I have a 17:30 5k xc runner on my varsity squad. He recently hurt his knee and cannot run. The plan is to rest him for nine days until our post season and give him a shot. The question how much fitness will he lose? With no running for nine days what can I expect his 5k time to be under similar circumstances (we are running the same course as his 17:30 recent run).
That depends on how well his knee recovers.
In HS I managed to end my track season with a state title at 1500m, but with an injury. Two weeks later I ran a 3000m race at one of the big post-season HS meets after jogging only 3 times (and taking 1 week entirely off). My season PR was 8:29, I ended up running 8:30.
If your xc runner's knee is not bothering him too much then he should do OK.
lkj wrote:
I have a 17:30 5k xc runner on my varsity squad. He recently hurt his knee and cannot run. The plan is to rest him for nine days until our post season and give him a shot. The question how much fitness will he lose? With no running for nine days what can I expect his 5k time to be under similar circumstances (we are running the same course as his 17:30 recent run).
Hi, I also coach at the High School level.
With 9 days to go I would encourage and even make sure this kid got into the pool to do some deep water running. He needs to do something because even if he runs well in nine days he's not getting much training to carry him through beyond that. All racing and no training will "rob the bank"
Make sure he does some pick ups. I'm sure you know but ice and elevation on the knee is important over the next few days.
Is the pain below the knee cap or on the side of his knee?
If it's on the side it could be an IT band issue. Below the knee it could be patellar tendonitis.
Good luck
It is on the inside. He can hardly walk right now. The pain just came on suddenly.
Have you been training on trails because you really should
KEEP IT ON THE 'CRETE!
ace in the troll wrote:
KEEP IT ON THE 'CRETE!
Overplayed, and ill timed, bro.
If your dude can maintain the fitness he's gained this season, whether on the bike, in the pool, or with a little bit of jogging and what not, he should do fine.
lkj wrote:
It is on the inside. He can hardly walk right now. The pain just came on suddenly.
So what makes you think he'll be able to run in a few days? What did the doc say?