I am a 4:25 miler and a 9:50 2 miler in high school. Now run D1 and have not touched my times. My coach has made me into a steeplechaser, which is something I have never done before, because it's my best chance to score. We have been doing barriers and drills and I have been felling good. I ran a 10:15 this past weekend for 3k steeple and felt I could have gone way faster. I know its not great but i feel it's solid for my first time. Today I was doing water pit jumps and landed on my heel and went down in tremendous pain. I have a hard time walking on it now and can barely run. I have my conference champs in 2 weeks and I am currently ranked 6th in the conference as a freshman and desperately want to score. Top 8 score.
Any suggestions on rehabbing and advice so I don't injure myself again?
Do you think I will be healthy and ready to go for conference champs?
Any other suggestions.
Thanks everyone!