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4/5 days off training plan for injury

sportzmom23
sportzmom23 Posts: 103 Member
edited January 20 in Social Groups
How do I get back into my schedule? The back story: I bruised the front of my foot, in between ankles, 11 days ago. Last Wed it became increasingly painful to run, then hurt all the time. Have a hematoma there, can feel it, this is where pain radiates from, and travels about 5 inches up. I did go out Friday, but was 3 miles off plan. Saturday only managed a mile before the pain was too intense, yesterday took completely off, to try to rest it. It does feel better today, which is a scheduled rest day...

My half is May 5, 4 weeks from yesterday. It's is my first half, started training in Feb. and it has been going well until this... My biggest question, do I continue with training plan, take today off, start back in? Am I better off walking some miles today(my average walk pace is 4.5) or do I go back to my scheduled walk 1, run3, walk 1, tomorrow?

I am not a beginning runner, tho I am a beginning trainee for anything longer than a 10k, so any advice would be greatly appreciated!!!

Thanks!!!

Replies

  • mair123
    mair123 Posts: 50 Member
    Hi Sportzmom!!! So sorry to hear about your injury and I hope you are feeling better. With the race just weeks away, I understand how anxious you must be feeling. When we are training it is so hard to accept any deviations from "the plan"- but getting to the finish line and crossing over injury free is of the utmost importance. My opinion- keep today as a rest day and then just pick up as normal. We are far enough into training where you have built a consistent base that shortening 1 or 2 runs won't cause any damage. For this week and next, I'd go with the scheduled mileage, but go at a slower pace. Plus, we are just a few weeks away from the taper!!! Good luck and get better!
  • hazymary
    hazymary Posts: 190 Member
    It's tough ..I know you want to try and make up miles...don't...just hop back in when you're healed...trust in your training and run the best race you can.
  • sportzmom23
    sportzmom23 Posts: 103 Member
    Thanks :-) at this point, I am still unable to run...drs orders, just extended til Monday...I am now resolved to what is, well, is. If I walk and run, whatever, I will do the race, just not on my original terms. I will finsih the race. Then I will begin for my next! I have injured the tendon from my foot to shin, right now its painful to walk...so, one day at a time. Hoping my training will be enough, but realistically, I think 10 days off plan, well I dont know what it will do!
  • mair123
    mair123 Posts: 50 Member
    Don't get discouraged! I truly believe that you will be able to pick up where you need to be. Remember, it is our first 1/2 marathon- automatic PR. Don't get down on yourself or start doubting the hard work you already put into your training.
  • sportzmom23
    sportzmom23 Posts: 103 Member
    Don't get discouraged! I truly believe that you will be able to pick up where you need to be. Remember, it is our first 1/2 marathon- automatic PR. Don't get down on yourself or start doubting the hard work you already put into your training.

    thank, need to remember the PR part :flowerforyou: really missing the endoprhins!!! gonna try today, see how a short run goes :happy:
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