coming back from a short meltdown

For running, you should start back with much lower mileage.  Best would be to spend a couple weeks getting your frequency up and use that to build volume (e.g,  work up to 5-6 30' runs--no need to go longer).  After a couple weeks at that level, then start adding to the duration of some of those runs.  You can probably break the 10% rule during this time as you get back to your old level, but it's always best to play it a little conservative.

For biking, I think you can start riding more or less to wherever your comfortable (but still ease into it).  Biking is simply less 'risky' than running as far as injuries go.

Good advice above.  You will be amazed at how much fitness you lost ... and how quickly you will regain it.  The trick, however, is to not do too much, too soon - or you will only injure yourself anew.

That said, there is a reason why your back flared up.  It could be that you need to strengthen your core, it could be a bad bike fit ... it could be a number of things - but until you find out "why" you might find yourself facing it again.

work the mileag modestly like the previous posts say--you don't want to agravate the back by going too much too soon on the way back from injury.  Glad to know you're doing better.  Do some core workouts so there is less pulling from the abs on the backwhile you're building mileage again.

Judi

Look at my log..I was off running & swimming 7 weeks for surgery. I was able to ride easy on the trainer at about 3 weeks post op. First week I started back I did 3 runs 10, 15, & 15 minute runs. Now I'm on week four back and I'm did 4 miles, will do 5 miles then a 15 minute rrun after a ride.

The thing that is hardest for me is that I have very little tolerance for intensity. My body isn't so good a buffering lactic acid any more. I did 2 10' hard intervals on the bike yesterday and almost threw up on the second one.

First 3 weeks back everything was aerobic yesterday was my first speed workout and won't do anything above aerobic pace running for more than 6 weeks after coming back to running. I felt very wimpy and tired easily.

It may take me by my coaches estimate 3 months to get back what I lost. The longer you have been fit the faster you get it back.

When I started running I was about 90 seconds slower per mile than before now it is down to about 45 seconds slower. Bike power I lost a lot but am not ready for a FTP TT yet...swimming I may be faster as I went to a clinic and improved my technique.

Hope you can get back at it safely and have fun

Thanks all for the advice.

I should mention that in the uncertainty of the back injury (which required surgery with a prolonged recovery last time), I actualoly did not send in my money for IMFL and did not register for IMAZ turkey trot either.  I'm not upset about that... another year of halfs will probably be good for me anyway... and there's always the non-Mdot races in the fall to consider as well.

I'm starting out very modest in the intensity and volume.  My back actually isn't 100% better, but it hurts whether I do nothing or workout, so I might as well put an end to this regression back into my previous vices.