Help... in search of IC recovery advice for half marathon training

[Betj]

Hi all .. my 1st post here but reallyenjoy reading and learning from you all. I am currently training for my 1st half marathon the LLHM on 3rd april. Training was going v well with NRC app & the fabulous Coach Bennett & was upto 16k when 10 days ago I managed to slip on a wet room floor badly bashing & bruising my right ribs. .... he didn't suggest that bit!! 🙄

Have done all the right things & defo improving now, have seen osteopath, pain reducing & moving better but still no running yet. ☹. Instead doing lots of yoga, walking & exercise bike to keep fitness up & am hopeful still gonna be ok to do the race.

My question is with 3 weeks to go to race day when i do start running again should I build back up to try to go for the 20k run or another much longer run before the day or just do whatever running I can and see what happens on the day? Im not chasing a specific time but was on for finishing in about 2hrs 30mins before this happened.

I know at this stage of training plan I should be tapering the distance & don't want to over train but also don't want to be too unprepared!

Any advice & suggestions much appreciated.

Thanks v much

[Cmoi Marathon]

Hi Betj , sorry to hear about your fall. I'm more of an expert in pratfalls than I am in training - the only plans I've ever used were C25K and then a trail marathon plan - but if you've already run 16k, and you're not chasing a time, I can't see why you'd need to do a longer run for HM training.

From memory I'd only done about 16k before I first ran HM distance. Before my trail marathon, which in fact ended up as 46.45km, I'd only ever done 33km in training.

You're doing the right things to keep up your fitness, strength and flexibility, so I wouldn't stress about not having run 20k before your event, just let yourself recover from your injury, and have confidence in your ability to run.

[Betj Half Marathon in reply to Cmoi]

Ah thanks v much Cmoi that's helpful advice. Wow.. a trail distance soundd mammoth!! When I did my 1st 10k race I just felt I had to cover the distance beforehand so I knew I'd done it at least once!! Am probably applying the same idea here but hopefully the race vibes will carry me through the last 5k😊

[Irishprincess Administrator Half Marathon]

Ouch, I bet that hurt 😩

Most HM training plans go up to 10 miles for the longest run so as you’ve already done that you don't need to worry about doing extra before race day.

You should take advice from your osteopath about when to start running again and how far. You’ve done most of the training so I think, even if you just stick to short runs to keep ticking over, you should be tickety boo on race day. The last week is taper anyway so really you have two weeks to keep the legs moving.

Watch out for our April Events post towards the end of this month and we can give you a pom pom cheer before your big day.

Good luck and let us know how you get on 🍀

[Betj Half Marathon in reply to Irishprincess]

Ah thanks, yes it certainly did!!! that's very reassuring to hear & looking forward to my pom pom moment😊

[linda9389 Administrator Marathon]

Oh no, how frustrating! LLHM was my first ever HM event, I loved it. I agree with what the others have said - many plans only take you to 16k before race day so have faith!!! Never underestimate the power of fresh legs either, they will feel so amazing you will just need to watch out that you don't start out too fast. Good luck - I look forward to your race report 😊

[Betj Half Marathon in reply to linda9389]

Thanks so much for your lovely encouraging words Linda. It sounds like it's a great event 😊

[misswobble Marathon]

Sorry to hear that! Flippin typical 🙄. I hope you’re on the mend and out of pain.

I was on a Nike HM training plan when I hurt myself on a speed intervals run 😫. My half is on the 27th 🤨

We just have to try and keep ticking over fitness wise if humanly possible 🙂

In the three weeks left - if you can manage it - short jogs to shake your legs out and keep them spinning.

Hopefully you can go an enjoy your day, eat some cake and bring home some bling. Good luck 💪😀🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️

[Betj Half Marathon in reply to misswobble]

Ah thanks v much misswobble (love that name 😊).. Sorry to hear you've got injured too.. hope you can recover in time for yr run. I'm definitely improving each day which is good. Just feels bit pressured doesn't it with the date creeping up!! I was so excited bout it all too!

Take good care and fingers crossed we'll be reading race reports soon😊.

Which race are you doing?

[misswobble Marathon]

I believe that once “race” gets mentioned I get injured. It’s like clockwork. Three weeks out from race day usually. I put it down to tensing up with anxiety as the big day approaches. I did one race last Sept as a leg stretcher for a November marathon and ended up crocked 😫. I ran my marathon though as it’s my birthday thing 🏃‍♀️ This time I pulled up doing fast intervals 6 or 7 weeks back 🤨

Races are a hoot! I love them. Everyone unleashed at the same time, just running en masse for fun. Everyone should do it. It’s a blast 💥.

My event is the Monsal Tunnels half marathon 🙂

[Betj Half Marathon in reply to misswobble]

Love your energy miss wobble... so much of this running malarky is in the head isnt it!! 😁I walked the Monsal trail last year.. an imagine itd be a fab run through all those tunnels with only the sound of all those otber runners feet echoing around you! Enjoy & keep relaxed..😊

[misswobble Marathon in reply to Betj]

The trail is open to all so it gets a bit mad When you first enter a tunnel your eyes take a while to adjust. It’s hard to see cyclists without their lights on so I’m sticking as far left as poss. Those bungee dog leads are really hard to see. Trip wires! It’s everyone’s trail so we have to share it 😀. It’s quite noisy in the tunnel as folks purposely shout to hear echoes.

I ran it quick last time (for me 😁) but I’ve aged since then 👵🏻