Returning to cross country after long layoff (injury/sickness)

anyone?

ok...the good news is, that you have quite a bit of time before X-C meets start in sept, and even more time until track, which appears to be your #1 sport. the bad news is, that you will have to take it slow and easy for the next 2 months, gradually increasing your distance and pace as the weeks roll on. I was in a similar spot to yours in high school. I got a stress fracture in May of my jr. year. I rested til late July, per doctor's orders, then resumed jogging . I ran a summer X-C race in early August and broke it open again, and this time had to get a cast and stay off it til December of my senior year; so I was basically NOT running (or doing anything) for about 6 months. Just like you, jogging a mile or 2 was slow and painful as my conditon was awful. (I didn't do any cross training when I was out- I should have). Just keep the faith and measure your improvement in small increments for awhile. Better to arrive for X-C season in decent shape and healthy than injured again from trying to do too much, too soon.

thanks. I'm setting a goal of running 3 miles at 7 min pace by the end of the week, then maybe 4 miles at the same pace by June 1st. Still a lonnnnng way from where I need to be.

Anyone else?

the previous poster has it right. just proceed carefully and you will arrive at your goals when the time comes. try some cross training, if you can, to work on your overall fitness and strength, while not pounding your knees, feet and legs. stay on soft but even surfaces as much as possible. (not concrete).

Do you think it would be possible to get back into racing shape by then? I'm in a similar position.

Regardless of what anyone on letsrun thinks of the possiblity of you getting back into shape in time is not important. That shouldn't impact how you train.

If you don't get back in shape by cross, you'll definately be ready to go by track.

Leave the watch at home and don't worry about how fast you are running. Listen to your body, you'll be fine.

really??? wrote:

Do you think it would be possible to get back into racing shape by then? I'm in a similar position.

yes....you have June to go slow and ramp up at a tolerable and safe level. then you have july and august to put in some miles. you should be ok by sept.

really??? wrote:

Do you think it would be possible to get back into racing shape by then? I'm in a similar position.

yes....you have June to go slow and ramp up at a tolerable and safe level. then you have july and august to put in some miles. you should be ok by sept.

Update: I ran 4 miles in 25:50 today. It is my longest and fastest run to date.

Should I be trying to go further right now and slower, or keep it around this speed and try to get a little further every few days?