Hi all
I have sustained minor 2nd and 3rd metatarsal stress fructure. Foot paint, start, began on August 28. First 10 days I was limping. 4 weeks after initial start, signs of any foot paint were over. On week 5 I introduced lower leg and foot exercises - high heels walk, stretching rubber bands etc - no pain in foot.
From week 1 I was doing core workouts and swimming. in week 3 I substituted swimming with pool running workouts (runningtimes article about 9 week recovery pool running plan...).
From week 6 till today I was slowly introducing running, also without any signs of pain. And extra, from week 7 also stuffed my schedule with three 75 mins yoga workouts per week.
Running was started with 10x100m jog with 100m walking and progresed with 5x1/2...8min and finally yesterday, 8 and half weeks out, 3x15mins running with 1min walking.
week 8 had 3 days in a row of running.
from first baby-steps I haven't had any foot pain.
I'm a 2:48 marathon, 184cm and 58kg that is 6 feet 7/16 inch and 128lbs. too skinny, I know.
I was in fall marathon training obviously when that *!$%##*$!* got me...averaged 11-12 session per week for few years now and about 170km in last 2 months and 150km through out year.
So....what do you suggest for further "recovery period"? One session with 2x30min and afterwards just 45mins of running? progress to five days of constant running?
When do you suggested to build-up to doubles and "normal workout regime"? not before December 1st?