Gabba Gabba Hey Ho let's
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13-09-2021, 01:14 PM
Hi Anba .. you do come across as a bit of a 'techie' .. things had been progressing well however some runners do 'read' too much and make unnecessary changes .. time to back off to, KISS
jokes aside .. hopefully you are able to sort this out with minimal fuss TheEd
Good day coach...
lol... I just love to read books about running coach... filling up the time, true coach...need to reapply the KISS approach... For the past month...I was reading quite a number of books coach... Running in Kenya, Running Science etc... just trying to expand my knowledge. Regarding my current Situation. Latest update, I went to see another Ortho Specialist, after looking at the MRI scan -The baker's cyst @popliteal cyst is most probably not caused by the medial meniscus tear, -probable cause it might have been due to some muscle or ligament damage. So for the time being, the Dr suggested to ice and compress with the hope that the cyst will drain itself -I do have some light bone bruising...just at the medial femoral head... Wear and tear ? Not sure A lot of possibilities... maybe i was going too long on my long runs, too sudden increase on my loading...etc... I don't have much access to soft track... Only paved roads... REFLECTION thinking about it coach .. I should have gone for the RnR program coach, after my TT... Like mentioned in the Program... then followed by the Base program... where there is no run above 75 mins... That's another one of the mistake I think I got hit by Itchy BUTT Sydrome ...LoL not sure why I thought of increasing my mileage and try a long run about 2 hours... Honestly coach, I love running long.... It's enjoyable... And since it's something that I haven't done for a long time... Thought of doing this weekly... My idea was to slowly build up from 50k to 70k...per week Maybe its a good sign to cool down... I'm still grateful. it's not that is very serious, I still can fully use the knee, legs everything...just being cautious to reduce impact activity to solve the cyst. so resting for 3 weeks coach, in the meantime, I am currently having a virtual a Physio session, so far leg strength wise ok... managed to get >25 single calf raise, >30 single leg squat... just that my right leg has a little bit of stability and control issue... So I'm working on it... other than that all is Well coach... cheers...have a great day
Good Day Coach....
I found some related studies... Gives me a good hope after reading the paper, it's possible that my conditions are looking normal...lol https://www.ncbi.nlm.nih.gov/pmc/article...po=42.4419 What are the new findings? The main weight-bearing compartments presenting subchondral bone marrow oedema before the marathon, in asymptomatic middle-aged adults, showed reversibility following the training for and completion of running a marathon. The patellofemoral compartment was the region most injured by marathon running. Marathon running did not result in progression of meniscal tears and their presence did not affect performance. https://www.researchgate.net/publication...nal_Runner Conclusion Almost all asymptomatic athletes showed BME lesions, with more than half of the lesions fluctuating during the season. These data suggest that the incidental finding of a BME lesion on MRI of professional runners should not immediately be related to clinical complaints or lead to an altered training program. Looks like my conditions are not that serious coach...lol
27-09-2021, 11:05 AM
Hi Anba .. how are things progressing?
thanks for the data provided TheEd
27-09-2021, 11:54 AM
Good day Coach....
I haven't seen the Orthopedic Dr yet. After resting for 2 weeks, ran 30 mins yesterday... Felt ok... No issues whatsoever So I'm Thinking of running 3 times this week...for 30 mins... Other than that, just doing some physio.... After icing, foam rolling, doing a bit of physio... I feel better... I can do single leg squats, sitting on lotus position, etc with no issues... The cyst is still there , but not affecting any of my movements or exercises.... Other than that all ok coach...here ... Cheers
Good day Coach,
So far it's good coach... Currently Starting this week I'm doing 3 runs a week Tues Morning run 33'13 Distance=5.47k Avg Pace=6'04 Avg HR=141 Thurs Evening Run Hot weather 35'17 Distance=5.38k Avg Pace=6'33 Avg HR=141 Sun Morning Run 34'13 Distance=6.17k Avg Pace=5'33 Avg HR=156 So far ok coach , no issues with the knees. I'm taking it to easy and see how my knee responds... Mon ,We'd, Fri I'm doing more of body weights exercise for the whole body plus I bought an exercise bike so I'm doing like 10-20 mins after my bodyweight exercises . So far so good Coach... Hope all is good there Cheers
12-10-2021, 05:24 AM
nice Anba .. as long as the cycling is not putting unnecessary pressure on your knee due to incorrect saddle height et al
enjoy the comeback TheEd
Good day coach,
I'm trying to run about 3-5 times a week, duration about 20-35 mins . Touch wood, so far the knee is good, but I haven't run long etc... my idea is just to get some consistent running per week and maybe by middle of next month try to run at least an hour++ once a week. past 3 weeks one of the days. I just go for a paced run about 4-5km distance...legs are itchy to go fast coach...can't help lol 22/10/21 evening run , 32 deg C, out and back loop 4.09k 20'49 Pace=5'04 Avg Pulse=154 29/10/21 evening run, 31 Deg C , out and back loop 4.06k 19'54 Pace=4'54 Avg Pulse=163 6/11/21 morning run 25 C, different route, oval shape loop 4.06k 18'22 Pace=4'31 Avg Pulse=170 so far knee wise no pain etc while running...but i dont want to push my luck to much coach....I'm just happy I can still run with no pain so far... Hope all is well there coach.. cheers |
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