Trunculent tibia stress fracture recovery: a typical week of cross-training and strength-training

  

God, I hate the boot. And Chacos.

     I'm heading into week 9 of no running on dry land due to a tibial stress fracture that I sustained at the end of August due to averaging 45 miles a week in July and 80 per week in August. This is the longest I've gone without running since I was 13 years old. It's not fun but I don't have a choice in the matter. My throbbing leg wouldn't get through a mile on dry land at this point. So I make do and log hours of cross training/strength training and a few miles on the alter g at Ohio Sports Chiropractic and Rehab in Northfield. Below is a typical week including my strength training. In the next couple of weeks I plan on moving into weight lifting for the first time in my life. I'm looking up videos now to see what I'm doing so wrong that I can't even squat the bar. When it comes to body weight strength training I'm an old pro and I'll continue with that along with weights. Tomorrow I'm braving the "upstairs weight room." My only experience with this weight room at the rec is the rare occasion that I run on the upstairs track when it is frigid and storming out. I run by it over and over again while oddly shaped, top-heavy men lift more that what looks comfortable and then jog very slowly around the track when they're done. I'm not going to become a meathead any time soon, I promise. I want to log insane amounts of miles next year (building slowly this time!) so I need my hamstrings and glutes to cooperate.

Monday - cross training interval session totaling 60-75 minutes. Pt, core, upper body, 5-10 minutes of boxing, myrtl drill, shin prevents.
Example from today, October 30th, 2017:
a.m. - Treatment at Ohio Sports Chiropractic and Rehab. Leg swing series from myrtl drill, 3 miles on the alter g @ 70 percent body weight in 23:30 (7:50 pace), foam rolling on right calf. Rest of myrtl drill, shin prevent series (duck walk, knock knees walk, tip toes, heel walk, walking lunge with twist, high kicks, back kicks).
p.m. - 40 minutes total in the pool for 1900y total, interval session freestyle. 8 minutes of boxing (warmup)
Core/upper body strength session:

• 100 butterfly crunches
• 30 side crunches each side
• 30 oblique crunches each side
• 50 "dead bugs" pt move
• pilates 100s
•  30 roll up situps
• yoga stretch break
• 5 minute plank series (high, side, high, side, forearm) 
• 3-7 fingertip pullups
• 20 pushups 
• 5-10 headstand crunches
• 10 single leg deadlifts with dynamic knee raise
• 20 body weight squats
• 20 dumbbell curl and raise
• 20 dumbbell reverse flyes
• Full static stretch, mostly yoga moves

Tuesday - easy cross training 90 minutes in the pool, half freestyle (2500y) and half aqua jogging.
Pt, core, upper body, 5-10 minutes of boxing, myrtl drill, shin prevents.

Wednesday - interval cross training in the pool or on the bike for a total of 90 minutes. Pt, core, upper body, 5-10 minutes of boxing, myrtl drill, shin prevents.

Thursday - swim practice! 3000y of frantically trying to keep up with swimmers much more accomplished than I am under the watchful eyes of two strict coaches. I love it! Light core because I'm too sore to do anything else. I pretty much lay on my floor and do half-hearted crunches.
Example from last Thursday: Medina Master Swim Club practice: 2x300 wu, 100 kick, 100 swim, 25 scull, 25 swim, 4x150, 100 kickboard, 50 pull, 2x500 (300, 100, 100), 3x200 broken, 200 cd

Friday - 3-4 miles on the alter g at Ohio Sports Chiro and easy cross training in the pool for 60-75 minutes. Pt, core, upper body, 5-10 minutes of boxing, myrtl drill, shin prevents.

Saturday - off. I usually recover from swim practice on this day. I'm sore for at least 24 hours after every practice. Swimming is hard work!

Sunday - 100 minutes in the pool baby! I usually get well over 3000y of half freestyle and half aqua jogging. Pt, core, upper body, 5-10 minutes of boxing, myrtl drill, shin prevents. Eat a lot and get ready to do it all over again next week.