I missed 6 weeks of training with injuries during track from mid-March to late April where I dropped my mileage from 50-60 per week to 15-20 and a ton of swimming/biking. I ran at our regional track meet for team points and then shut down another week and a half to get totally healthy for summer base training.
I started back up slowly on the 2nd week of May, combinations of cross training and running. Mileage is rough but the progression has been:
7, 13, 20, 29, 37 and this week should be 45 but I took a day to swim only because bad soreness in my lower legs so I hit 40.
My miles are slow, 7:30-8:00 (I ran 15:25 5k for XC in the fall) and I've only done two tempo workouts so far, I ran OK but I felt awful in both. I still have achiness and tightness after a good bit of my runs and some days I can barely get going at all (Today I did 6 miles in 50:10! Awful!) I'm kind of nervous because I want to get in some good weeks under my belt before practice starts on the 2nd week of august and I need to get back up to 60 or 65 a week by the last week of July.
How long does it take to just feel normal again on everyday runs? How long until I can do something like tempo intervals and not feel like I'm dying??