OK, so I’m 16 weeks post-injury. I still have pain and effusion in my knee, and I’ve crossed off the spring races from my calendar but for the most part I’ve stopped whining and limping and feeling sorry for myself. And today I had one of my mini-epiphanies..the kind where I suddenly have an exciting revelation about something that should have been obvious long ago…I think I’m going about this all wrong! Basically, the problem is that I have no idea how to come back from this injury. I did PT, I had a cortisone shot, I had ART/Graston therapy, and I saw a doctor about getting PRP injections (I haven’ t decided yet). In other words, I’m trying things at random, hoping something will work, and expecting that eventually I’ll find the magic bullet and I’ll all of a sudden get better and be able to start running 30-35 miles a week again. And I think this is wrong. I need to be more methodical. I need to train. I need a plan.
So first I asked the Internet for a plan, but it was frustratingly silent. The Internet has plenty of rehabilitation protocols for post meniscus surgery, and all sorts of PT protocols for knee injury that assume by 12 weeks you are all better and back to normal activities. But nothing to tell me how to get from where I am now, able to run 5 miles, with pain but not too much, to running 14.5 miles, which was where I was before the injury. So I’ve decided that I will use one of the half marathon training plans out there, and train myself back to running.
This will be a first for me, since I’ve never been one to train for a race, preferring instead to just run whatever I feel like and on race day just show up and run the race. (Yes, I know, that could conceivably be contributing to my many injuries, but I can’t help it..training is annoying and takes the fun out of everything! ) So, anyway, I am leaning toward the 8-week Hal Higdon half marathon program, with an extra mile tacked on at the very end. That will have me back to pre-injury long-run distance by the beginning of May if I have no major setbacks. Knock wood.