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A Year of Running After Knee Surgery

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Whhheeeewwwww this year packed quite the punch, as I had the opportunity to remember exactly what it feels like to be a beginner all over again!

I had a choice to either be frustrated by slow progress or to simply celebrate every single mile that I’ve been given post surgery! Luckily with age I’ve learned enough to decide I wanted to embrace the process and besides that I had so much fun!jumping on the bed

Running After Knee Surgery

I’ve had a number of you reach out for updates on running after knee surgery since you’re also going through something. I’ve shared a couple of updates which are important:

  • It started with an MRI that said all kinds of things, but wasn’t the actual issue in the end
  • I started and continue doing these exercises for range of motion
  • How I returned to running a few months after surgery
  • 5 Months post surgery update

Also, while the first doctor recommended a total knee replacement, I didn’t settle for that answer. I spoke to a number of doctors and it took awhile for us to decide what to do because no one really understand why I couldn’t straighten my leg.running after knee surgery

Eventually, we agreed to do an exploratory surgery. In that surgery, they did a lot of stuff:

  • Cleaned up a frayed meniscus
  • Reduced the fat pad behind my knee which had slid down some
  • Cleaned up frayed cartilage
  • Realigned my knee cap (it had been tracking over one side and thus rubbed off cartilage)

Now we are officially 16 months post surgery, does that make me a running toddler? Here’s what I can tell you…

  1. It took me a lot longer than I expected to feel like my old running self.
  2. I started building miles quickly by doing lots of shorter runs. I might do 2 miles in the morning and 2 in the evening at first and then later 3 and 3.
  3. I stopped using the KT Tape after surgery because I didn’t want my body to be relying on anything other than itself for support.
  4. I really do believe CBD oil helped me get over that final hump and start running 14-15 mile runs again. Endurance has always been my strength, but I had to remember that 18 months of not doing runs over 3 miles meant a slow build back.
  5. I still do daily PT work to keep my hips, glutes and core strong.
  6. I have gone back to my physical therapist every 2-3 months when I start to notice issues. We evaluate my stride, my weakness and I keep working on all of them.
  7. My knee still aches, but it doesn’t hurt. If you’ve had pain that will make sense. I know that long trail runs often leave me very stiff and I get nervous about injury, but overall the knee is strong, healthy and stable.

I’ve gotten so many emails this year from those of you going through knee surgery and wondering what the recovery process is like. I can tell you that sometimes it was slower than I wanted and my speed is still in progress, but my focus was on simply being able to run pain free.

I chose to act like a beginner and start over, only smarter thanks to all the years of running lessons. In that process, I finally stuck to strength training and core work. I remembered all the reasons that I love to run and I stopped judging runs as good or bad.

PAST PERFORMANCE (the miles)

Linked years are a recap from that year! Unfortunately, I didn’t start digitally tracking til half way through 2007, which means I’m not 100% of my numbers for the first 5 years of my running career. I’d love to know what my true total is (but know it’s over 20,000 miles)!

As noted before I don’t look at monthly or weekly mileage until December hits then I become curious. This year, I was quite literally blown away when I realized just how far I’ve come back since injury!!!

Now here’s to hoping the speed keeps coming back and well you know…maybe another full marathon.

2008: 1423.3
2009: 1277.7
2010: 1600.3
2011: 1600.3
2012: 1458.5
2013: 1618.3
2014: 1603
2015: 1571.5
2016: 1626.2
2017: 847
2018: 1364.2

Highest Month: December — honestly, I was just freaking excited as I started to realize how far I’d come this  year.

Lowest Month: October 86.7 — recovery days after getting my sub two hour half marathon once again in Long Beach. That was my let’s go have a good time pace pre-surgery, so it felt like a big win to get back there.

Luckily I’ve been doing this post for many years now because the online tool that I used to track all of my workouts, suddenly shut down with no warning in March!!

I lost all my running logs, sniff!!! Now I shall use spreadsheets forever more!

Biking Swimming Cardio Walk/Hike Strength/Yoga/PT
2018 40 hours 0 8 hours 1033 miles 62 hours
2017 100 hours 0 5 hours 820 miles 180 hours
2016 14 hours 0 20 hours  790 miles 110 hours
2015 12 hours 0 70 hours 730 miles 118 hours
2014 45 hours 0 5 hours? 690 miles 90 hours
2013 58 hours 1 hour 13 hours? 560 miles 120 hours
2012 70 hours 3 hours unsure 620 miles 100 hours
2011 42 hours 2 hours 29 hours 980 miles 137 hours
2010 13 hours 3 hours 30 hours 1068 miles 86 hours

Ok the lack of swimming is actually kind of embarrassing! I was on the swim team in high school after all…maybe that’s a 2019 goal.

States Run in: 6 (CO, CA, AZ, MO, KS, TX, IA, OR) + Croatia, Austria, Slovenia

Longest Run: 15 miles on the roads around our house

Most interesting run: The morning I went out for a run along the river in Austria was downright phenomenal. We’d already been putting in 10 miles walking a day, plus hiking and biking, but I needed that run. The solitary morning, watching the fog clear and castles appear on one hill and mountains on the horizon. Oh man, I wanted to go for hours, but we had a train to catch so it was just 6 really happy miles.

Most exciting #runnerd moment: No crazy VO2 max tests or running with celebs this year, but ummm….yeah I got a freaking book deal!!

How did this year compare? Joyful. Truly it was a joyful process coming back from this injury. I mean 2017 was a year of really reduce and rough running, so this year I knew I wouldn’t be who I was before and I embraced that process.

It allowed me to become a much stronger and more well rounded runner. I celebrated each mile and what a freaking gift.running book author

Best race: Steamboat was my first race after knee surgery and it did not disappoint. It was beautiful from start to finish, I was next to my husband and though I could barely walk right after the race, I rant it pain free!

Favorite gear: Currently beyond obsessed with my Nike Epic React shoes…yup 3 pairs. They’re just cushy and comfy and I swear I never thought I’d be telling you I loved Nike. I haven’t worn them in nearly 10 years!

Goal for next year? Oh man this is my least favorite part of this annual post. It’s not so much that I’m afraid of setting goals, it’s that I’ve realized things change and mostly I’m focused on enjoying each run.

So my goals?

  1. Remain injury free
  2. Write a book that resonates with other runners
  3. Keep cranking down my half marathon time
  4. Smile more than worry about pace while running

Ok friends, that’s a wrap on 2018 and right now I’m feeling nothing but excited to see what next year will bring.

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Posted by amanda Categories: About ME

Reader Interactions

Comments

  1. Annie says

    January 5, 2019 at 7:49 pm

    Just wondering, are you solely running in the Nike Epic Reacts, or do you rotate with other sneakers? If so, what others are you running in?

    • amanda says

      January 6, 2019 at 6:22 am

      Hey Annie! No I’m a huge proponent of rotating shoes https://www.runtothefinish.com/why-you-must-rotate-running-shoes/

  2. Angelina Brown says

    January 10, 2019 at 9:38 am

    Great article Amanda! You really are an inspiration for so many people. Knee surgeries require extensive recuperation periods and I am hoping that you are not over-stressing yourself. Hope the New Year brings more milestones for you. Happy running!

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Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

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About Amanda Brooks

Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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Amanda Brooks : Run Coach
EMBRACING A PAUSE🤢🤢 - It’s been a decade s EMBRACING A PAUSE🤢🤢 - It’s been a decade since I’ve been can’t move from the couch sick. I don’t recommend this stomach bug.
|||
In truth, I’ve been thinking I needed to hit pause for a few weeks.

💼 I’m so excited about what’s happening in my business, I’ve been hard charging for the last year.

🏃‍♀️I’m finally enjoying adding in hills and speed and strength, but could tell I needed a big down week... I just didn’t want to.

🥾On vacation or with fam, I’m always sneaking in work and again that’s not entirely bad because I love it.
|||
BUT LIKE AND INJURY, sickness is a reminder to appreciate our health.

🟧I’m not trying to make up the missed workouts.
🟩I’m not guilt tripping over eating Cinnamon Toast Crunch because it was all that would stay down after 30 hours.
🟦I’m not feeling bad for moving a lot of meetings and not responding to nearly any messages.

What reminds you to step back and press pause??

📸from our great trip a few years ago. Those long vacations are my best way of letting go.

#iamwellandgood #loveyourbody #solopreneurlife
GIVEAWAY- 3 WINNERS🥳🥳 Can we talk about runn GIVEAWAY- 3 WINNERS🥳🥳
Can we talk about runners and gut health for a second? And then you'll understand why I love @previnex so much.
//
DID YOU KNOW: There are 500 species and three pounds of bacteria in our gut! 😱😱It’s a living and breathing factory that:

🔵impacts your energy levels and can be reason for joint pain
🟣impacts your mood and focus
🟡can cause runners trots and nausea when micro biome is off
🔴can cause more food sensitivities and intolerances when not balanced with good bacteria
//
So yesssss your gut can make you a better runner when it’s working right and probiotics are a big helper.
//
PRIZES:
Each winner gets a 2 month supply of probiotics and fish oil, the two things I use DAILY and that you’ve emailed me saying “OMG this helped!!”
+
A copy of Run To The Finish on audiobook.
.
Your chance to try a SUPER HIGH QUALITY option and see the impacts. It’s beyond superior to what’s in most stores.
//
HOW TO ENTER:
1️⃣Like and save this photo
2️⃣Follow me and @previnex
3️⃣Tell me what you’re training for

Open to US only. Winners selected Apr 17.

#runningtips #runhappy #trailrunning #guthealthmatters #probiotic #runmehappy #runforlife
☀️MORNING OR ⭐️EVENING RUNNER? Which are y ☀️MORNING OR ⭐️EVENING RUNNER? Which are you?

🐦 early birds let’s hear, what time do you get up??? These times are often 🤯🤯
//
Most of the year I’m up by 5, which often leads to “when do you go to bed?!?!” 
Early 😂.
I’ve been prepping for AARP time since we moved to Miami and it was so dang hot. 

The habit stuck, so now I’m up early and lifting it not heading out immediately in the snow.
//
In my early 20s, I ran after work and then a lot over lunch...even in to marathon training.
👇
Now I have to psych myself up for evenings which is when most groups are!
WHAT ARE YOU AN EXPERT IN? Clearly I talk, read, w WHAT ARE YOU AN EXPERT IN? Clearly I talk, read, write and learn running non-stop. But I still have so many areas I’m working to improve, like trail running!
//
But today I wanna know about you??

🤓What could you easily give a 30 minute presentation on??

😱I’m prepared to be fascinated and learn once again I might need more hobbies.
//
An expert doesn’t mean you know it. ALL, but does mean you have significant experience and knowledge in a topic.
//
I could also talk about blogging 😂dealing with brands and pizza with confidence, but maybe not feel like an expert even with running this business for over a decade.
👇👇
All right, let’s hear it!! Don’t be shy, don’t play down your strengths, own it.
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#strongwomenlifteachotherup #runtothefinish #communitylove #urbanrunner #runforgood #denver #streetart #runnerstyle #runnerlove #runnerlife
UPHILL RUNNING TIPS: One of the best ways to get s UPHILL RUNNING TIPS: One of the best ways to get stronger and faster with less injury risk is hill repeats.
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BUT even picking routes with hills pays off. So a few tips to SAVE AND USE to get the most from them.
//
👁 Eyes: look ahead not down this will keep your chest up and you standing tall

💪Arm swing: swipe to see the upper cut motion that will propel you ⬆️

🦶Feet: take shorter faster steps and don’t run on the balls of your feet overtaxing the calves

🥵Effort: focus on maintaining the same effort not pace.

Mentally remind yourself of the great downhill coming for recovery! For every up there must be a down (lies I tell myself 😂while running).

👉👉How often do you incorporate hill repeats??
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