Coming back after 7 years of not running -

Training Advice/Discussion Marathon
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    tornadorunner

    Member since 01/22/2018.

    23 posts. Last post 5 years ago.
    6 years ago 01/22/2018 9:08am EST

    Back in 2010, I ran the Air Force marathon in 3:32 and the 2011 Flying Pig in 3:26. Did a half marathon before the pig in 1:29.

    (Followed the Hal Higdon intermediate 1 for these events)

    I injured my ankle after the Air Force marathon because I took a week off after and went out way to hard. I have had three surgeries on my ankle and the same pain is still there. Its about 3 inches above the bone protrusion on the outside of my ankle. The pain comes and goes during runs. Running hills is hard on it. I also noticed that about there is a tender area on the outside of my leg about 2" below my knee.

    Anyone have similar pain?

    So I mentioned that I am getting back to running...I'm training for the flying pig again. What sort of mileage is reasonable and sensible? Would it be a bad move to work my way up to 60 mpw by late march?

    I did 28 miles two weeks ago. 22 miles this week. I have 29 miles scheduled this week.

  • registered

    colder and wiser

    Member since 02/16/2016.

    1,583 posts. Last post 1 day ago.
    6 years ago 01/22/2018 12:26pm EST
    re: tornadorunner

    The way to come back is probably going to involve running a lot less and a lot slower than you think for a lot longer than you're planning. What's your current age/weight?

  • registered

    tornadorunner

    Member since 01/22/2018.

    23 posts. Last post 5 years ago.
    6 years ago 01/22/2018 1:59pm EST
    re: colder and wiser

    26.

    150.

    Spent last summer doing concrete work.

    Had a syndesmotic fixation surgery in december.

    Some running times from the past two weeks.

    8 miles @ 8:30 pace

    3.54 @ 7:08

    5 @ 7:27

    6 @ 8:25 (4.5 were up hill)

    5 @ 8:00

  • registered

    tornadorunner

    Member since 01/22/2018.

    23 posts. Last post 5 years ago.
    6 years ago 01/22/2018 1:59pm EST
    re: tornadorunner

    Note that surgery was december 2016

  • registered

    tornadorunner

    Member since 01/22/2018.

    23 posts. Last post 5 years ago.
    6 years ago 01/23/2018 7:57am EST
    re: tornadorunner

    bump

  • questionerdude

    Anonymous Poster

    6 years ago 01/23/2018 10:01am EST
    re: tornadorunner

    Why not come back with a 5K or 10K? Jumping back into the deep end with a marathon with your injury history seems STUPID!

  • Run by feel not by numbers

    Anonymous Poster

    6 years ago 01/23/2018 10:16am EST
    re: tornadorunner

    I always think it’s best to listen to your body when you are coming back. For now just get some consistency. 30 mile weeks would be good for a few weeks and see how your body responds. If your body can’t handle it (i.e. it’s exhausted and sore) then keep doing 30 mile weeks until it recovers. If you feel great then increase a little. For now keep the pace closer to 8min miles until you feel good.

  • mebert

    Anonymous Poster

    6 years ago 01/23/2018 10:19am EST
    re: questionerdude

    questionerdude wrote:

    Why not come back with a 5K or 10K? Jumping back into the deep end with a marathon with your injury history seems STUPID!

    Even a 15k or half marathon would be a good comeback race. A half marathon at your goal marathon pace will tell you a lot about your physical durability before you prepare for a marathon.

  • registered

    tornadorunner

    Member since 01/22/2018.

    23 posts. Last post 5 years ago.
    6 years ago 01/23/2018 10:32am EST
    re: questionerdude

    I PR'ed at the Flying pig despite this injury. Structurally, everything is fine from what my DOCs have told me. (Low risk of making things worse) I believe its an issue with the superficial peroneal nerve being entrapped by the peroneus brevis. (every test has come back negative and MRI's have been clean except for some scar tissue. the negative results do not preclude entrapment though)

    The injury with my ankle screwed with me mentality which is why I stopped running. I miss running and I need to accomplish my BQ goal.

    I have a 10k slated from Feb 10 and a half in march. Im going to keep it between 25 and 35 miles a week for the first couple and take it easy at the first sign of pain. This seems to be working decently. My reason for posting was to avoid injuries to other areas. Lets say I should back down the mileage for a little bit, what would be good to work on in a gym? Ive done a couple bike rides, started lifting, and started rowing.

    Lets say I take your advice, when would the appropriate time to jump into the deep end? 3 months? 6 months? 12 months?

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