high at the moment, pre-scan, as my 4k yesterday was pain and niggle free. The calf has felt good for the last week and with the elliptigo work I have been doing last week I am sure the tear is either fully recovered or very close. After 10 weeks I would expect this anyhow but the set back a few weeks ago has left me second guessing my recovery which is the reason behind the second scan.

I am so looking forward to posts on injury recovery and marathon training rather than all ‘doom and gloom’, ‘woe is me’ posts which have been my forte over the last few months. How I miss my double up days and weekly mileage nudging 150k minimum. happy days which seem like a distant memory now. No worries, I am up for the challenge and actually looking forward to my ‘return from injury stronger and quicker ’ posts. Have I written off future PB’s and finally bowed to Father time, no way. This is a speed bump on the Big Kev PB road train and I’m expecting bigger and better things in 2018, especially with the Elliptigo (http://www.elliptigo.com.au/ ) and Bionic (www.run4.com ) in my corner.

I have attached an article by Caitlin Chock for Active.com which has some good points and worth reading…..

The Slow Build

The second you get the green light to begin running does not mean you can jump full-force back into where you left off. It is important NOT to rush things, as patience pays off in the long haul. Gradually increase the amount of time you spend running and supplement the rest with cross-training.

Don’t Slack on PT

Many runners, upon getting over their injury, start to get lax on their physical therapy or other rehab exercises. Don’t get comfortable and forget that, in order to prevent getting injured again, you still need to keep up on your preventative care.

Post-Injury Comparisons

After a long break, you need to chuck out any and all comparisons to your runner self pre-injury. It will only set you up for frustration and can ultimately derail your comeback. Track the progress you make post-injury and take every victory (ie: extra miles, faster workouts, etc.) as it comes. Eventually you’ll return to “old you” workouts and times, but before you hit that realm think of yourself with a totally clean slate.

Miracle of Muscle Memory

Oh how those first few runs will whip your butt! The important thing is to remember that while those first runs will feel like you’ve got legs that have never run a step in their lives, the good news is, thanks to muscle memory, if you’ve been a runner for a number of years, you’ll snap back into fitness rather quickly. The first couple of weeks will be rough, but stick it out and you’ll be motivated by the progress that follows.

One Day at a Time 

Being patient is tough for everyone. Sometimes the only way to retain sanity is to take it one day at a time. Rather than focus on how much work you have ahead of you, look at what workouts and goals you can achieve for that day or that week. Set mini goals each week and check them off as benchmarks along your route to making a full comeback to running.

Core, Strength and Flexibility

Make the most of the time you’re not able to run by focusing on other weaknesses. Gain flexibility, improve your core and overall strength; not only will this make you feel like you’re being productive despite not being able to run much, but it will also pay dividends when you are back and running at your optimal level.

Baby Steps Back 

If you start to notice old injury symptoms or new injury symptoms creep up, reassess right away. It may mean not increasing your running for that week, or even taking a few baby steps back for the week. Cut back on the amount of time spent running and do more cross-training. Don’t think of this as a sign of defeat; typically, if you catch it and take steps back early, you’ll avoid anything serious and be back on “schedule” the next week.

Positivity and Perspective 

I’ll say it again: The biggest deciding factor in how well you can come back from an injury is perspective. Even on the days when you’d like to burn the elliptical or bike to the ground, give yourself a little window of time to vent. But, in the end, get on the cross-trainer and get it done. Look forward to the runs and more miles as they come and do not forget that each mile is NOT a given. Be grateful for them and, as you are able to run more and are back to full training mode, remind yourself not to take them for granted. This will help you remain patient and keep your eyes focused on the long term.

Honestly, coming back from an injury doesn’t stink because, while those first few miles hurt like nothing else and may leave you sore for days, the act of “feeling” like you’re a runner again is one heck of a high. So smile, even if it looks more like a grimace, and have faith that muscle memory will eventually kick back in soon!