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injury recovery question

ejbeach01ejbeach01
in Community Forum 🏠

Hello all,

Couple weeks ago I strained my calf/hamstring doing a half marathon.  Since then I have run 4-5 times all easy stuff.  I ran yesterday and for the first time everything felt perfectly normal.

I now have about 2 weeks until my last race of the year.  If I had not been injured I would have done a couple 90 minute runs and some intervals all while running 5-6 days per week.  But since the injury the longest I've run has been 35 minutes.  I have bumped up my swimming and biking...so from an aerobic fitness standpoint I'm doing fine.  I'm just a little worried about run fitness.

My plan as of right now is to run 6 days per week tapering down a bit as the race gets closer.  I'll be doing a mixture of easier runs, 30-60 minutes as well as bricks.  Possibly adding an interval day early next week if everything is feeling really good.  But otherwise my goal is to simply run and make sure I have my running legs on race day.

Any other ideas or things that work...or better ideas?

Comments

  • Nemo BrauchNemo Brauch
    What distance is the race you are doing in 2 weeks? There's generally very little you can do 14 days out that will show up as adaptation/fitness on race day. But there's a whole lot you can do to screw yourself. In any case, I'd steer clear of any intervals that could agrivate the calf/hammy.
  • ejbeach01ejbeach01

    Its a 1/2 iron in Myrtle Beach.

    I should clarify...I wouldn't be going to to the track or anything like that.  Just some faster race pace type of work so my body knows how that feels again.

    Nothing terribly difficult. 

  • Coach RichCoach Rich

    Your injury is your coach, not us or your training plan. My initial thoughts are:

    1. Going from injured to running 5-6x/wk sounds like a bad idea.
    2. I suggest planning to run every other day and if you feel bad stuff at race pace, back off or stop.

    As Nemo said, not much at all you can do, build-up-fitness-wise in two weeks but you screw up lots of things. Err on the side of doing less.

    Oh, and very important that you define a sucessful race as it fits within the box that your injury gives you, not the bigger box you had pre injury. Redefine your goals to fit your injury and execute the best you can. Have fun, this is all just a game

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