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TBR 2×6 Recovery Program

It seems to be working!  My homemade training recipe to rid me of Runner’s Knee and ITB problems is finally showing positive results. Maybe Jun is right, I should start calling myself Dr. Bull Runner due to my extensive experience with injuries.

Last month, I created the “TBR 2 x 6 Recovery Program” which goes like this:

MON:  Spin 1hr + Weights (Upper body)
TUES: Swim, min 1km
WED: Run, min 5km + Weights (Lower body) + Hatha Yoga (PM)
THUR: Spin, 1hr + Weights (Upper body)
FRI: Swim, min 1km 
SAT: Bike out + Weights (Lower body)
SUN: Run, min 5km + Bikram Yoga (PM)
* Plus: sports massage twice in a week

Why 2 x 6? Because it’s twice per week for each of the six activities: run, swim, bike (this is actually thrice), yoga, weights and my favorite, massage! There’s a REST DAY that pops up in there every week depending on my sched with work and the kids. But, for the most part, I’ve stuck with the program the past month as best as I can.

To be honest with you, I don’t know what I was thinking when I created this program. It’s almost like a serious triathlete’s training program, but without much of the distance and intensity as I don’t want to injure the few body parts I have that are functioning properly.

So far, it’s given me a lot of benefits, from keeping the injury blues at bay to strengthening all the other muscles that were never touched by running.  But, the biggest benefit so far is this: Running pain-free twice this week!  Yes, I think I’m finally on my way to full recovery!  Crossing my fingers!

Posted on 02.11.09 to 07 Therapy & Injury. Tags: . Subscribe to follow comments on this post. 12 comments. Add your thoughts or trackback from your own site.

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12 Responses to “TBR 2×6 Recovery Program”

  1. Good for you, Jaymie! That’s doing it slowly but surely. Sana tuloy-tuloy na yan!

    Hi Jazzrunner, I hope so too. Thanks!

    jazzrunner said on Feb 11 09 at 4:36 PM Reply

  2. more power TBR! u really need a lot of power to do all ur stuff . have a nice day and god bless

    thanks Cele!

    cele said on Feb 12 09 at 9:31 AM Reply

  3. Check your running form as well. That contributed a lot to my recent pains.

    Sabi ni Coach Rio okay naman daw except for my arm haha. Ate Virgie sent me a very good link on running and core stability…

    http://www2.trainingbible.com/joesblog/

    markfb said on Feb 12 09 at 10:53 AM Reply

  4. Looks like we’re in the same “boat”. Have runner’s knee and been to Moro (hi Mike). Limited my running days, replaced with bike and swim.

    To spice up your bike spinning, check out this website “www.spinervals.com”. They have all sorts of Bike Spinning DVD training. I have a laptop setup and a minoura trainer for my road bike in my garage and it helps when the trainer in the DVD keeps yelling “PUSH IT! PUSH IT!” or “SPIN SPIN SPIN”.

    Hey thanks for the link AC. I go to the gym for spinning classes though. Lucky you, you have a trainer at home. I hope you’re runner’s knee goes away soon!

    AC said on Feb 12 09 at 12:12 PM Reply

  5. Wow very impressive! Actually, I’m also doing cross training right now since my right knee is still recovering from a sprain which could lead into an operation soon. The benefits of core and strength training is truly reflective in my running form and pace. There is less pain when running now and my foot strikes seems more stable. I used to run to lose weight, now I cross train so that I could run better. I didn’t expect running could get this complicated. Anyways, good luck to both of us in our recovery.

    Same here. Anything for running though, right? Hope you don’t have to go under the knife!

    happykoko said on Feb 12 09 at 12:42 PM Reply

  6. hi tbr – question, what speed (min / k) for a 5k run do you recommend? i think i’m coming down with runners knee on my right… all the symptoms that i read on the web are there (pain around the kneecap etc). i saw in your program that you still do 5k – do you think i can still go 6m/k? … of course i will still go to a therapist to get ‘official doctor advice’ but they’ll just tell me to stop and i can’t bear it :-)

    Hi Khun, my doctor, PT, and acupuncturist (ang dami noh?) never told me to stop. They advised me to continue running and stop only if the pain became unbearable. Nov/Dec/early Jan I continued to run 3x a week with bothersome pain at around 6:15 to 6:30 pace. I noticed at 6:30 there would be significantly less pain. BUT, when I realized I had reached 2mos without any improvement, I reduced running for 2 weeks and noticed a large improvement. No pain nor soreness. Now I can run twice a week with absolutely no pain but still at a slow 6:15 just to be sure. I’ll increase pace when I’m more confident, super paranoid pa ako ngayon.

    Listen to your body. Find your own pace and go from there. But, if you’re running slow and pain is still present, maybe it’s time to rest or consult a doctor.

    khun said on Feb 12 09 at 6:15 PM Reply

  7. Oh by the way, please check your seat height and position in relation with the crank on the spinner bike at your gym. Your seat height should not be very low causing your knee angle (when leg is fully extented) be smaller than 135 degrees. Your seat position should not be too far causing your kneecap to be behind the pedal (when crank is at horizontal position). Wrong body position on the bike can actually damage the knees.

    Thanks for this. I was just discussing this with a friend yesterday. There were a couple of spinning classes when I felt slight soreness in the knee afterward. I should make sure my position is right and that I don’t stand on the pedals too much :)

    AC said on Feb 13 09 at 12:19 PM Reply

  8. Hi Jaime,

    I don’t think you remember me, but I am your teammate in the Mizuno running team. We chatted outside the restroom of High Street after the Happy run.
    Any way, I wanted to let you know that I suffered ITBS also, two years ago and was able to get over it and run the 08 Pasig marathon, after being sidelined September 07.
    I totally stopped road running for 1 month. I did the eliptical trainer in the gym. Used the Adductor and Abductor machines in the gym also. I also got one of those wood massage tools you can find at the tiangee and did self massage on my right ITB every night before bed.
    I got some stretches from RW and on the net, that I still do until now to keep my ITB from hurting.
    We can meet up and we can talk injuries if you want :-) ).

    Hope you get over your injurries.
    God bless!

    Alvin, of course I remember you! You were the first person who ever showed me a Garmin up close :) I knew you suffered from injuries before but didn’t know it was ITBS. Yes, let’s meet up—maybe after one of the mizuno runs? Heard it’s starting soon. I saved your cell# (didn’t want to post it online) so text you sometime soon. :)

    Alvin Adriano said on Feb 15 09 at 12:48 PM Reply

  9. hey, u mentioned spinning; been looking for a spin gym. wats a good one? hopefully somwer in the makati area?

    please help!

    thanks :)

    raul said on Feb 18 09 at 4:36 PM Reply

  10. Hi Jaymie,
    http://www.rice.edu/~jenky/sports/itband.html

    Her’s a link to the stretch I was telling you about.

    This stretch really works for me. I add stretching my arms out, hands clasped together, the opposite way, pulling my body the opposite way, to stretch my ITB more deeper. The lower you can go the deeper the stretch.

    Hope you get better soon.

    Alvin said on Feb 20 09 at 11:29 AM Reply

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