May 21, 2021 at 12:09 pm #12247
I’ve had a couple of issues crop up in the last couple of weeks (with 29 days until the marathon)
1) Left Achilles soreness – I went to a Physical Therapist and they pointed out that my left foot was pointed out (this is probably from many years with a bunion on the right. This is mostly managed but my adjustments may have led to:
2) Right Hamstring pain – This cropped up during my R10K1 workout on Monday. So I took a break from running until today – and doing daily massage (percussive) and light stretching. There was some soreness but no pain. I also did my strength exercises today and plan to again on Sunday.
So now I have 2 questions as to how to move forward.
a) I’m not terribly concerned about Zone 2 running but what about Speed and Hills? Is there any specific danger to hamstrings with those while I continue healing?
b) Are there any other areas I should focus on with only 4 weeks to go? I’d love to continue to increase fitness but don’t want to mess up what I’ve already built up.
DanMay 23, 2021 at 12:30 pm #12262
Sorry to hear about your setbacks. Let’s see if we can help!
First, any opinion I offer here is as a non-medical professional and you should follow the advise of your doctor or physical therapist instead of my opinion.
a) yes, your hamstrings are at higher risk at higher intensity. The only way to run faster is to increase cadence or increase stride length. For the most part, our run cadence is locked in the same for slow or fast running. The different at high speed is stride length. That lengthening of the hamstrings can increase risk of injury.
The elliptical is a great way to reduce risk while maintaining run fitness, because stride length remains fixed and the intensity is increased by the resistance of the elliptical. It is a safe as Zone 2 running, without the stride length testing the hamstrings. In a perfect world when injured, you have an elliptical and a treadmill side-by-side floating between the two as you switch from low to high intensity.
Running in straight Zone 2 is infinitely better than not running at all, so if your only option is to stat in Zone, stay in zone 2 and keep your run volume unaltered.
b) Can I get more clarity on this one? Any other areas of focus in general, or related to your injuries?
DavidMay 23, 2021 at 4:35 pm #12267
I don’t have access to an elliptical or treadmill at this time. Any issues with using a slideboard? The Zone 2 running will have to do until my hamstring feels better.
For “b”, I would like to do anything to improve my fitness if possible, despite the soreness. I feel like I lost some fitness over the past week, between the hamstring pain and getting used to warmer temperatures. Garmin is telling me my VO2 Max is dropping – but perhaps I need to ignore that until the injuries diminish?
DanMay 24, 2021 at 6:49 am #12284
The slideboard works if you can perform the high intensity intervals on it. Alternatively, if you have access to a bike or stationary bike, you can perform the intervals on the bike as well. High intensity intervals are incredibly effective, and necessary, at improving fitness and the goal is to be able to perform them anywhere else if you can’t do them running: elliptical, slideboard, bike, rowing…
Yes, you’ll lose fitness without high intensity, so to maintain and gain fitness, keep that scheduled high intensity (as long as it does not aggravate the injury).
DavidMay 31, 2021 at 11:39 am #12379
The slideboard only gets me into zone 2 – that’s a no-go 🙂
So I picked up a bug last week, which kept me in bed with a fever for 3 days. Good news/bad news: The hamstring is much better so I can do speed work without any pain or discomfort (though I’m still staying away from max speed). Bad news is that I lost more fitness. With just 19 days until the marathon, would you recommend revising my race goals?
Thanks for all the advice!
DanJune 1, 2021 at 6:50 am #12404
If I have this right, you had 10 days of no intensity and 3 days of no running at all.
You’ve lost some fitness, but how much it difficult to estimate. Yes, your marathon will not be as strong as it would have been without this setback, but it may not be that bad.
It’s too early to tell, but by this week-end, with a last long run under your belt you’ll know how much you’ve lost. That last long run will give you an idea of where you are at.
DavidJune 1, 2021 at 3:24 pm #12411
That’s pretty fair, David. We’ll see what we get this weekend and go from there.
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