Taking A Risk with Plantar Fasciitis

QUESTION: I am recovering from plantar fasciitis. I started resting the foot in May, but have started to run again. Over the last three weeks, I've run about 20 miles per week. I should be about 23 at the end of this week with my long run at 13. I have a goal marathon that I would like to run on September 3rd, my last chance to qualify for the 2013 Boston Marathon. Am I dreaming? Can I start my training up again and get ready in time to run a September marathon? I feel my conditioning is still pretty good, which should improve once I start adding more miles and upping my long run distance. My thought is to start Intermediate 2 beginning at week 10. I know upping the mileage too soon is a risk and may cause a relapse into my plantar fasciitis woes. Should I take that risk?

HAL’S ANSWER: Maybe. I assume you've run a few marathons before, otherwise you would not be accepting the burden of Intermediate 2, which features as much or more mileage than even my advanced programs (intermediate programs do not include speed-work, advanced programs do). So take a chance - sometimes we need to be willing to fail. Also, plantar fasciitis is an injury that you sometimes can run through. It's uncomfortable. It hurts. It's painful. But as the body warms, often the pain diminishes and you can run free - for a while. That doesn't mean it will be fun getting out of bed the next morning - I would suggest you stretch and/or put on your running shoes before your feet hit the ground. Another suggestion: warm up thoroughly before starting to run. Don't blaze out the door at full race pace. Take time. Jog. Stretch. Walk. Only then begin to trot. You also need to stay in close touch with your podiatrist to make sure you don’t slide backwards. Would choosing a program with less mileage make more sense? I'm thinking Novice 2, but do the fewer miles at a faster pace. Good luck getting your BQ.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website. Archived Q&A's from Hal can be found here.

Needs a 12-week Marathon Program

QUESTION: I have been a lifelong runner, then got into triathlons, but tore a muscle, so I have been off nearly a year. For a New Year’s resolution, I decided to take the real plunge and do a full marathon. I have 12 weeks to go, and I do not know how to plan for my runs. No schedule; no knowledge. It is not my endurance I question, or my fortitude. I am so stubborn I will complete the marathon if I have to crawl the last 5 miles. I started Monday and did about 7-8 miles. Today, I ran 3 miles. I just need a plan. How should I develop a plan so I can complete a marathon in twelve weeks? Yikes!

HAL’S ANSWER: Yikes indeed! Not only are you going into a marathon shortcutting your training to 12 weeks, but you're coming off a major injury. You do have a background in fitness, yes, but that could get you into more trouble than if you started untrained. You've been off a while, which may cause the most problem because you remember how to train but may have forgotten what it took you up to peak fitness. Almost all my marathon programs last 18 weeks, not 12. Yes, you can shortcut them by skipping a week here, skipping a week there, but that’s a risky way to proceed. All the warrantees that normally come with my programs are cancelled. My strongest recommendation would be that you skip instead your planned marathon postponing the fulfillment of your New Year’s resolution for later in the year. Would it be possible for you to switch to a half rather than a full marathon 12 weeks from now, then see how your body reacts before pushing on to the next level?

This is the new home of "Q&A with Hal Higdon"! This column was recently moved from its previous address at http://askhalhigdon.tumblr.com/, where archived Q&A's can still be found.