My EIGHTH Try at Training!

dont twist your ankle

Don't be a pussy.

I am a bit slower than you, but this has happened to me post-collegiately too.

1. 1 month, tore something in my foot

2. 3 months, tore my ankle.

3. 8 months, got a neuroma.

4. 2 months, had to move.

5. 6 weeks, hurt myself running a marathon. (I know, dumb dumb dumb)

6. Currently on 10th week of latest stint.

Things I'm doing differently this time.

1. Not being afraid of taking a day off to cross-train and let things heal up.

2. Ramp up really slowly. I adhered to the 10% max increase rule for weekly mileage before, but this time once I hit 30 I've only added 1-2 miles a week.

3. Get into a routine, I try to run every morning before work. I work at a consulting firm and can't count on running at a consistent hour in the evenings.

4. Stretch and ice regularly if something feels funny. I used to slack off of the non-running aspects of my training. I think it's just as important for me to let my body heal so it doesn't become worn down from the wear and tear that accumulates.

Good luck.

One more thing, not sure if it's a good idea. But I've jumped in a couple of races and got my ass handed to me by guys that I would never dream of losing to just 3-4 years ago. It really lights a fire under you and you out the door to do your training runs when you run 2-3 minutes slower than your 5K PR and have the guy who finished right in front of you try to tell you what you "did wrong"...

oh and um... don't know if you plan on knocking up your wifey soon, just figure out how this might impact your training. I'm not saying one is more important than the other, just something for you to think about.

I'm not married, but if I knocked up my fiancee I would be ready to take a 3-6 months off or cut down on training when the baby comes.

ok , seriously. Like that other dude said try to get into a good icing routinue. Some of my best training and racing was when I was icing after almost every run, definintly all the hard or long runs. Look into strengthening exercises for your ankles.

Select a goal. A training goal might be more useful to you than a race goal. Make it satisfying but realistic, and not too long-term. Announce it publicly (or at least to one other person). Keep a log, preferably on a calendar or something else posted in plain sight, so you'll automatically see the log every day.

Go to a school trainer or see a PT for exercises to prevent repetition of your ankle injuries. Take some action, rather than just hoping it doesn't happen again. [Unless you *want* an excuse to stop, of course. In that case, avoid any kind of injury prevention work!] And build up gradually. Take your time and enjoy the process.

Don't run yourself ragged. If you're going to add the stress (even though it's *good* stress) of running, subtract stress from somewhere else in your life. Often this can be accomplished by establishing and keeping a regular sleep schedule.

Good luck to you. I hope you achieve all your dreams.

Do you have a club, a team, a coach? If you don't have anything like this, you should get them and not beat yourself up just because you've been distracted and occasionally twist your ankles and can't magically create the kind of structure you need to thrive. Some people can do it by themselves, but they're one in a thousand.