Helpplease wrote:
Been off running for 6 weeks now. I have been cross training in the pool, elliptical, and bike 60-90 minutes a day monday-saturday and 90-120 minutes on Sunday usually all bike. I usually hold heart rate steady in the 120-140 bpm range cant get any higher unless im swimming. Still have been hitting core hard during this time. I will be starting up running again next week slowly and fill in the volume that I can't run with more cross training. Is it possible to make a quick comeback fitness wise by xc? How much fitness can I expect to retain from my cross training? Looking mostly for ppl with experience x training for extended periods of time.
Also I've had no pain at all cross training.
Go with moderate to slow recovery and combine limited jogging with Aqua running and do HARD 5 minute intervals on bike through recovery for stamina workouts. Do tempos in water, with resistance bands tied to side of pool. Find a place with an AlterG treadmill if you can and run on it @ 70% body weight and add more weekly till 100%, then start runs outside.
You won't lose any fitness but you will be even more demoralized if you hurt it again.
Don't freak out if you feel it a little as you come back, but be cautious at every temptation to do otherwise.
When you're starting to run more, go with a two normal, one easy approach. Two normal days, one easy. Same with week to week. Two weeks normal, one easier.
You need to peak in Oct Nov, not Sept.
All of this is still good base if you work hard.
Don't rush a stress fracture recovery, don't worry about losing fitness, it's still there.