I recently just got cleared to start running again after getting diagnosed with what was basically just a little worse than shin splints. It was a proximal tibial stress "reaction." I took a 6-7 week break, first 3 1/2 weeks was no weight at all on crutches, I swam in the pool, just pulling to maintain fitness.
After I got cleared to bear weight, I slowly added biking, rowing, and some elliptical sessions. I maintained most of my fitness, but I would say I can definitely feel that my running economy has suffered from the break. I have a sore quad and calf from what was usually just an easy training run (45 mins, 5-6 miles.) I don't have any pain in the injured area, just general soreness hopefully from just being out of running for a while.
I don't really plan on racing for the outdoor season. How can I start prepping myself for a really good sophomore XC season? Last season (7ish months ago now) I had just started running and didnt show up to any summer training. My PR was just sub 20 at districts. I could prob run 19:30 with the shape I was in before my injury I would say. I want to run at least sub-19, if not sub-1830 next season.
I'm looking at something like Summer of Malmo, just as a general outline for preparing before XC summer starts. How quickly can I increase mileage while returning from my injury break, assuming there is no pain in the injured area? How high of a mileage should I go as a freshman? Coach usually has us doing about 3/4 of what the upperclassmen do mileage-wise. Also, should I hold off on adding workouts at desired race-pace, obviously until I feel comfortable running every day I prob won't, but would I "peak" early if I started workouts too early?