Marathon training filter: How long has it taken you to recover from the symptoms of overuse and get back to your training plan?
I'm currently using Hal Higdon's Intermediate II training plan
to prepare for the 2008 NYC Marathon (my 3rd). It's been a big step up in mileage for me (I'd only been running 2 or 3 days a week for previous marathons, but I'm running 5 days on this). I took it slow and increased miles no more than 10% to get to where I am now. I am an avid stretcher and practice yoga several times a week, and am very cautious about injuries. My shoes were purchased near the beginning of training and seem to be just fine. This is week 8 (half way) for me, and I've had absolutely no problems, until...
I accidentally ran 18 miles when I should have run 16 on Sunday, at the end of a week where I had to rearrange a couple of runs because of travel. Nothing strange happened, but I was totally spent during the last few miles. Afterward, I stretched and took an ice bath. Then, I took Monday off, and went out for a short how-do-I-feel jog last night... My outer-calves felt very week, and the outside back of my left knee was a little... pinchy? Not excruciating, but definitely a sign I should take it easy. It feels a little like the time several years ago where I had IT Band problems, but nowhere near as painful. On the way home from my run, I stopped by the gym and stretched out a little: rolled out my quads and IT band, rolled out my shins and calves, and stretched the front of my legs. Iced when I got home.
Has anyone had a similar problems during training for a specific race? How many days/weeks did it take you to get back on track? Did you feel like your base miles reset or diminished? What worked for you? How did you decide to get back into the training plan?
Based on all I've ever read, this is a pretty common problem (I've been fearful and cautious about it for some time), and I understand that rest, ice, and stretching are usually the remedy; what I'm looking for is actual stories from actual runners about what impact this has had on their training. Did you bounce back in time to train for the race without further incident?