One week before my first half marathon!! Need Advice!

horseryder77

Hey all!
My first half marathon is going to be next Sunday. I JUST started running this June, and have been progressing pretty well. I fell out of the training schedule a bit the last two weeks (I'm a college student and classes just started up again...) but on Monday I ran a 5k and felt pretty awesome.

Today... OF COURSE... I step off of the bus to get back home and I get SHOOTING pains in my left knee.
Two years ago I had physical therapy for a weak meniscus. I was told I was okay to run, just to take care of myself and listen to my body. I've been fine since, and have been icing/heat this knee after every run and have really had NO problems until today.

I had to limp up the three flights of stairs in my apartment.
After being off of my knee for about an hour, I feel a lot better. But after I start walking again I get a dull pain in that area again. Nothing huge, but I just know if I ran with this pain it'd only exacerbate the problem.

So.. what do I do? I WANT to do this half. I've been training for it! I can only run about 7.25 miles at the moment without stopping (although with such a long break off running.. I'm not sure anymore) but I wasn't even planning on running the whole thing. I was going for running about 5, walking 2 maybe, and then running the rest. I'm supposed to try and run 10 Sunday.. I was going to try and run 4 today, and then go for 8 or 9 Sunday and see what happened.

Should I just not do anything? Or.. do a short run tomorrow and then see if I can do my distance on Sunday? GAH I can just feel myself falling out of running shape... >.< And I still want to "taper" during next week. (Although I'm pretty much tapering now...)

Heeelllppppp

dmcgoon

create a great mix of music plug in your headphones and go. I am used to running 2 miles... 6 miles at most on occasion. I never dreamed of running 13.1 for the fun of it....I didn't train I just had the determination to do it. Ice your knee everyday for 15 min in Morn and Night and be sure to stretch alot. Then just go, even if you start walking don't walk long ...just long enough to catch your breath and if you can do that at a slow jog even better...then start running again and don't be discouraged. Remember your goal isn't to win this race it is to finish it. You will do great. and Oh and am NOT athletic at all. I am chunky and have been since puberty I have alot of injuries from being in the Army...I just had something to prove to myself and all the cynics around me. ....

P.S. You will be sore a warm bath and LOTS of stretching will be neccessary.

literarylin

I'm running my first half too... this Sunday...
I did a long run two weeks prior and have only done short runs since -- to give my body some rest before the big day. I find that doing 10 and 1s while running a long distance helpful. Also, I slow my pace up quite bit too. I hope that helps! Good Luck!

trilikeagirl

You are not going to do any training in the next week that will have a meaningful impact on your race Sunday. Stay off your feet, eat well, hydrate and reassess Sunday morning.

Plan on a run/walk strategy, walking for 30 seconds or so each mile.

vzepol

First, if you only started running in June you need at least a year of a good base, 10% increase in distance per week, to prepare. For now the best medicine is "RICE" rest, ice, compression, elevate. Don't mess with running or even walking if you are in pain.

Second, checkout "Pain Free" by Peter Egoscue it is my bible for fixing myself when I get hurt. Most runners get hurt at least once in their lives. We are know as some of the healthiest sick people.

Good luck,

Victor

arc918

So has you longest run in training for the half been 7.25 miles?

horseryder77

So has you longest run in training for the half been 7.25 miles?

Yes. I'm following Hal Higdon's plan. I got in 8 miles, but only 7.25 of it was ran. I was supposed to do 9 this past week, but didn't have the time (school comes first, job comes second, horses third, and then running).

I just don't want to injure myself further. But I'm still going to do it. Running or walking, I'm going to complete it.

horseryder77

First, if you only started running in June you need at least a year of a good base, 10% increase in distance per week, to prepare. For now the best medicine is "RICE" rest, ice, compression, elevate. Don't mess with running or even walking if you are in pain.

Second, checkout "Pain Free" by Peter Egoscue it is my bible for fixing myself when I get hurt. Most runners get hurt at least once in their lives. We are know as some of the healthiest sick people.

Good luck,

Victor

Haha, a bit too late on the one year for a good base thing, eh? I gave myself a couple months :-p
But thank you for your advice! I think I'm definitely going to take it easy today, and maybe just do a few short runs before my half... or perhaps try the distance on Sunday..

arc918

So has you longest run in training for the half been 7.25 miles?

Yes. I'm following Hal Higdon's plan. I got in 8 miles, but only 7.25 of it was ran. I was supposed to do 9 this past week, but didn't have the time (school comes first, job comes second, horses third, and then running).

I just don't want to injure myself further. But I'm still going to do it. Running or walking, I'm going to complete it.

Good luck out there!

mlb929

Run less and cross train more would be my suggestion. I'm training for my second, third, and fourth half's in the next coming months (plus I've done a full marathon), but I started P90X and only run one day a week now. It's kept any injuries away for a year now, I found that my knee pain was from muscle imbalances - bike and elliptical didn't work as cross-train, took good ole strength training and some plyometrics to solve those imbalances. I do a long run. I will sometimes run a short run at lunch or in the early Am. Add some Yoga too to loosen up those hip flexors and IT bands.

SueInAz

If you're planning to do the race regardless, I would really recommend running and walking in intervals for the entire race. Run for 3 or 4 or 5 minutes and walk for one. Don't try to run for longer than that. Also, if your knee starts to hurt, STOP running. You risk a much more serious injury if you continue to run on an injured joint. Walk if you can, quit if you must. Your long term ability to run is much more important than finishing this one race.

sprinkies

i definitely would take it easy this week and i wouldn't do a long run. it's better to be un-injured before your race, than try and run a long distance and hurt yourself further. i'm doing my first half this sunday too! good luck!

arc918

Bottom line, be smart and be prepared to ditch the race if needed. While I can certainly appreciate the "can do spirit," it isn't worth aggravating an existing injury.

If you can't run an easy 3 - 4 miles (without pain) a couple days before the race, then I might rethink your plans.