I am officially in the Agility Phase! I have completed about 3 weeks so far. The changes to my program involve box jumps both up and down (two separate movements) where I increase the height of the box from 20cm to 40cm over 8 weeks. I'm at 30 cm and have 5 weeks left before I meet with my PT again. I bought an adjustable pylos stand so I can do these at home. The other changes are agility runs. I was running 3x a week before, but now 2 of those runs are around cones/curves and shuttle runs, where as one run a week is the run I focus on extending the run times. I'm at 6:00min intervals now, and the goal is to get to 10:00min intervals in 8 weeks (which is only 5 weeks away at the time of this post). I'm increasing my interval times about 9% per week.
As with life and the nature of rehab, things don't always go as planned! I was having such a good streak too. I have plantar fasciits/fasciopathy again. I think I just added on too many ski tour days honestly. I was both increasing my running times VERY gradually 3x a week, but also working on multiple ski tours a week and eventually back to back ski tours. I kept track of every mile I took on feet (treadmill, hike, ski, walk) and used the Acute:Chronic Workload Ratio formula to ensure I was always in the sweet spot. I don't think that method worked well enough because my increases were not crazy at all, but yet I was still increasing. To manage this, I've cut out hiking, walking and ski tours for now (this is sad, but I know it's temporary). I just tried out fatbiking/snowbiking today to see how that works. I can still do my rehab running at the moment, but I've cut down the number of intervals quite a bit so I'm not running over 20 minutes total (includes the walk breaks). This seems to keep the foot manageable for now. We also added in more days with calf raises (body weight only, with metronome, towel under toes, to fatigue). I had 5 weeks with a mental performance coach recently. This was pretty fun and I felt like my recovery really needed it. It was a complimentary offer from a coach in Germany. I've got a daily mindset plan that I am doing, I've added visualization to my days which really is neat to do, and gets easier the more you do it. It was a great experience and I'm sure I'll use him in the future when needed. Mindset is everything!
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AuthorA 45 year old active female who tore her ACL in January 2017 (at the age of 40). Reconstructive surgery in February 2017 with bone-patellar tendon-bone autograft. Archives
November 2022
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