Help – injury week 10 of marathon plan

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    I was planning to run sub-3 in London on April 23, and everything was going brilliantly, with strength training and building mileage. I was feeling very positive.

    But I got what I think is an overuse injury to my piriformis on Wednesday of Week 10 of marathon plan level 2 on TP. I can barely manage 30 minutes of light jogging.

    So I have missed today’s 19.3 mile run, which is a kick in the teeth.

    I have a rehab program, but I need some guidance on the plan, using a couple of potential scenarios based on when I might be fit enough to run properly again.

    Scenario 1: I rest up and can start again in week 12, having missed half of week 10, and all of week 11

    Scenario 2: I can’t start properly again until week 13

    I realize that sub-3 is probably now out of reach, but I’d appreciate some advice on how best to approach the training now, to be as competitive as possible on race day.

    Thank you very much.

    Leyla Porteous

    Hi Dean,

    Sorry to hear about your injury. I hope you have been able to get a professional opinion from a PT for you injury – as this will ensure you get a correct diagnosis and action plan for what you should and shouldn’t do along with a timeline for healing.

    It’s important to not let an injury/niggle derail your goals. You can’t be sure that your outcome goal is now not possible – there are so many stories of athletes exceeding their outcomes goals, despite major setbacks in their training. You will want to focus on what you can do, while you let the overuse injury heal itself, which with the right approach could well be healed before your event. For now if you can do alternate sessions such as bike, swim, elliptical to replace your run workouts this will keep your fitness progressing, despite not running. This will go a long way when you can run again, as you will have not de-trained.

    So for now:
    1. Diagnose – don’t guess.
    2. Pivot – focus on what you can do, and replace your run workouts with equivalent aerobic training, continue your strength training
    3. Follow your PT’s instructions for exercises.
    4. Stay positive – focus on your process goals and not just the outcome goal you wanted for your event.

    Coach Leyla


    Hi Leyla,

    Many thanks for this, and for the reminder to stay focused on the process rather than the outcome.

    I saw a physio yesterday, who diagnosed the issue and has given me a cautiously optimistic prognosis. I will be taking it day by day.

    Thanks again.


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