I'm training for my first marathon in December (Rocket City in Huntsville, AL). I have had a stress fracture 2 times in the past 5 years, so I am trying to be extra careful and conservative with training. My doctor (who I'm friends with) and experienced marathon friends have helped me make a plan that will fit my needs. My training plan peaks at 38 miles a week with step backs at least every third week and no more than a 10% increase in weekly mileage. I will be running 4 days a week (taking Tuesdays, Fridays, and Sundays off). Mondays - 4 mile runs on a soft surface, Wednesdays - either slower, mid-distance run with hills or speed work (I will alternate hills or speed week by week), Thursdays - just a "run" and Saturdays - long run. I have 2 questions:
First off, with running 4 days a week, I obviously have some days to do cross training. I will at least take 1 day per week off with no CT'ing (I have already decided this day will be Friday), but should I CT on Tuesdays and Sundays or just Sundays? I want to CT on Sundays just to "shake off" after my long run the day before. How long should I do it? I was planning on doing stationary bike. I don't have access to an indoor pool (small towns suck) and it will be cooling off so I can't swim outside.
Secondly, to help prevent injury my doctor and very experienced marathon running friends) have told me to run on softer surfaces more instead of just road. I have dedicated Monday as my "soft surface" day which will be a 4 mile run. I have access to a smooth & easy trail that I could do, grass on the side of a golf cart path on a golf course at a local country club, or a rubber track at the high school (but I won't do speed work, I will just run). Which will work best, or would it be a good idea to alternate my options week by week? Should I only be doing the "soft surfaces" once a week on my designated day (Monday) or should I try to do it another day (Thursday comes to mind since this day is "just a run").
Thanks for all of your help in advance. If you have any extra suggestions feel free to post them.
(I'm not a crazy runner like all of you that do 100 miles per week lol, so please don't laugh at my peak of 38 miles per week. :) I'm just an average runner)