I started chi running back in 2009. I sporadically worked at it until April this year, when I started working in earnest on it. I got to the point where I was running 3 - 5 miles every day, and sometimes running up to 9 miles - 3 or 4 in the morning, and 4 - 5 in the evening. Tend to run until I feel like i want to stop, although I was building up to run in a 15k this weekend.
About 6 weeks ago, I went out running and hot that perfect feeling - legs falling behind me, checking speed I was at nearly 7 miles an hour, and it felt effortless. I got to 6 miles (not realizing until I looked) and felt like I could just keep going, it felt so good. I hit a hill, got to the top and started descending, and felt a pain on the inside of my left heel. That’s strange I thought, I haven’t felt that before, trying to use my body sensing skills. I was a mile from home, and slowed down. By the time I got home, I could barely walk.
I didn’t run for a 3 days, and went out. In 2 miles, I was hurting again. I left it a week, same again. I waited 3 weeks, and went to a podiatrist last Monday, and although he couldn’t see it, he said based on my description that it was a hairline fracture on my heel. I’m in a book for 4 weeks, then out of it if I am not in pain, but no running for another 4 weeks.
Assuming I am good in 8 weeks, what should my regimen be to get back to running? I am worried if I push it that I backslide, so how much is enough?
I would be grateful of any input.