OK. Looking for some advice, or some ideas that I like the sound of.
I won’t go too deep into the pre amble. I’ve covered that in other threads. I ‘think’ I’m coming clear of my injury. Finally. Tried a 5km today and waiting for any latent reaction. So far so good.
I have just under 3 weeks to my event. I’ve clearly lost a ton of aerobic fitness in the last 6 weeks. Strength as well. And I’ve put on a kilo or 2.
I’m not going to suddenly build a big aerobic base in 3 weeks. I’ll be working with what I’ve got. Luckily it’s rough terrain and slow. So that doesn’t count for as much. Years of base should suffice.
I’ll be lacking strength endurance and absolute strength for powering up the big Brecon hills. So can I train that in under 3 weeks without setting the injury off again? The physio theorised that it was ultimately caused by downhill running (caused by the poor bio mechanics from my weaknesses etc etc). So big hill reps are off the menu.
I’m planning on getting my run up to an hour this week, with at least a day rest between each one. Assuming no negative reactions.
What do I do for the last 2 weeks? Clearly no taper is needed. Is there any point in throwing in a 2-4hr hilly slow run in there? Is it worth risking really hilly, off road technical stuff (injury is lower shin leading into top of ankle).
Would anything over an hour on the tarmac be too much impact? Is it all too late, and I just need to tick over enough to get the legs going again and keep the mind happy, but just try to stay healthy?