1 month blitz training post injury, plz help

FOLDnoSHOW

hey guys/gals. ok so I started training for the connemarathon (from scratch) about mid jan. logged about 3 weeks of solid running (4-6 times per week). My longest run at the time was a 13miler that I completed in 1hr 35mins. about 2 runs after this on an easy 5 miler my left leg forced me to stop. the following day i tried again but was forced to give up after ~2miles. After seeking advice I decided to take a week off as not to further aggrivated. well a week turned into 2 weeks as my birthday and other events were on.im keen to get back going but need help to maximize my month left- how can maximize my month? considerations being im in my final year so time is tight plus im probably behind in mileage and some what fitness due to the break.cheers in advance

digitalage

Do the half marathon and you will be fine

Peckham

Are you doing the marathon or half-marathon in Connemara?
Is it your first race at this distance?
How long ago was this 13 mile run?

If it's the marathon, then I would be recommending reconsidering doing it and maybe go for a marathon later in the year (Cork, Belfast, Longford, Dublin). Very dangerous to rush back from injury, and if it's your first marathon you want it to be a "pleasant" experience.

If it's the half-marathon, you'll be okay with a slow build up back up to 12-13 miles and go out with no tough time target.

(If it's the marathon, then I think you can switch your entry to the half-marathon).

shels4ever

FOLDnoSHOW wrote: »

hey guys/gals. ok so I started training for the connemarathon (from scratch) about mid jan. logged about 3 weeks of solid running (4-6 times per week). My longest run at the time was a 13miler that I completed in 1hr 35mins. about 2 runs after this on an easy 5 miler my left leg forced me to stop. the following day i tried again but was forced to give up after ~2miles. After seeking advice I decided to take a week off as not to further aggrivated. well a week turned into 2 weeks as my birthday and other events were on.im keen to get back going but need help to maximize my month left- how can maximize my month? considerations being im in my final year so time is tight plus im probably behind in mileage and some what fitness due to the break.cheers in advance

I'd say be very careful very easy to do too much after injury, the blitz training may not be an option you could end up worse off then before, Set yourself a training plan and see how it goes but try not to make up for what you missed.
Almost did the same with my plan till i was put in my place by a few very helpfull people

FOLDnoSHOW

sorry, i should have made it more clear.yeah its the full hog, and i did that 13miler about 2 weeks ago. my injury is fine and was mild straining.i took the week off to rest but it ended up as 2.basically i was hoping someone could throw together a 4 week schedule that gets me up to speed, if possible.

buck65

You should do the half and put it down to experience. You may finish the full but at this stage should be tapering rather than "blitzing". You'd certainly need 3 or 4 runs of 15 miles plus in the legs at this stage.
I'm just returning from injury - ran a 10 miler 2 1/2 weeks ago and injured my foot . Ballycotton for me is the goal but I 've already dismissed any notions about running a good time, to finish now is the thing.
Do yourself a favour run the half or you could seriously do yourself damage.

Krusty_Clown

FOLDnoSHOW wrote: »

sorry, i should have made it more clear.yeah its the full hog, and i did that 13miler about 2 weeks ago. my injury is fine and was mild straining.i took the week off to rest but it ended up as 2.basically i was hoping someone could throw together a 4 week schedule that gets me up to speed, if possible.

Most marathon programs are 18 weeks (with some around the 12 week mark) and many would assume a base of around 15-20 miles per week, with long runs around the 10-12 mark. so given you lack of experience (I don't mean any disrespect, I had a quick re-read of your posts from November) you're at a a level where you would be starting out on a marathon program, and there is no 4-week program that will get you ready for the full marathon. Most runners will be beginning their taper for Connemara in the next week and a half, which means they will be reducing their mileage to build up energy stores and reduce injury risk before the race, so realistically, you have one week of hard mileage available to you.

Take the previous posters advice and switch to the half-marathon. You may manage to complete the marathon, but you will probably not enjoy it for a second, and remember, your last injury came on the back of very low weekly mileage. What could you do over the course of 26.x miles?

RoyMcC

Yes I'm foursquare behind everyone else. A marathon is gruelling enough without being severely undertrained and on the edge of another injury. Speak to the organisers about transferring to the Half, see how that goes and then re-set your goals.

FOLDnoSHOW

I appreciate the experienced responses.I have to say i am very stubborn so will run hard the next 2 weeks, and gauging on my performance, drop to the half if I must. would love to hit the full but could be too late.ill let you know.might order some crutches for the 23rd ;p

shels4ever

FOLDnoSHOW wrote: »

I appreciate the experienced responses.I have to say i am very stubborn so will run hard the next 2 weeks, and gauging on my performance, drop to the half if I must. would love to hit the full but could be too late.ill let you know.might order some crutches for the 23rd ;p

Well if your going to do it adjust your pace to you make the distance, you seem capable of a good half mara time so maybe drop the pace and just get around would be the best way.

FOLDnoSHOW

just to add that I was putting in 25-35miles per/week before injury at a good pace (although i acknowledge it was for a short time). also some heavy bday boozing and eating done during the 2 weeks off.prob not a good idea.

FOLDnoSHOW

shels4ever wrote: »

Well if your going to do it adjust your pace to you make the distance, you seem capable of a good half mara time so maybe drop the pace and just get around would be the best way.

thats a good point.i was aiming originally for a sub 3.30 marathon and felt i was well on track.maybe aim for a sub 4hr instead of dropping down to a quick half-mar ,and give my self some room to rest

buck65

It's surprising how fast the body loses fitness. Just ran for 20mins at lunchtime today and struggled through it. I was running for 90 mins 3 weeks ago!

--amadeus--

What plan were you following? I would have thought that you should have been up to at least the high teens and probably even a 20 miler long before you injured yourself. No offence but even without the 2 week layoff I'm not convinced that you would have the stamina to run the full thing. I appreciate what you are saying about being stubborn but it takes more than willpower to finish 26.2 miles...!

All the advice above is from people who've been there and it's bang on the money - dropping to the half now and aiming for Cork (or even Dublin) will leave you in with a shout of hitting that sub 3:30, doing Conemmara now will be a miserable experience.

If you insist on attempting the full then maybe adopt a run / walk strategy from the start?

FOLDnoSHOW

I only started running 3 weeks before i got injured with long runs being 9/11/13 miles ..i let the next 2 weeks gauge my chance. could be the half for me.

Krusty_Clown

There is a deadline for when you can change distance in the Connemarathon - March 1st, so you need to make up your mind before this. I did the half last year and it's a fantastic race. I then went on to train for my first marathon, so the half is a very good base for pushing on to the marathon goal.