Cut running volumen to compensate for an inflamed tendon
August 8, 2022 at 2:49 am #17729
Some time back I have bought the book “80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels” and in this moment I’m using the training plan level 1 for the Olympic distance and I’m just started on week 9.
Lately I have developed an inflammation in my Achilles tendon there make it difficult for me to run, I find runs longer than 30 to 40 minutes are going to worsen the situation.
My plan now is to cut the running volumen down to maximum 2 times a week so each run is maximum 30 to 40 minutes. The way I have thought to do it, is to find a session of the same type as given in the plan and then use a session there is shorter than given e.g: If the plan has RF10 then instead I do RF4 or I substitute RT11 with RT1 etc.
I have two questions: Is the above a good or bad idea or should I only do Recovery Runs? Do I put in some more biking to substitute the run time I have cut away and in case what kind of biking?
Don’t tell me I should stop running, I know that, I plan to do a break after my next race and get the tendon fixed.
HenrikAugust 9, 2022 at 3:56 am #17744
Have had the same problem.
I cut the intense running and switch it to bike, row, elliptical.
Still want to get the right amount of HR work in.August 9, 2022 at 4:02 am #17745
Thank you vepn,
How did you do the switch?
E.g: Did you cut 1/2 hour intense running and added 1/2 hour intense biking or did you use some kind of transformation factor?August 9, 2022 at 9:04 pm #17755
You are welcome.
If you have trainingpeaks account it shows total stress score for each workout. For me the running workouts are about 60 TSS (1hour). If I do a bike ride with same zones (low z2 upper end z1) I will get around 45 TSS. So the formula shows that biking is not that taxing on your system. Probably because of overall lower HR.
Usually I go for a 90 min ride if my plan has 60 min run. I take it super easy as well. The point is to let my legs heal and body heal. With longer rides there also is a benefit of added HR time in lower zones.
Last year my physio told me to do only one fast running a week and leave the other for a bike or some other discipline (just follow HR and zones of workout plan).
Last year I followed the plans very strictly. I got the results as well (20min PR on HM distance), but it was tough. Every morning started with a foam rolling and stretching for about 60min to get me going. Getting up from the floor was pain. And I’m supposed to be in shape 😀
One thing I learned is that I can’t leave strength training out. My body lasted for about 3 months without it (only running). Also, I didn’t respect that I hadn’t developed into a runner yet. It takes time for tendons, muscles, oxygen and ventilation system to adapt and develop.
I’m taking it way easier and just enjoying running. It’s supposed to be fun 🙂August 10, 2022 at 6:51 am #17762
Thank you again.
I don’t use Trainingpeaks, but have also used 60 minute run equivalent to 90 minute bike in the past, nice to know it wasn’t totally wrong.
I hope your inflammation did pass and have not returned such as mine.August 11, 2022 at 1:26 am #17766
It still came back after a maintenance period. I made the mistake of not being consistent with calf muscle loading while on maintenance period (October-January/February).
When you don’t train then the problematic area will weaken again and if you load it too aggressively it will be a problem again.
It would be good to keep some kind of constant load even in maintenance phase.
Hope you feel better soon and can enjoy running!
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