half training question

sportzmom23

Half marathon number two is next Sunday. had a great training routine going on, or so I thought...hit a brick wall, I was over training, well over cross training...I had to take almost 3 full weeks off to rid myself of the total muscle soreness and fatigue I had.

Did my first run in three weeks today, a relatively easy 2.75 miles. felt pretty good, but didn't want to push it. I do kind of feel like I am starting over again, even tho I know almost 3 miles isn't a beginning... where should I go from here? I don't want to reinjure, and am trying to keep plantar fasciitis under control as well.

should I try to do a split running and walking training from here? plan on the same for half day? or just log miles and see what May 4 brings, and start fresh May 5th, or whenever I am physically able?

ideas, suggestions, input please!!!

Maleficent0241

How long were you running before the layoff and how are you feeling now? If you had a solid base going in to the layoff, you probably haven't lost that much progress. It's mostly mental. If a race wasn't coming up, I would have suggested doing 50% volume week 1, 75% week 2, and then back into normal training week 3, but I would just do what you can without sacrificing your taper. Definitely don't try to make up for lost time. Maybe lay low on the cross training until after the race.

RunnerElizabeth

The first thing you should do is try another run. I'm often laid up for awhile due to illness. The first run back is always the hardest. But the second usually feels significantly better. Try again (just a short easy run), see how it feels and then go from there.

sportzmom23

thanks!

been running consistently again for several years, slowly working my way up in mileage. was a distance runner in school (2 years ago!!) never dealt with many injuries, shoot had one, stress fractures from shocker: over training. I was running about 8 consistently, working my way back after health issues with a daughter.

Was some what sore today, so did light stretching, will do another short run tomorrow. Totally off the cross training til after, of course had just prepaid kickboxing classes...

one step at a time it is. any way about it, I am doing the half, just probably not how I planned

vmclach

3 weeks seems like a awful long time to take off for muscle soreness.. You were sore from cross training? Or were you resting your foot? What type of cross training? You should see if you can get your foot taped up for your half on Sunday.

Since the race is so close (this Sunday), the hay is in the barn... I would do a little light biking to loosen up the legs, but I know how PF works... You do NOT want to irritate your foot before the race... Maybe you'll surprise yourself on Sunday.

Good luck

davemunger

Try and do a long run as soon as possible. You need to assess fitness. Take it very slowly, and don't be afraid to take walk breaks. Run small loops, staying close enough to home to bail out if you need to. If you are unable to run 8 or 9 miles comfortably, I think you should cancel the half marathon.