Recovery -Return from injury

shels4ever

Hi all,

just wondering what way you usually come back from injusr and what time of timeline should be used. Prior to getting injured i was on about a 40 mile a week for 3-4 week and a start of a 17 week program for marathon.

I've missed 3 week and jsut trying to plan the next couple of week.
Did 6 miles last night I know I could manage a slow 10 but not sure what the best thing is to do.

1. Should i keep the doing ok miles ie nother furhter then 10 miles all at a slow pace.
2. Try to add in some quality session ie tempo and intervals maybe later in the week.


I had factored in 3 week into my marathon program in case of injury so I can't really lose much more training.

Also Swimming is now part of my training plan as well as one system( on exercise bike) using the sets given by HM.

Cheers

tunney

shels4ever wrote: »

Hi all,

just wondering what way you usually come back from injusr and what time of timeline should be used. Prior to getting injured i was on about a 40 mile a week for 3-4 week and a start of a 17 week program for marathon.

I've missed 3 week and jsut trying to plan the next couple of week.
Did 6 miles last night I know I could manage a slow 10 but not sure what the best thing is to do.

1. Should i keep the doing ok miles ie nother furhter then 10 miles all at a slow pace.
2. Try to add in some quality session ie tempo and intervals maybe later in the week.


I had factored in 3 week into my marathon program in case of injury so I can't really lose much more training.

Also Swimming is now part of my training plan as well as one system( on exercise bike) using the sets given by HM.

Cheers

What was the injury?
What was the reason for the injury?

shels4ever

Injury = Tear to the calf muscle.
Cause = Acouple of reason, slight pelvic alignment problem Thats been worked on by physio.
And I think stress put on the calf from running in spikes,(too much over weight at the moment to wear them.) Still a work in progress.

After XC race in the mud prior to Christmas had a slight strain that went after a couple of day but during a race 3 week ago tore the calf during a sprint finish in a race.

cfitz

Well I think it's the fast running that's most likely to cause you problems, so the longer you lay off the intervals and tempos the safer you'll be. You could get a weekly massage on your rest day for the next month or so. You should probably up the distance gradually rather than running 10 miles on your first run back. You're going to have to play it by ear a little bit - put the tempos back in before the intervals.

brutes

Yep, out myself and its slow getting back after, so would recommend two weeks easy runs getting back the miles, then intro tempos/long stuff week three, intervals and normality week 4

macinalli

I has the same thing last year when training for the Dublin marathon and found the first few weeks back to be really important. I think that you need to build back up slowly to the distances you were at and not do too much too soon.

The other thing is to keep doing the stretches that your physio gave you, especially after a run. I personally found that if I didn't the calves would be seriously tight later that day...

stmochtas

When I got back in January. I just did 3 weeks pure easy running building up to my max distance of 15k before I started any quality stuff. This was what I was advised and it worked for me.