The Road to Recovery

It’s now been 9+ weeks since I stopped running due to my cuboid stress fracture. I consulted with an online running mate (Kristen F., on DailyMile) and with a Pfitzinger plan for recovering from stress fractures and have come up with a 7-week plan to get my foot back into shape. Having been on the bike so much during my recovery, I’m not fearful that I’ve lost much cardio fitness. I may have lost a little running-specific muscle, but that’ll come back very quickly.

My plan looks something like this:

Seven-Week Schedule for Returning from Injury

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
Walk 10 min, Run 5 min, Walk 5 min, Run 5 min Run in water or other training Run in water or other training Walk 5 min,Run 5 min,Walk 5 min,Run 5 min,Walk 5 min,Run 5 min Run in water or other training Run in water or other training Walk 3 min, Run 7 min, Walk 3 min, Run 7 min, Walk 3 min, Run 7 min
2
Run in water or other training Walk 2 min, Run 8 min, Walk 2 min, Run 8 min, Walk 2 min, Run 8 min Run in water or other training Run 10 min, Walk 2 min,Run 10 min, Walk 2 min,Run 10 min Run in water or other training Run 12 min, Walk 2 min, Run 12 min, Walk 2 min, Run 10 min Run in water or other training
3
Run 15 min, Walk 2 min, Run 15 min Run in water or other training Run 20 min, Walk 2 min, Run 10 min Run in water or other training Run 25 min Run in water or other training Run 30 min
4
Run in water or other training Run 25 min Run 30 min Run in water or other training Run 25 min Run 35 min Run in water or other training
5
Run 30 min Run 35 min Run in water or other training Run 30 min plus 6 x 100 meter stridouts Run 30 min Run 40 min Run in water or other training
6
Tempo Run (15 min warm-up, 15 min @ 15 km race pace) Run 30 min Run 45 min Run in water or other training Run 40 min plus 6 x 100 meter strideouts Run 30 min Run 50 min
7
Run in water or other training Run 35 min Tempo Run (15 min warm-up, 20 min @ 15 km race pace) Run 35 min Run in water or other training Run 40 min plus 6 x 100 meter strideouts Run 55 min

I’ve done two workouts so far, which I’m just making as 800-meter repeats. The foot had some pain the first day, and that concerned me because I couldn’t tell if it was bone or soft tissue pain. I was hoping that it was just muscle aches from not having run for 9+ weeks, and from having worn a boot for 5 weeks.

This morning was my second run, and it was pretty clear that the pain was muscle and not bone (whew). I have to make sure to take it slowly so as not to re-injure anything. I have 6 weeks to go, which should be perfect. All my friends are doing the NYC or Philadelphia Marathons (or both). After they’re done, they won’t be doing any hardcore miles for a few weeks and that will be roughly when I’m back to normal.

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