I’ve been run/walking myself slowly off my 6 week hiatus from running (due to the ITB/petellofemoral combo knee pain I’d been experiencing since May) for 2.5 weeks now and I’m so happy to say my knee isn’t hurting me. I’m skeptical and nervous the pain will come back, but until it does, I’m day dreaming about longer runs and what I need to do to successfully get to Boston’s starting line in April.
An 18-week marathon training plan would have me starting on December 12. Which means, I’d like to be able to run ~4-5 miles by then. As of right now, I’m running ~2. (woohoo for the little victories!) My physical therapist recommended I creep up my distance 20% per week, and only run every other day till my knee appears to be back to 100%.
So here’s my game plan for the next few weeks till Dec. 12 (keeping in mind, only running the scheduled amount every other day):
Nov. 7-13: 15 min
Nov. 14-20: 18 min
Nov. 21-27: 22 min
Nov. 28 – Dec. 4: 27 min run
Dec. 5-11: 33 min run
Dec. 12-18: 40 min run (5 miles!)
I’m doing my hip/knee strengthening exercises religiously still, so I really hope everything goes smoothly as the distance increases. Fingers crossed!