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A quick timescale to start
19th April - did a 20 mile run (slowed down a lot at the end, but OK)
26th April - got a PB for 10km in training (46mins)
28th April - did a 5 mile fartlek run, all good
29th April - went to do final big long run (20 miles) before marathon. After 5 miles my achilles started to hurt a bit, kept going. After 7 miles had to stop. Had heel pain, went to the physio and she confirmed it is plantar fasciitis and told me to rest for 7-10 days.
30th April - had to walk with a crutch.
Now OK-ish but a have a bit of a limo and cannot fully weight bear on the affected foot.
My question is does anyone have experience of managing this kind of injury this close (3 weeks) to a marathon, and how would you manage the recovery/ exercise/ taper aspect?
I can do a bit of swimming this week, but that is really it.
Then I have 2 weeks until the marathon. In the last week I would normally only do a couple of very short runs, hill sprints etc... I don't want to aggrivate the injury, but also want to have the fitness/ strength/ stamina to get a good time.
What workout/ runs would you suuggest in the last 2 weeks?