Posted 27 August 2011 - 07:37 PM
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Posted 27 August 2011 - 09:34 PM
Try to do at least one run of 18k (if you had a longer time frame I'd recommend a 21k run, but perhaps not in your case).
Perhaps your shorter runs could be a bit shorter and you do 3 per week. You don't say what distance your short runs are.
Beware that PF ! It's horrible. If it gets any worse, go and see a podiatrist before it really blows up. One thing I recommend to keep it at bay is to have a small (about golf ball size) rubber ball at the side of your bed. As soon as you get out of bed in the morning, roll the soles of your feet over the ball for a little while. This massages the muscles on the bottom of the foot and brings new blood to the area. It also massages the tendons and ligaments and warms them up for the day's activities. Even a tennis ball will do.
When you run, don't land on your heels too hard. This is a major cause of PF. Look at some of the threads on running styles and try to land mid-foot. Try to keep light on your feet, like running on egg shells. Heavy landing and pounding will play havoc with your feet - not to mention the rest of your body!
Lift your body out of your pelvis: imagine that there's a rope attached to your head, pulling you up to the sky. Read about the Alexander Technique, which says just that.
Good luck! It's a great adventure!
Edited by Davo, 27 August 2011 - 09:36 PM.
Posted 27 August 2011 - 10:53 PM
Posted 28 August 2011 - 10:27 PM
Posted 29 August 2011 - 09:55 AM
I've currently got a minor stress fracture and have another subject in this forum called "Injured 6 weeks from Marathon"
Someone just suggested doing Pool Running and have included a link that may be interesting for you too given it mentions training with plantar faciitis.
Posted 29 August 2011 - 11:34 AM
That sounds like a recipe for injury to me. You need to gently and gradually develop your base.
I think you may have found your answer here:
This would build your base running fitness and your cardio base. This is what you need for a half.
I would suggest that this is exactly what you shouldn't be doing:
Going from running regular maximum long run of 14km to 21km on race day, isn't going to take you beyond your limits of your endurance if you pace yourself sensibly. No point in pushing yourself and being injured before the race.
You say "good luck might see you through", I'd suggest patience, consistency and balanced training will be your keys to success.
Edited by Paul Every, 29 August 2011 - 11:35 AM.
Posted 29 August 2011 - 08:58 PM
I'm going to just do cycling and swimming for the next week or two and see how I go. I'm not willing to further aggravate the foot for just one run. Hopefully it will settle down , and with shorter more frequent runs and other cardio I will be there on race day!!
Again- I really appreciate your input
Posted 18 September 2011 - 10:07 AM
Good luck with it!