Resuming training post-injury, 4-weeks to marathon

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Last post: Nov 9, 2009 9:49 AM by PersianP

LowDead

63 posts since
Feb 26, 2009

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Nov 6, 2009 3:29 PM

Resuming training post-injury, 4-weeks to marathon

Ok, so I will be able to resume running after a metatarsal stress fracture with 4 weeks remaining until the St. Jude Memphis Marathon. Assuming that my workouts do not result in any pain in the injured foot, how should I approach building some endurance for the marathon while making sure not to re-injure the foot or any other body part, for that matter?

I know that I need to keep it simple and easy. I have thrown out any and all time goals, I just want to finish in one piece. I was running 4-5 times per week at 35 mpw with a long run of 16 miles prior to injury and I have been biking 45min 3 days per week during recovery.

Here is what I am considering:

week 1: M - 2 miles easy to test the foot, W - 30 minutes easy, F - 1 hour easy, Sat - 2 hour bike ride

week 2: M - 1 hour easy, W - 1 hour bike ride, Th - 30 minutes easy, Sat - 3 hour easy run

week 3: M - 30 minutes easy, T - 1 hour bike ride, W - 30 minutes easy, F - 3.5 hour easy run

week 4: M - 20 minutes easy, T - 30 minute bike ride, Th - 20 minutes easy, S - marathon day

Any advice appreciated...

--Brad

spicegeek

2,406 posts since
Jan 14, 2007

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1. Nov 6, 2009 3:57 PM

in response to: LowDead

Re: Resuming training post-injury, 4-weeks to marathon

Is this your first marathon ?

Looks lilke you are planning to throw away your 2 wek taper before race week - I think this is a bad idea - I would do no more that 10 miles 2 weeks out and 6 the week before

NYC Marathon Nov 1 2009 - 4:03:13 ( 9:17 mm )

NYC Half Marathon Aug 16 2009 - 1:55:38 ( 8:49 mm )

1 mile - 7:07 10K - 52:58 ( 8:32 mm)

4 mile - 31:35 ( 7:53 mm) 8K - 42:28 ( 8:32 mm)

15K - 1:22:02 ( 8:49 mm)

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LowDead

63 posts since
Feb 26, 2009

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2. Nov 6, 2009 6:48 PM

in response to: spicegeek

Re: Resuming training post-injury, 4-weeks to marathon

Yes, it is my first marathon. I agree with the need for a longer taper, there is just not much to taper from... I will cut out the 3.5 hour run on Friday.

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bwakers

2 posts since
Oct 8, 2007

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3. Nov 6, 2009 10:31 PM

in response to: LowDead

Re: Resuming training post-injury, 4-weeks to marathon

Getting injured and not being able to run is the worst but you have to accept it. I have run several marathons and I do not believe it is a good idea to attempt to run one with four weeks of training prior to the event. That only gives you a couple weeks to actually train, not nearly enough to prepare and you risk being injured again. Why not find another event 12-16 weeks away, train properly and put in a good performance?

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Stevemustangred

586 posts since
Oct 10, 2007

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4. Nov 9, 2009 8:29 AM

in response to: LowDead

Re: Resuming training post-injury, 4-weeks to marathon

Glad to hear you got the ok to resume training and to run the race. Good luck.

The key is the Saturday 3 hour easy run. That long run will give you the confidence you need to complete the race. The other stuff is keeps your body in tune

My suggestion is that If you feel ok at the end of the week 2 Saturday 3 hour run then make it a 4 hour very easy run rather than 3 hours. Change the week 3 Friday 3 hour to a 30 minute easy.

IF you are running hills during your training I suggestion walking them. Running up causes your foot to be in a somewhat strange position that could stress the newly (nearly) healed toe and running down pounds the heck out of feet.

Lies Spectators tell Marathoners: 1) Last Hill! 2) Almost there! 3) You look great!

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PersianP

279 posts since
Oct 14, 2008

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5. Nov 9, 2009 9:49 AM

in response to: LowDead

Re: Resuming training post-injury, 4-weeks to marathon

I have had 5 stress fractures on both feet different areas in last 3 years, but they haven't stopped me from finishing countless scheduled marathons with stress fractures. If your goal is to finish and you have already done a 16 miler, you will finish. You could try running in water:

http://www.runtheplanet.com/trainingracing/injury/runninginwater.asp