Mid40runner wrote:
On the comeback trail after a hip flexor strain. Lost about 5 months, then just been plain lazy on top of that. Need to lose 20lbs. To get back into racing shape. Starting to wonder if it's even worth it being in my mid 40s....
Been running 7 yrs. What kinda time frame am I looking at?
Guess it's not a bad year to go back to the drawing board.
You can do it. Realistically, if it were me, I'd plan on 1 year to return to fitness, then 1 year to train seriously. I'm basing this on previous comebacks from injury, and what went well vs what didn't work for me.
I'm in my mid-40's also. Currently coming back from hundreds/thousands/uncountable malignant tumors filling my lungs, liver, and abdominal cavity. Two years of hardcore treatment followed by three years to ... uh, regenerate every cell in my body, probably. Now I am just getting to where I'm able to do 4 x 1/2 mi at 9 min pace. It will be a long road for me.
Just sharing that so that you can hopefully feel a little less overwhelmed by your situation. It's frustrating right now, but if you are patient and if you can execute a decent recovery plan then you can really do well coming out of this setback.
I'd suggest spending 1 year doing this:
- work with a PT
- plenty of easy/slow runs (at or slower than normal easy run pace, and shorter distance)
- bike
- pool (both swimming and flotation-belt running workouts)
- gym for strength. Focus on moderate weight, slow movement through full range of motion, and building to very high reps
That should get your 20 lbs worked off, give your body enough time to heal that injury (remember, you are mid-40's, not mid-20's. You can still develop good strength and fitness, but the body needs more time to heal than 20 or 30 years ago), and set you up to begin training seriously again.
Then, 6 months of base work. One long run and one moderate tempo session or cruise intervals per week.
Finally, 6 months of full-on training. You should be ready to train pretty hard at this point, if you want. Hard aerobic sessions plus relevant speedwork, depending on whatever you're training for.
If you can look ahead to a killer summer 2022, get started now. You can do it.