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Sorry for the delay in replying. Im involved in a running campaign (see www.21RunSalute.org that has me traveling across the country, organizing and coaching a team of runners and dealing with lots of media and sponsors so Im unable to check these boards much.
I think getting over an injury mentally can be as challenging as getting over one physically. When I sustained a knee injury a while back during karate, I went through months of physical therapy to heal and strengthen it to a point where I could resume my normal activities, albeit at a considerably lighter level of intensity. It took me several more months, perhaps a year, to get to the point where I could trust my knee to do what I wanted it to do without re-injuring it. During that time, I did what youre doing, RICE, wondered how much was too much, whether Id ever be the same, etc.
Though I would say I have recovered from my injury, I must admit that my knee has never been quite the same as before. I can do about 98% of what I used to be able to do but that last 2%, the things that caused my injury, I have decided are not worth pursuing. Im OK with that now but it did cause me to have to abandon some tournament goals I had, a disappointment but not the end of the world by any means.
My advice to you would be to continue be patient, giving yourself the time to heal both physically and mentally. Do not set timelines for recovering. Bump up your mileage only when you are confident that you can handle it (say, youve been able to do the previous mileage for the past month with ease) and then do so by first walking the extra mileage, then slowly jogging it and then eventually running all of it. Everyday, be happy that you are able to just get out and run again. My husband, a former Marine and avid triathlete who through overuse injured his knees permanently when he was younger and can no longer run, is a constant reminder to me to be thankful for all that I can do, even on my worst days.
Best of luck to you.
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