Ironman Coeur d'Alene : Official Thread (Page 14)

Originally posted by Champ88

Hello all,

Just finished my week 1 training. Looking for advice. This is my first IM, live in the Midwest and have dealt with below 0 temps for most if not all of my runs. Bike has been on trainer indoors. When I started to go to 1 hour plus I noticed right knee pain. Had the bike shop re-fit and felt ok but as the week progressed got worse again. Pain was at the top (12 to 3 o'clock position) and basically only the outer part of knee cap before re-fit. Now the pain is just at the top of the knee. I know I need to get new pair of running shoes (close to end) but the running is fine until after when I feel the soreness. The pain is not sharp just sore. Took some anti-inflammatory and felt better. Did a 2 hour bike and 20 min run today. Didn't bother me until I was just resting and not really moving. When I stay active soreness is slight.

Sorry for the long message but want to give full picture. I'm worried so early in the training don't want to jeopardize and risk more serious injury.

Originally posted by Champ88

Sorry hit send too soon.

Brad - I plan on doing more stretching and strengthening the other parts of legs.

Originally posted by citaltfort



Welcome! Congratulations for taking on the IM challenge. Regarding the knee problem, I have to say I agree with Brian's response. While I think you absolutely did the right thing in getting the fit checked, the fact that it didn't go away means either that wasn't the cause or you had already caused enough irritation that your knee needs help to get past it. I agree you need to go see a professional and get solid information about what the specific problem is. Once you have that, getting it resolved is usually relatively quick. Your best shot at getting it resolved and on the road to proper training is to get a correct diagnosis and rehab plan. Even if you can only manage one visit to a PT, but can leave with a set of exercises and instructions to correct the problem, that is definitely better than trying to figure it out alone.

I want to add that you have plenty of time to get this sorted out, even though it might not seem like it when you're frustrated with an injury. In 2011, I was training for CdA as my first IM and blew out my ankle in late January. It was a long road, but with lots of PT help, I was able to complete the race. It was much slower than I had originally planned, but it definitely set it in my brain that you can go a long way in an injury rehab in a relatively short period of time.

Good luck!

Originally posted by soretaint

I'm sorry you had ankle issues in 2011, but your post is a huge encouragement to me right now.... I've been dealing with a nasty ankle issue (finally have an MRI tomorrow) that won't go away. If the MRI shows something that is fixable, then I will still have some time to do some run training hopefully before it's too late. I'm nowhere near where I wanted/needed to be for this year as my goal was to KQ... but if I can get healthy enough to cross the finish line pre-17 hours this year, I will be stoked.

There is an upside to having a bad ankle......... I've been swimming a TON and I should be one of the first AG'ers out of the water.. hehe

Originally posted by Skipjack_50

+1 on the foot booties. Last year I had only 3 weeks of OWS going into CDA (Lake Michigan's beaches, in Chicago anyhow, do not open up until Memorial Day weekend). Those 3 weeks the water was high 40s, low 50s and my feet/ankles would be numb for quite a while afterwards..not something I wanted to experience race day by any stretch of the imagination. Ended up investing in some booties but thankfully did not have to use them for the race. Last year was a freakish weather miracle..not expecting that this year.

Anyhow, I'd strongly suggest investing in obviously a neoprene cap (I use DeSoto's) as well as the booties far in advance of the race. Better safe than sorry.

Originally posted by rbhancock1

Outstanding post, citaltfort. Thank you for sharing all that. Inspirational, indeed!

Originally posted by citaltfort



Aw man, I'm sorry to hear that. Good luck with the MRI. I hope you get answers and it's nothing serious. Knowing was is wrong is a big part of the battle. Definitely get in with a good PT and be a good patient to get back on the road. In the hopes that it gives you more encouragement, here's the deal with my ankle in 2011. I hope it isn't too boring.

I stepped in a hole while running in the dark on Jan. 26 and ruptured one ligament and partially tore another. I got lucky that the loose ends of the ligament were right next to each other so I didn't need surgery. The first thing I asked the doctor was about this little race I wanted to do at the end of June. He told me right away that I wouldn't be 100% by then, but I could probably get to about 70% by then if I was good with PT. He said the reality was it would be a about a year before it returned to it's normal size and strength. That turned out to be true, but sometimes 70% is enough.

I was in a boot for almost all of February. Through March it was just a ton of PT and slowly regaining strength with super basic exercises, ultrasound, etc. I think it was about seven weeks after the injury when the PT let me pedal my bike on the trainer for a few minutes, but no flexing the ankle and no clipping in. In late February, I could only do light pool running in the deep end with no ankle flexing and some pulling with a buoy, but no kicking. A couple of weeks later, I was clipping in on the bike and could ride for quite a while. By April, I could clip in and ride as much as I wanted until the ankle needed a break. I couldn't pedal with much power, but it felt great to ride. I didn't get out on the road to ride until mid-May, but I put in a ton of miles on the trainer that spring. It wasn't until some time in April when I could lightly kick while swimming, but it was really week.

It wasn't until May that I could walk around without discomfort or worrying about stubbing my toe and tweaking the ankle. By this point, I was convinced I would have to either drop out of the race or just do an unofficial aqua bike and drop out before the run. Since it was going to be my first IM, I figured I could swallow my pride and absorb the experience to use for future races. By mid-May, the ankle really started to come around and I went from lightly running five steps in the PT's office to actually running a mile in pretty short order. I had to stick with the treadmill, but shortly I could do four miles on the treadmill twice a week. By this point, I started talking with my PT about possibly walking the marathon. She wasn't opposed to it, but wanted to wait to make the call and said I would have to be very careful. The end of May and the first two weeks of June were like magic. In about three weeks I was able to progress from running 4-5 miles on the treadmill to doing a long run of 10 miles about 10 days before CdA. That's the point where my PT gave me the ok to do the whole race and even run some of the marathon, but I'd have to walk most of it.

Race day went off very well, relatively speaking. The swim was super slow since it was the 54 degree water year and my kick was still very weak. The swim was actually the hardest part of the day on the ankle. On the bike, I just used all of those trainer miles to spin through the ride. After T2, I just started running and it felt fine. I had a plan to run from aid station to aid station and walk through the stations for the first five miles. That worked out so well, I just kept doing it. As the race went on, I would walk further after each station. It took me about 90 minutes longer than normal to do the marathon, but I actually wound up running close to 20 miles of it and the ankle didn't bother me a bit. That was a sweet finish line.

The thing that helped me the most through rehab was realizing that by resting my ankle, only doing what I was allowed, and trying to eat well, I was actually doing training for the IM. It was just in a different way than normal. Every day that I did things right was another day that I was closer to the goal than the previous day. So I guess what I would say to you is be patient, get good help, and don't give up. You have time and you can get there. Your body can do amazing things if you let it and treat it right.

Good luck!

Originally posted by soretaint

Thanks Brad! Excellent run down of how you made it work for you! You are a STUD sir, for making the finish line on extremely abbreviated training! You must have had some serious base fitness prior to the injury...?

Thanks a ton for the post.. It's a big encouragement with a nagging injury.

Originally posted by Baowolf

I pulled a calf muscle about 7 weeks before CDA when I did it. Had a similar recovery got up to 10 miles before the taper and was able to jog most of the race, walked aid stations. Was slower, but ended up sub 13 hours. Hang in there. I really recommend walking if you can walk and not run. I was walking 20 miles a week even when I couldn't run on the leg.

Originally posted by Champ88

Brad - awesome post! It helps me understand that I must care for my knee and just follow thru if PT is required. Even though training may get sidetracked its part if the process. I hope if I am in that situation I have half the strength and perseverance you had. Btw, I have been icing more and feel a ton better. Had the day off yesterday and it helped.

John - good luck with your ankle I hope it all works out in you favor.

Steve - thanks for the tips. I went to bike shop for re-fit and it was adjusted down slightly. Road for 45 mins making paying attention to form and no real issues.