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Missed training due to injury, can I make Connemarathon ?

  • 10-03-2010 9:43pm
    #1
    Mr Marenghi
    Closed Accounts Posts: 216 ✭✭


    Hi,

    So not looking for medical advice.

    Due to tendonitis in my left foot I've missed 4wks of training. My last run was an 18mile LSR (which I found tough) - 4wks ago.

    So went to physio and advice is stay off it. By now it's way better and seems that by this weekend/early next week I can try start back. In my training plan, next week is the last heavy week, ending with a 20mile LSR.

    I did Dublin last Oct in 4hrs 4 mins.

    I was aiming to do Connemara in about 4hrs but I'm happy enough to slow it down to 4 and a half or so.

    So what should I do ? try and do the 20 LSR next week and judge whether to do Connemara or not ? Or just forget about it because I've missed 4 wks already ?


Comments

  • #2
    asimonov
    Closed Accounts Posts: 1,378 ✭✭✭asimonov


    Hi Marenghi

    I'd imagine that's been a tough few weeks of injury. i went through something similar last year, missing 6 of the last 12 weeks of a marathon programme. My lsr's over the last 6 weeks between getting back running and the marathon were 15, 18 easy, 18 steady, 18 mile marathon pace workout ala tergat, 20 progression run with 1 mile at marathon pace and then a short 12 day taper to the race. I adjusted my marathon pace down a little to allow for the break. If you've been doing no running your threshold pace will drop as well, so do some tempo runs to improve this.


    So in short, maybe don't do the 20 miler for a few weeks and then cut your taper to two weeks. Hope this helps.


  • #3
    macinalli
    Registered Users, Registered Users 2 Posts: 907 ✭✭✭macinalli


    +1 for Asimonov's point about the taper. After a long training programme you need the time to recover & be fresh. In your case you'll need much less after your injury-induced break in training.

    I was in a similar situation training for Dublin 18 months ago - you just need to accept it and be sensible with what you can do over the remaining weeks. I think that Conn is a month away? If you take a 2 week taper then you can do an LSR this weekend and also the following 2 weekends. You should still be able to do the race, but hopes for anything like a new PB could be a step too far...


  • #4
    Mr Marenghi
    Closed Accounts Posts: 216 ✭✭Mr Marenghi


    Ok, so an update to the above post.

    So i ended up taking a month off. 21st of February until 21st March and the last and longest run before injury was 18miles. Only got back running last week. Have done a few 4 milers, a few 5 milers and a ten miler today.

    So Im paid up and have the time off work so Im definitley gonna do Connemara. I'm just looking for the best advice on what pace. Im obviously not gonna do a PB, that's for sure !!!! but I might as well get the experience and enjoy it.

    What pace do people think I should aim for ?
    I did Dublin in 4hrs 4mins. Should I aim for 4 hrs 30 ? 5 hrs ? I also realise that this is probably a strange queston since everybodys different in terms of fitness but if it's worth adding I work a job in a large shop where im on my feet and am up and down stairs 8 and a half hrs every day, and i was doing that while off running with the injury. My average pace per mile is 9 mins, i'll obviously have to go slower than this over a whole marathon.

    All suggestions and advice is much appreciated.


  • #5
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Mr Marenghi wrote: »
    Ok, so an update to the above post.

    So i ended up taking a month off. 21st of February until 21st March and the last and longest run before injury was 18miles. Only got back running last week. Have done a few 4 milers, a few 5 milers and a ten miler today.

    So Im paid up and have the time off work so Im definitley gonna do Connemara. I'm just looking for the best advice on what pace. Im obviously not gonna do a PB, that's for sure !!!! but I might as well get the experience and enjoy it.

    What pace do people think I should aim for ?
    I did Dublin in 4hrs 4mins. Should I aim for 4 hrs 30 ? 5 hrs ? I also realise that this is probably a strange queston since everybodys different in terms of fitness but if it's worth adding I work a job in a large shop where im on my feet and am up and down stairs 8 and a half hrs every day, and i was doing that while off running with the injury. My average pace per mile is 9 mins, i'll obviously have to go slower than this over a whole marathon.

    All suggestions and advice is much appreciated.

    My advice would be about 430-4.45 at the start and see how you feel with marathon training you will often find that the work is built up over a long time that the month coming up is more fine tuning. You will suprise yourself with the fitness you have retained. Saying that it is a hillier course so you were going to lose a bit of time. Start off enjoy yourself and see how you feeling take it easy at first you can always pick up the pace if you feel good.

    Best of luck


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