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Coming back from short injury & marathon training..

  • 18-08-2011 8:30am
    #1
    tHE vAGGABOND
    Registered Users, Registered Users 2 Posts: 6,693 ✭✭✭


    So I have not searched for this question as I have a meeting in about 12 mins - sorry..

    So I have basically lost 2 weeks of marathon training for Dublin with this stupid knee injury [my own fault, running on it too soon].

    So when its ok, this week [*fingers crossed*] - do I jump right back into training plan as if nothing happened or should I ease back in gently?

    Im doing HH Intermediate 1 - with a few miles extra here or there?


Comments

  • #2
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    tHE vAGGABOND wrote: »
    So I have not searched for this question as I have a meeting in about 12 mins - sorry..

    So I have basically lost 2 weeks of marathon training for Dublin with this stupid knee injury [my own fault, running on it too soon].

    So when its ok, this week [*fingers crossed*] - do I jump right back into training plan as if nothing happened or should I ease back in gently?

    Im doing HH Intermediate 1 - with a few miles extra here or there?

    Depending on how bad the injury I would take my time coming back, Start back with maybe 60% of your previous voulme and build back up. Jumping right back in could cause you to miss more time.


  • #3
    dev123
    Closed Accounts Posts: 420 ✭✭dev123


    shels4ever wrote: »
    Depending on how bad the injury I would take my time coming back, Start back with maybe 60% of your previous voulme and build back up. Jumping right back in could cause you to miss more time.

    Following up on the point Shels4ever makes above Jack Daniels recommends a return of 50% load for the first week, 75% for the second week and back to 100% from there on.

    There is a usefull link here to the section in his book where he gives advice on set backs.

    Best of luck with the come back
    Dev


  • #4
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    I would agree with the 50% comeback week but there is no reason why you cant make up the other 50% with low impact training (aqua jogging or cycling or cross trainer). While it is not run specific it can help boost aerobic fitness which will have a knock on effect on your running fitness when you do get back into full training


  • #5
    Brianderunner
    Registered Users, Registered Users 2 Posts: 3,049 ✭✭✭Brianderunner


    I lost 2 weeks in August last year too after a foot injury in the Frank Duffy. The first week back was quite a struggle despite doing a bit of cycling etc but had a good run in the DCM off zero speedwork. My advice would be to ease back gradually (hold off doing speedwork for a few weeks) and see how the half goes. You can re-adjust your goal then if needs be.


  • #6
    tHE vAGGABOND
    Registered Users, Registered Users 2 Posts: 6,693 ✭✭✭tHE vAGGABOND


    Thanks guys - great advice as always :)


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  • #7
    rainbow kirby
    Registered Users, Registered Users 2 Posts: 26,928 ✭✭✭✭rainbow kirby


    Oddly enough, this week's Marathon Talk is discussing returning from injury!


  • #8
    hardCopy
    Registered Users, Registered Users 2 Posts: 5,969 ✭✭✭hardCopy


    rainbow kirby wrote: »
    Oddly enough, this week's Marathon Talk is discussing returning from injury!

    Is this a podcast or something?

    Thanks


  • #9
    RayCun
    Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    http://www.marathontalk.com/

    yes, a podcast


  • #10
    kit3
    Registered Users, Registered Users 2 Posts: 2,677 ✭✭✭kit3


    Sorry for the hijack but on the same question - I've been following the HH novice 2 for DCM but have been flattened with a bug this week and have not been able to run and won't for another day or two by which time I will have lost a week of the programme. Do I pick it up by doing the week I missed, a little less or move on to the next week. I was due to do a 15 mile LSR this week. Did 14 last week no problem but brushing my daughter's hair this morning wore me out !


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