Injuries And Illness In Training | GTN Coach's Corner

What it the best way to make up training that I missed - should I make my longer runs longer, or add some efforts in my harder sessions? How to train after an injury? I got sick, should I just accept that I won’t race well? GTN is here to answer your latest #gtncoachescorner questions and more!

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[gtn]

Do you have a question you'd like answered? Make sure you leave it in the comments using #gtncoachescorner 👍

[joshuaroque]

The hardest part of an injury is the mental part of it. To go from running 6x a week to nothing literally impacts my mentality and health more than the injury itself

[marie-louisekarlander]

Your friends in GCN had a great video about how you start up the training after illness. I followed that when I was sick in April. Three days really easy training. First week 50% of your normal training load, second week 75% and third week back in your normal training load.
I also choosed to do more intensity in the pool when it’s lower risk for injuries than in the running and bicycling .

Marie-Louise

[judetefourie]

5:34 that B-roll with the Border collie on the bed next to Mark is priceless. That dog deserves an Oscar for Best-Supporting role 🤣

[SBoots]

I am dealing with the issue right now. I had a hard race and I am still feeling it a week later. I'm going on a short 5 K run today just to test the pain out. It is hard to pull back the training for fear of loosing what I gained even though your advice is on the contrary. I just have to wrap my head around it.

[andrewmcalister]

One option for the 1st question (2 months off) is to rebuild your (low impact) bike volume more quickly, while sticking to the 10% guideline for running.

[wxllixm]

#gtncoachescorner Hey Heather, Mark and James! 

I'm curious about your thoughts on incorporating speed workouts during marathon training.

Currently, I'm planning my fall training schedule. This will be my first marathon, and I'm aiming for a goal time of 3:45-3:55. My base mileage is around 30 miles per week, hoping to peak at 45 during the training cycle. I have experience with speed workouts, but I'm wondering how to best integrate them with tempo runs, intervals, and long runs (including long runs at marathon pace).

Finally, I'm curious if the training approach will change significantly in the future as I gain more marathon experience and aim for faster times (potentially in the 3:15-3:30 range).

Thanks for all your insights!

[raphaelwolf]

I reckon you need to stay on the cautious side when giving advice, but I bet no experienced athlete would completely stop and get an expert diagnosis for every niggle, unless they have a physio already completely paid for. In reality, I think it takes some experience to feel when a niggle is serious and when it’s not. I personally try to keep training, maybe lowering the intensity a bit: if it if it doesn’t get worse, it’s already a good sign, if it feels getting a bit worse, I stop immediately

[Emma-xvbe]

Apologies if you have already covered this. When you complete your first training plan/event and you have another event 12-16 weeks away, please can you advise - do you have a break and then start a plan again at week one? or do you carry on training, but then how do you factor in your improved fitness into the training plan? Which week do you start on a plan? 🤔 Thanks #gtncoachescorner 🙂

[idilg-idilg]

Hello GTN! I have a question about swimming specifically about transitioning from pool swimming to open water. My background is in swimming so I don't have much of a problem with my technique. My zone2 pace is around 1:30-1:35 at the moment in a 50m pool. However when I transition to open water in a lake with wetsuit, I am significantly slower. Like sometimes more than 15 sec per 100m slower. I don't understand how my pace can be so much slower. It's not like I have impeccable turns that I miss in open water. Is this normal? Do you have any suggestions on how I can better translate my pool pace to open water pace, as I do most of my training in pools? #gtncoachescorner

[marcuswills]

I have achilles tendonitis which I'm nursing through with Ibuprofen until my next big race then I'll rest 😂

[brannmacfinnchad]

#gtncoachescorner
Follow up question or thought regarding the 10% rule; would it be reasonable to assume a detraining of 10% per week off (perhaps starting after a couple weeks) to give yourself a baseline?

[dominickzero]

#gtncoachescorner I'm struggling to stay at/around my target pace during training runs, and my watch beeping at me isn't necessarily helpful. I could use a treadmill but prefer to run outside. Do you have any tips or cues you use to stay at a target pace, or is this just something that comes over time?

[chriswillis]

Coming back after 12 weeks lay off due to major surgery. I’m finding issues to find information on how to come back. My doctor seems not to be interested in advising how to restart. Really looking for some advice here #askgtncoachescorner