Hello again to running long and slow in the forrest,
not yet fast, but still, and painlessly done. After that four surgeonrys and training it seems like effort and my own way approved by top-docters is a success!
A short recapitulation. First I was allowed to swim, second to sit on a mountainbike, and to run, but I waited for 3rd discipline till July to start. Thus I restarted training the 3rd discipline as of vibs must be very well dosed and have to be risen continiously and "piece by piece" in time of impact and exposures in amplitude in order to recover. So I walked first months, swam, cycled as a focus the next months, and then I ran only short distances up to 6,5k in July but very, very slowly.
This August a meso-period has to be done again: 8,9 and, this week, 10+ hours of training all the three disciplines with focus onto running, with a long run the 3rd week on Friday. The 1st week I ran 5x10k (MON TUE WED FRI & SAT) the 2nd week 4x15k (MON TUE WED & SAT), thus 60 than 50k in comparison to week 1. This week the 3rd MON was 10k and TUE 15k, WED THU = off, FRI, thus today, 21,1+k.
Parallelily first excursions had been done with racing-bicycle. Its fun, but no dampers in and impact from ground is direct. More over saddle's position is higher then on mountainbike and sure, tyres smaller. So I just tried very short distances, to cylce on racing-bike again, slowly, and very carefully to test the feeling. Its all fine, but season is over, so no need to leave the pace from like doctors said "slowly and continiously + piece by piece". Only true indicator is the bodily feeling. A lot to do, in single disciplines, but not only, this in the combination of the three like AB, BC, AC or CA (that isnt California just joking) that have effects mutually on each and a one mutual of 1st rank order that is in swim bike run nonstop, thus ABC. But can be BCA, BAC, ACB, CAB & CBA too, three instead two factors, e.g. bike swim run (BAC) and bike home again from a lake and preperation for competition next year in early August. A lot to do. Not easy, too.
We will see how it goes! Ty USA for so many hits, 145 e.g. yesterday. My pb (personal best) along the half-marathon is 40 min faster, exactly (minus five seconds ...;-) ) .
Cheers,
Mike
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