Shin splints /calf pain - can I make my HM in 4 weeks?

[chickensrun]

So I thought I did really well doing the 10k race last week, but it turned out that the 'niggle' i'd had in my calf & inside-lower front leg didn't do well with the effort! Having read up and watched what seems like half the internet, I think I've had a tight soleus and resulting shin splints (MTSS).

I had 5 days off running completely, and have started hip/glute strengthening and foot exercises, calf stretches, and now that I can, some calf strengthening exercises. Plus discovered the magic of a foam roller

I walked briskly Friday then jogged for 10 mins and it was OK, so my plan is to run every other day gradually increasing the time, to see if I can get back to training for the HM. Plus keep going with the strength training, foam roller etc.

Felt completely fine before today's run, warmed up v well, ran 24 mins slowly, but definitely felt it afterwards & have sat with some ice on it.

Do you think that I have any chance of making my HM on 12th June ? (4 weeks yesterday). Bearing in mind I've never run more than 11k and I'm definitely a newbie runner.

Following/adapting Hal Higdon's Novice1 HM training plan, but as it is, I had planned to ramp it up a bit quicker than he does as the HM is at the end of week 11 not 12...

I'm on the waiting list for a HM 3 weeks later which would be much better but I may not get a place.

[cheekychipmunks Half Marathon]

I don’t know anything about Hal Higdon’s plan chickensrun, so I can’t comment with any certainty, but personally I think the race is a little too soon, bearing in mind you’ve picked up an injury and you haven’t run more than 11k to date. It’s double that distance, and it’s a long way!

You could run/walk it if you prefer, and that’s perfectly ok to do, but I’d still proceed with caution as regards your shin splints. You don’t want to be on the IC for a prolonged time. If you’re finding yourself having to ice it after a 24 minute run, it does sound like you have a problem, so maybe get it checked out? Proper professional advice might make your decision easier.

I’m sorry I’m not being particularly positive, but it’s so special running your first HM, especially a race, and I’d hate for you not to enjoy it to the full.

Good luck. I really hope your training can resume and you get to run your race, whenever it is. 😀

[Magellan Marathon]

If you can run 11k now but have a minor injury, buy some compression sleeves for your calves and take it easy and aim to run 11k four weeks from now. NOT 21k. On race day be very strict with yourself. Run for 500m then walk for 500m. You will spend more time walking than running but it will be pretty safe. Don’t start to increase your run:walk ratio just because you feel fine, it will cause you grief in the long run. If you’re still feeling okay after 18km you can pick up your pace and maybe use a 700:300 r:w, with the caveat that you should stop and walk if there is pain.

If the route is one where you can easily call it a day early and get someone with a car to pick you up, it should be safe for you to go ahead. If not, don’t. You don’t want to be out in the countryside miles from a road or landmark with a worsening injury, even walking to the pickup point will be grim

Find out what time the finish line closes. If it’s unlikely that you’ll make it inside the time, I would recommend you don’t go. The temptation to speed up and walk less will be too much, and it’s really not worth an injury. There will be other races for you to run in future.

[chickensrun Half Marathon in reply to Magellan]

Thanks Magellan v useful advice. Just contacted them and am a bit miffed that the cut off is around 2.5 hours.... I was aiming for just over that and running all the way so I think I will just need to cancel (they said I could drop to a shorter distance but I won't as it's a lot of travelling to get there).2.5 hours seems a bit mean to me, especially as there was no indication of that on the race information on the website when booking.

At least it makes the decision to pull out clear cut.

[nowster Metric Marathon in reply to chickensrun]

I doubt I'd be able to do a HM in 2½ hours either! I was estimating 2h35 to 2h45 for my abortive attempt last month.

Setting that as the maximum time really doesn't look like they want the amateur runner to take part.

Even the 10k I'm entered for in July allows participants 2 hours before they start shutting things down. (My estimated 10k time is about 68 mins.)

[linda9389 Administrator Marathon]

Hmm. I feel it's a big ask. You could probably do it, but be miserable thinking about how your shins are and then probably in pain towards the end, then have to take time off altogether while you heal the damage done. It may be better to write this one off - there will be more opportunities for sure. Most plans would have you run at least 16k in training before the half marathon itself. You're still a way off that.If you aren't worried about time, then a run/walk approach may work (although overstriding in the walk segments would still aggravate shin splints so you would need to be cautious).

I would highly recommend calf compression sleeves - I had what might have been shin splints and they really did help a lot (so much so that I still wear them). It may be worth giving them a try whether you decide to go for this HM or not.

I do wish you speedy healing whatever you decide.

[chickensrun Half Marathon]

Thanks for all your replies - I think you are all right and I know that it's a big ask. I have put on my grade 2 compression stockings from pregnancy days (I have varicose veins!) this past week but will get some compression sleeves if they'd provide more support too. I will take the next week easy and see how I go, possibly go for a run-walk for the half marathon if I can. When I decided "I'm going to train for a half marathon" I had it in my mind that it'd be 12 weeks, and I'd definitely do it...and then I might not run any more after that as that was my challenge done and dusted! But I think maybe that's the wrong way to think about it.... I kind of like this running thing more than I thought I would, so it would be better to be able to keep going and not just injure myself further.

[Cmoi Marathon in reply to chickensrun]

When you say having it in your mind that training for a HM would take 12 weeks chickensrun , do you mean from zero running experience, or as a C25K graduate, so 3 x 30-minute runs?

If the former, I'd say that was exceptionally ambitious, even if you already do a lot of sport. If the latter, it's still pretty demanding. I'm speaking as the pig-headed, impatient idiot who got to HM sooner than recommended, but who is now is having to learn that if you're going to stick with running, going further as fast as you can is not the answer.

Since you're already nursing an injury, I honestly think you'd be better to wait for another event. Your 10k race was really good, so why not take a little longer and ensure that your first HM is the same?

I hope your injury heals soon and that you go on to run and enjoy your first HM, whenever that might be.

[nycrunner in reply to Cmoi]

Hi Cmoi

For shin splints the best remedy is as follows;

Put some sand or similar in a pair of old socks.

Using the open end tie them together.

Then drape the socks over the toe end of your foot.

Gently raise and lower.

Then swap feet.

For calf strains never massage.

You need give the small blood vessels time to repair.

Massaging will simply rupture and delay the healing process.

Hope this is of help.

Cheers

Dave

[Cmoi Marathon in reply to nycrunner]

Thanks for replying nycrunner , but it's chickensrun who has the problem with shin splints, not me. I've tagged her so she'll see your post. Happy running!

[chickensrun Half Marathon in reply to Cmoi]

Hi Cmoi, I never did C25k, but was exercising 3-4 times a week and had run occasionally (more in the past), and could comfortably run 5k, so I thought I could just swap over to running and not have any issues!! I didn't appreciate the repeated stresses put on the body by the running, and I think I was running too fast and ramped up the distance quite quickly some weeks. I was thinking of this as a 12 week stint and then I'd possibly leave the running alone... having a longer plan to run is better I'm sure.

[linda9389 Administrator Marathon in reply to chickensrun]

Given this extra info - I'd say your new approach is far better! In it for the long run 😊. Let the shins heal and come back with an eye to the bigger picture. There's a lot of satisfaction to be had from enjoying the journey every bit as much as the end goal.

[nowster Metric Marathon]

Going from 10km to 21.1km would normally take a minimum of 9 weeks.

The usual progression is to do no more than 10% more than the distance or time you did in the previous week. This equates to a doubling roughly every eight weeks.

Trying to do it in four weeks is very ambitious and is a good way to get yourself an injury.