Plan #1: Run a Half Marathon in April and then cut back on mileage and work on speed until July. Start training in July for a Half Marathon in Sept. Run another in LA in November.
I ran the Lake George Half in April and then reduced my miles. I ran several successful 5ks – several under 28 minutes!! Life was good. Then on June 12…pain in the heel!
Plan #2: Stop working on speed and running 5Ks until pain goes away.
I rested and then ran slowly and did not run any races…pain persisted so I went to the doctor. X-rays revealed no fracture or bone spur. MRI showed inflammation & swelling where the heel bone meets the Achilles tendon. PT & rest prescribed.
Plan #3: Stop running all together and go to physical therapy until you are allowed to run again. No 5k races or training for Half in September.
I did not run or play tennis for 4 weeks. I went to PT 2x a week. Did all the stretches, took anti-inflammatory drugs and iced several times a day. Gained 8 lbs.
Plan#4: Start running again. Build up the miles slowly. Continue to stretch & ice. Run some 5k races. Walk/run Half Marathon in September but run the November Half.
I continued PT until insurance stopped paying. I started running at a slow pace with a lot of walking. I went back to the doctor to order orthotics. The pain still persists.
Plan #5: Continue running and building up the mileage. No 5 or 10K races (except the Half in September) until after the Half in November.
I considered stopping running (for a minute.) But it will be hard enough not to race. If I enter a race, I know I will try to run fast, not stop, not stretch. Running on my own, there will be no pressure. So if it hurts, I can stop. Maybe the orthotics will help. Maybe the pain will disappear!!
Plan #6: TBA
Happy Running! Stay safe (if you are hit by Irene)!