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Newbie runner here! Started in March. My girlfriends and I have planned to run the Disney Wine and Dine 1/2 in November to help motivate us to keep running. I have been following the Hal Higdon's 10k and 1/2 training plan.
All was good, until my hip and knee started hurting. Went to the ortho and he diagnosed as IT band weakness. Gave me steroid pack 12 weeks out from race and wants me to do islolated leg strengthening, particular the quads, besides all the stretching and yoga that I do.
My question is I am kind of confused about where to start back my training. I took this past week off due to a kidney stone. I have 10 weeks left before race and need to hit it hard but maintain injury free. The week before I ran 3 miles on Tuesday/Thursday and 4 on Sat but I was on steroids:)
I am a little confused about the training plan you are following, are you doing both at the same time?
Probably a bit more information on your level of fitness and previous running experience would help, but at first glance it looks like you might be trying to do to much. I do not know much about the injury you describe, but first of all I would make sure (probably consulting the ortho you mention or some other specialist) that it is not caused by overtraining.
Once this is settled, I would make sure that the injury is well cured before running at all (and running while on steroids does not sound like a good idea). I know how frustrating it can be to be sidetracked, but in the end you will be able to train more and better if you take it easy.
Concerning "getting back on track", one common convention is that you need about two weeks for every week that you have been off the tracks to recover your phisical shape. While this does not really have to hold I would advice to take it easy. Ideally you should regain your previous level of fitness and then continue the training plan were you left it, but as you are already using a "one size fits all" training plan, you can probably tinker with the formula (as Highdon himself suggests) and maybe skip some weeks if the training load is not increased drastically.
Finally, good luck with your race, I am sure you can get some positive (and more expert) feedback in this forum, whish you a speedy recuperation and many happy miles.
5k: 20:12 (December 31st 2012)
10k : 44:30 (November 6th 2011, March 18th 2012)
Half Marathon: 1:35:27 (February 3rd 2013)
I like half marathons! Seven completed so far and trying to get back on optimal shape to improve my PB. Once I complete my 10h half I will start thinking about full marathons.
Thanks Ydiez for the Reply.
No, I am not doing both training plans. I tried running 3 years ago, did too much too soon and developed plantar fasciitis. So my motto this time has been SLOW AND EASY! Heck, my average pace is 13:30.
In March I did a running class that took me from zero running to 30 minutes in 12 weeks. After that I switched to a 10k training program until I was 14 weeks out from my 1/2. Then I started the 1/2 program. I boxed, biked, did elliptical, swam and lifted weights sporadically before running and continue with swimming and the elliptical and have added yoga in the last month. I cross train twice a week and run 3 times a week.
I have a lot going against me with no experience, being over 40, and overweight.
I think the most difficult thing is the realization that I will probably not be able to run the whole 13.1 and accepting that a run/walk is not a failure.
Mentally, I understand but emotionally the new reality is one I am fighting.
I want to be told by my body what I want to hear.....and that might not happen:/
Thanks for the advise. 3 half marathons is a wonderful accomplishment! Hope your journey to a marathon is successful!
What's holding you back is how much your knee and hip bother you. Assuming it is ITBS, you should acquaint yourself with the use of a foam roller. You can find stuff on YouTube. It sounds like you've only missed a week (or 2 or 3, it's not clear). (Hopefully you passed the stone. Been there, done that - no fun. Pay great attention to hydration.) If it's only one week, and your knee and hip are OK, pick up where you left off. Three weeks - go back easy and take at least a week to get back into it. You'll have to resume by feel in any case, because of the knee/hip. Your main goal now is to get to the start line (reasonably) healthy. So no "...need to hit it hard...". Relax, take it easy, get back to training with no pain. Hopefully you'll still have time to build a little distance.. When I ran my first half-marathon, my previous long run was a 10K, 10 months earlier.
I'd suggest getting a rumble roller. I've had IT band issues for years and a regular foam roller never did that much to help it. Over the winter I got a Rumble Roller as part of P90X2 and I have not had any IT band pain at all this year. I even did a hilly 10 mile race over the weekend that in the past would have caused me knee pain and I had no trouble. If you are not familiar with a foam roller, it will be very painful at first, this means that you really need it. After using it for a while, it gets much better and you can maintain on a few days a week. It's also great on calves, hamstrings and piriformis. check out rumbleroller.com