Returning from Injury to Marathon Training

RubyK

Hi, I'm looking for some advice here.

I've been off the road for the best part of a month, and starting back gently next week (fingers crossed!). My plan, before injury struck, was to get to DCM'11 and go for sub 3.50 (3.59.19 was my 2010 time). From peoples experience, is this too much to expect now? Is a month off too long, will I have lost a lost a lot of fitness in this time? Should I even be thinking of DCM, maybe I should forget about it (my head says yes, but my heart says no), just build up slowly and concentrate on a spring marathon?

Sorry for the ramblings

hot to trot

What was the nature of your injury? YOU have oodles of time to prepare for Dublin. If your issue hs been resolved, your month off wont have reduced your capacity by much. Build up slowly again and you will be good to go .
Best of luck with the 3.50. methinks I will aim for similar.

RubyK

Cheers hot to trot

Injury seems to be resolved, I'll know for sure tomorrow when I test it out on grass.

I just feel nervous about it all. The 18 week plan should be starting on 27/06 :eek: so I'll be jumping in a couple of weeks after that.

Best of luck with your training. 26.2 miles will be a stroll for you, with your endurance

Jnealon

I'm in a similar situation but my lay off was around 8 weeks and I dont think I will run Dublin.
Jack Daniels and P&D cover this in a bit of detail but you should be fine.
Just ease back in to it and if you don't quite hit the first couple of weeks of the program, so what.
IMO as long as you are in good shape leading up to your long runs in September you'll be fine

slowsteady

RubyK, as you know I am in a similar situation to yourself, having not run a step in over 3 weeks and am hoping to test the waters (road:D) next week.

I have aspirations to hit 3:30 having got 3:59:01 in DCM last year (must have been just ahead of you), I also did 1:44 in the Wexford half recently but it is still ambitious enough.

I am taking the attitude that provided I follow the programme and stay injury free from now to October that it should be possible to hit the start line. I will adjust the target time depending how the training goes and how I do in the odd race between now and then.

With your base fitness the DCM should be perfectly possible from here based on a 3:50 target, but keeping the target flexible similar to myself.

What day are you starting back?

RedB

slowsteady wrote: »

I am taking the attitude that provided I follow the programme and stay injury free from now to October that it should be possible to hit the start line. I will adjust the target time depending how the training goes and how I do in the odd race between now and then.

With your base fitness the DCM should be perfectly possible from here based on a 3:50 target, but keeping the target flexible similar to myself.

+1
If you're able to follow your programme then you've enough time and probably enough base fitness too

RacoonQueen

Once you're over your injury Ruby I wouldn't worry. You were flying before the inury, build back up slowly, you have more than enough time to train for Dublin. Would you consider a 6 week 10k plan and then a 12 week marathon plan?

Rantan

Personally, if the injury wasn't very serious and you reckon you have recovered I would defo go for it - - I had a minor injury recently that put me out for 2 weeks. After, i was very nervous and evertime I ran it felt like i was almost anticipating the injury flairing up. I found that the tension itself was nearly enough to cause an injury! When i stopped being aware of the injury when i ran I relaxed, I know its easy to say with hindsight. good luck with dcm and your target..

anymore

RubyK wrote: »

Hi, I'm looking for some advice here.

I've been off the road for the best part of a month, and starting back gently next week (fingers crossed!). My plan, before injury struck, was to get to DCM'11 and go for sub 3.50 (3.59.19 was my 2010 time). From peoples experience, is this too much to expect now? Is a month off too long, will I have lost a lost a lot of fitness in this time? Should I even be thinking of DCM, maybe I should forget about it (my head says yes, but my heart says no), just build up slowly and concentrate on a spring marathon?

Sorry for the ramblings

If I had listened to my head, i would never have done any of the five marathons |I have done since Sept last. Mind you listening to my heart has resulted in me being off with injury for the last month. But from my point of view, i wouldnt have missed doing those marathons for the world. - I have had the good sense to go to physios since even before the first one and I did, howver reluctantly, accept their advice not to run in Cork City marathon and am now starting to use the prescribed insoles they advised me to get and am trying to adjust my gait to eliminate the braking effect my running style was producing. My physio is a tri athlete and is a great source of information. She thinks that training for Dublin Marathon is still a reasonable goal for me, so my advice is first and foremost ask your physio. Mind you, I havent ruled out doing the Dinlge marathon yet but i havent told her yet ! So good luck with your training.

PaulieYifter

Plenty of time to get into the groove for DCM. Follow your plan although you maybe should ease into it for the first 2 or 3 weeks - any injury niggles then you could maybe step back to a less intensive plan. Do whatever PT you need to do to try and prevent a reoccurrence. Worst case scenario you decide to skip it and you may lose a few quid from entering - at least with Dublin you can leave entry until late on. If October comes and you're in fine fettle but haven't entered you'll probably regret it whereas you shouldn't regret training for it even if it doesn't work out.

My experience: I did DCM 2010 and spent 3-4 months recovering from ITB injury. 16 physio visits and substituting running time for strength and conditioning work I comfortably beat my Dublin time in Cork City Marathon with a much more comfortable run even though I'd less mileage done in training.

RubyK

Thanks guys for the positive replies. Feeling a bit better about things today, and fingers crossed I'll stay injury free and can start getting the miles in.