*Disclaimer: this data is completely anecdotal in nature, but provides more evidence that there is more benefit to aqua running than just building boredom tolerance.
Since I let the cat out of the bag last week that I have not been doing any land-based running as of the past 6 weeks, I thought it would be a great time to discuss one thing I randomly discovered during my first couple "runs" back. My two bone contusions that happened all-too-close together can be used for educational purposes; luckily, I started playing around with a HR monitor during my last rehab stint (of a musculoskeletal nature, that is) and just happened to catch some interesting data in the process of getting back into running shape.
According to this article (others are available as well) a group of injured runners maintained their aerobic fitness over a 6 week period. Basically, you need to train at 70% or greater of your VO2 Max in order to keep your aerobic fitness, which is, of course the cornerstone of distance running.
While I don't have the fancy instruments and protocols as I'm sure the laboratory has, I do have training log uploads from both first weeks of running (10/12 and 7/13). Before the October rehab cycle, I admit to being tired of sporting the buoyancy belt and spent most of my time swimming and biking for 6 weeks.This past rehab cycle, I had a renewed gusto for running in the water and committed to at least 30 minutes (typically 45-60) hard in the water at least 4 days per week. I also cycled 2-3 days and added Elliptical a few sessions per week also.
The similarities are that both layoffs lasted 6 weeks in between injury and first awkward shuffle in the grass (seriously, that is what it looks and feels like). I also spent about the same time per week working out (anywhere from 9-12 hours-yeah its a lot but I love to work out) and likely averaged around the same pace and used the grass as surface of choice.
While it felt identically scary and awkward "running" the first week back, what was on the computer screen was a different story. Based on my Garmin from Oct.'s week 1, my HR averages were in the 155-165 ranges. This time around, my averages read in the 135-145 range overall. I think my max was a 152 at one point, but quickly was lowered. I also noticed that I was less winded and could go much longer than the prescribed interval called for before a walk to do a systems check. Hmmmm, could be nothing, could be something, but whatever it is I still it interesting. Besides, an average HR is just one indicator of fitness and changes often.
Other things that could be at play could be hydration, sleep and I could have just been more afraid last time. Regardless, I believe that I spent my time wisely in the pool despite how it looked or how bored I felt. Here's my lay scientific evidence that aqua running works and there's a bright spot on my way back. All in the name of becoming a fitter, stronger, version of me. Onward!
Stay the course.
2 comments:
College coaches are sticklers about pool running while injured. And hey, if it's good enough for the NCAA, it's good enough for us, right? I find that it really does test my patience, though. Two hours outside running is nothing compared to 30 minutes of pool running. You've probably already seen it, but Pfitzinger has a great 6 week pool running schedule that includes intervals. Those "faster" things really make the time go by faster.
I am SOOOOO excited for you to be here next week. Let me know in the next few days what you need to do workout-wise, and I will make sure you have a route or pool, etc.
LOVE YOU!!!
I so needed to hear this. I have been swimming and pool running a lot lately and just feeling like it's not really doing much for me. I love stuff that has data behind it!
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