Here's a question for you:
How do you train for a 10k when you're 10 weeks post-op, and the race is in a little over 5 weeks?
It's a good question. I had a better answer a month and a half ago, before I got really sick. I'd carefully created a training plan, starting with low-resistance biking, progressing to pool running and elliptical, and ending with a running build-up. It wasn't a recipe for a PR, but it would probably get me through the Crescent City Classic 10k without walking.
Now, I've scaled back my expectations somewhat. During my last PT appointment, I talked to Christian about the race, and we discussed workouts to make it possible. We unfortunately cut out a lot of strength work until my ribs heal, so I am curently omitting the original short strength or core workout I would do daily. I can still do lower body, but that's about it. Here's what my new plan looks like:
Every day: PT routine; strength or core (15 min) if no pain.
Week 1: Cardio five days a week for 45 minutes, with one session increased intensity and one day alternating walk/run. One rest day (PT day) and one strength day (only if no ribcage pain, or modified). Cardio options: elliptical, pool running, exercise bike, outdoor bike, stairclimber. Can do up to two hours on the weekend. HAHAHAHAHA. That has not happened, and it never will.
Week 2: Same as week 1, but may increase walk/running to two days. Not to exceed 3 miles total with running portion less than half.
Week 3: (Cleared to run!). Up to three days a week, walk-run, do not exceed 1 mile running at a time. No two days in a row. Otherwise, same as week 1.
Week 4: Same as week 3, but may increase to 3 miles at a time and total distance 5 miles.
Week 5: Same as week 4, but may increase to 5 miles at a time and total distance 7 miles. Still just three days a week, interspersed with other cardio.
Week 5.5: Easy jogging as tolerated.
This build-up is totally different from last time - last time I worked on more days of running before I added distance. But this time I need to get the distance in so I can make it 6 miles without dropping dead.
Notably lacking: Any speed work, obviously. The goal here is just to finish with both hips intact. And I think that won't be a problem - my hips are feeling really good. I can't believe how strong the right hip feels! Even after skipping out on a ton of PT work while sick. I'm pretty excited to get back to normal activity soon.