i developed a major running injury around 5-6 months ago which was a fractured Sacrum, and fractured left and right Pubic Rami. Triple whammy. Two of the fractures no longer give me and pproblems and I assume are healed sufficiently. But the left Pubic Rami is still sore. Not an ache, but sore several hours after activity such as cycling or walking. I have not run yet. The affected area is right by the Symphasis and I have self diagnosed Ostetis Pubis due to sclerotic healing bone sheering on the Symphasis. I may well be way off the mark.
According to the 10% percent rule, you should not increase your mileage by more than 10% per week. But some say you should always ease back every 4th week for pretty much the same reasons of avoiding overuse injuries.
But if you have eased off then you have to break the 10% rule to get back into it.
I'm guessing week 5 jump up to 33k?
I have had many happy schedules over the years but serious injruy is making me rethink the basics.
run wales its true they didnt say 'you can start again' on jan 1st just like that. they simply looked at the fractures and estimated a healing time which is about that date. if the bones are healed they are good to go and there are many things I can adjust in training to avoid that kind of injury again.
kaffeeg that makes sense but i wouldnt want to arrive for this ultra half trained in the first place. so although i might sound slightly mad and over devoted, i am actually thinking carefully along the lines of, if, and only if, i was completely healed come jan 1st, could I get back to full fitness in that time frame (accepting there is a risk of other injuries due to building up mileage rapidly). i was just about there with the fitness at the end of september. does a person lose everything in 3 months? is there a rule of thumb out there? i.e. 3 weeks off requires 2 weeks to get back to where you were etc
i got a stress fracture of the sacrum through running and it seems that the pelvic fractures came shortly afterwards, porbably when i switched to a lot of cycling because i couldn't run. it took 6 weeks before i got the correct diagnosis (after pursuing my own private mri scan). so during that time i was doing all sorts of things that didn't help.
i appreciate what you say about getting healthy first, its good advice. but the thing is this ultra is booked and paid for. flights, vaccinations the lot and i really wanted to do it. the people that read the mri seem to think it should be healed by the end of the year. i would get a new scan before attempting to resume running.
so sitting on my bum these days i am doing a lot of thinking and asking myself a lot of questions. the main one being, is it possible?
I have been sidelined since the start of October with fractures to the Sacrum and left and right Pelvis. I cant even cycle so fitness is plummeting. I am told I should be able to start up again new years day. I have a 250K 1 week ultra on march the 2nd. That would leave me 7 weeks training and 2 weeks taper. Can it be done?
Just before the injury I completed a PB marathon (Sep 30th). I believey fitness could have taken me on an 80k run. I had done a 65k race a month or 2 earlier.
But in 3 months will I lose absolutely everything? I really want to do this other race and am motivated enough to push myself and I am aware coming back rapidly has injury risks. But risks aside, could the fitness be regained in those 7 weeks?