Training Tips After Injury

Rigsy

Hi all

I have been training for my first marathon (using Higdon novice 2)
and all has been going well until the last few weeks where I have being having problems with my IT band.

My last long run was 7th September where I did 18 miles fairly comfortably. The following week niggles I had got worse and I had to stop running after 9 miles. After physio, rest and treatment I tried a couple of runs at the latter end of the week but had to abandon plans for half marathon that weekend.

After over a week of self treatment and rest I did 5 miles tonight. Felt a little sore but got round nonetheless.

What I would like to ask advice for is to what way I should be looking at finishing my training with less than 4 weeks to Dublin? Also should I look at tapering from 2 weeks instead of 3 bearing in mind that on Sunday it will be 4 weeks since my 18 mile run and I have done little milage put plenty of cross training since?

I would like to add that I covered off 13,14,15,16 and 18 mile in longest runs so far.

Any advice would be appreciated.

Thanks
Rigsy

Peckham

The biggest problem here is your missed long runs and the benefits that they bring. If you've kept up the cross training, then hopefully fitness should be okay.

It's going to be difficult for you to get a decent long run done between now and the marathon. I'd suggest maybe pushing for 10 or 12 miles this weekend, and then if that goes to plan then push up to 15 or 16 the following weekend (and back down to 10 miles the weekend before the marathon). Follow the other runs as set by your training plan which are all 4 or 5 mile runs.

Re-assess your objectives for the race. Don't know if you had a time objective, but if you did you should probably drop it and just focus on getting around the course at a comfortable pace. If the time objective is too important for you, then maybe consider another marathon in the spring.

Good luck with whatever you decide.

macinalli

I also picked up an injury during training (calf strain) but found that I didn't lose that much fitness over my 4 weeks without running. I was back on the bike as soon as the calf allowed and found that to make a difference. I took it easy the first week back but found that the next week I could run 15 miles no problems (15 miles had been my longest run before then). In my case I had lost speed, not stamina, but that seems reasonable after a calf injury.
If you've kept up your training then I think you should probably have the stamina to match the 18 miles you've already done, but probably wiser to start shorther in case there's any niggles.

I'd definitely say there's no need for a 3 week taper. I found that after the injury-induced layoff I was quite fresh and dying to get back running - imho a 2 week taper is the best use of the time left.

+1 for what Peckham says re target times. I was quietly thinking of 3.45 before the injury; now my target is just to run steadily which should hopefully give me something around 4.00 - would be delighted with that!

Racing Flat

Rigsy wrote: »

What I would like to ask advice for is to what way I should be looking at finishing my training with less than 4 weeks to Dublin? Also should I look at tapering from 2 weeks instead of 3 bearing in mind that on Sunday it will be 4 weeks since my 18 mile run and I have done little milage put plenty of cross training since?

Unlucky with the injury.

You can still do a long run this weekend as it will be 3 weeks beforehand. How long this is depends. I think you'd want to do an 18, if not a 20, but your injury may prevent this, or having not done much in a few weeks, maybe you wouldn't have the fitness to do this. While 3 weeks before migfht be the right time for the last long run, it's not the time for the hardest long run, that should have been last week or the week before, so you wouldn't want to be killing yourslef this week, which is possibly where Peckham is coming from saying do 10-12. If I was you I'd go out with the intention of doing 18 or 20 this week, then 15 and 10 the following 2 weeks. However, taht would have to be open to change. If on any of them you are feeling really wrecked (and not just usual long run tired) you might want to cut it short. If you cannot comfortably do the 18-20 this week I'd agree that you might want to reconsider your goals.

Don't try to take 2 instead of 3 weeks taper.

Best of luck.

Rigsy

Thanks for the replies. All good opinions.

To be honest my goal was to get round under 4 hours: now I just want to get round!

Ran 6 miles miles tonight again with an IT band strap over my knee. Got through it but very sore for last mile.

I have been recommended a good neuromuscular therapist to visit and I have an appointment with him before the weekend. I'll see how I get on there before planning what way to train.

Thanks again to the three of you for your advice.