Training for race after injury

Dotcomdolly

So I did a 7mi run (almost run yet) on Sunday 25th July, leg felt a bit sore after, went for a 4.5mi run on the weds after & cam home in agony. Thought it would ease up on it's own but it didn't so had to wait a few days to see physio, that was just on Thursday evening (5th aug). So it seems I have shin splints and he strongly advised against doing the 10mi on the 21st I have signed up for. Totally bummed about that but doing the half is the big priority (esp as I'm doing it for charity, an emotive one for me) so, so be it.
In the meantime it's pilates, exercise bike, lots of stretching, icing & anti-inflamm gel.

But now when I sit & look at the calendar I'm freaking about the half :eek:

My next physio appt is on thurs 12th, all going well I could/should be back running next Sunday but no way can I jump in at 9mi, sure I was only up to 7mi before injury.

Any suggestions for a do-able LSR plan?, as opposed to the fairy-tale one below!

I will be doing two 4-5mi runs during the week.

15/08 - 9mi
22/08 - 10mi
29/08 - 11mi
5/09 - 12mi
12/09 - 10mi
18/09 - THE HALF

MaroonTam

I think the key for you Dotcomdolly is to make it to the start of the Half without aggrivating the shin splints again.
Hopefully your Physio will give you good advice re: stretches and/or foam roller (I found this works out for me).
Aim to do as much of you running on softer surfaces until you build back up, but dont ignore the road completly (after all, thats the surface you will be running on the day)
Good luck, hopefully the shin splints will clear up quickly and you can get back on target.

littlebug

15/08 - 9mi
22/08 - 10mi
29/08 - 11mi
5/09 - 12mi
12/09 - 10mi
18/09 - THE HALF

I'm not exactly the best source of advice on this but given the circumstances maybe you could manage without going to 12 miles. I'm thinking back to my first half in April when I was coming back from injury too. I can't remember the exact details but I know I did 11 miles 2 weeks before the Half and 10 miles (race) 2 weeks before that. In between the 10 and 11 I probably did 6 or 7 and the same the weekend before the race.
I'm at the slower end of the scale though and my main priority at the time was to get there without injury rather than time target. I also had a good sports massage in between the 10 and 12 milers and lots of icing etc.

rainbow kirby

Dotcomdolly wrote: »

15/08 - 6mi
22/08 - 7mi
29/08 - 8mi
5/09 - 9mi
12/09 - 10mi
18/09 - THE HALF

You'll finish the half having done 10-11 miles as your longest long run beforehand, adrenaline will carry you 2-3 extra miles on the day. Maybe a progression like the above might suit better, particularly in terms of easing you back into things (this is similar to what Higdon's novice HM program suggests).

RacoonQueen

Sorry to hear about the injury. While you're off you're feet I'd probably be doing less pilates and more cycling - bike fitness will stand to you once it comes to running. Have you access to a pool for swimming? You won't loose much fitness or strength over such a short period.

Have you had shin splints before? Did the physio advice on a change of footwear or anything?

Dotcomdolly

Thanks Rainbow, that looks do-able, I wish I could do this 10 on the 21st, it'd give me so much more confidence going in to the half

RacoonQ- no I've had problems with my calf before, but not this. He said there was no need ot go down the orthotics route

ecoli

RacoonQueen wrote: »

Sorry to hear about the injury. While you're off you're feet I'd probably be doing less pilates and more cycling - bike fitness will stand to you once it comes to running. Have you access to a pool for swimming? You won't loose much fitness or strength over such a short period.

+1 on the swimming/cycling route will definitely stand to you in terms of both fitness but also you come back time will be halved

Here is an article on pool workouts that may help or atleast give you an idea if you want to switch things up

http://www.coacheseducation.com/water/erin_sloan_june_02.htm