I am currently in the position where I need to scale back my marathon training load to make sure I can handle my track workouts without injury. The good news is that this is the fourth year I have juggled marathon training with the Capitol Mile training and I know this happens every year. So these adjustments are anticipated.
The first couple weeks (of the six) of mile training always have heavy effects on my legs since those muscles are simply not used to the work. Last week my nasty flu bug required me to take 2 days off after the first workout. My legs were sore for several days, but nothing big.
This week, at the second training, I could feel my L quad and R hammy the whole time. Nothing painful, but they were talking to me. I knew 5 repeats of the workout would be pushing it too. My legs weren't too sore on Wednesday, but everything was a bit off. I logged 5 easy for recovery and then ran 10 on Thursday. All was ok for the most part. But on Friday, my L pirformis/glute/hammy were really bugging me. I cut the run off at 3.8 very slow miles. But the entire day Friday my butt was killing me. I actually took ibuprofen twice (and I never take it).
I had been planning to run the Block the Sun Run 5K today. No way. I knew it was iffy to schedule it at this point in training anyway, but my butt conclusively put the nail in the coffin on that idea yesterday. Today it feels a lot better - I don't even feel it unless I flex the muscles. BUT I am taking the day off rather than logging the 10 miles I had planned.
At some level I always HATE deviating from the plan. But I have done this enough times to know it won't hurt my training at all. Alternatively, plowing through is certain to end in injury. With that said, I am scaling back the next 4 weeks by 7-10 miles a week. Hopefully this will get me to a sub-6 mile race, and then ready to crank up the miles for my fall race.
Congrats to Cindi on Grandma's Marathon today. It really sucks it was so hot.
4 comments:
Piriformis Syndrome, ouch... I am barely able to run pain free... good of you to catch it early.
I wish I could read Cindi's Grandma's report; alas, it's only for invited readers :-[
Live to fight another day. Smart move.
Tennis ball! Roll around with one under your ouchy butt. It works!
The other thing that always helps me, I swear, is a tempo run. Tempo runs always make my butt better when it flares up!
A Salty sighting! :)
Thanks all! Yes, have done the tennis ball and also believe in the tempo. Although given the intense schedule, I will just wait til next week's speed work - adding a tempo would likely hit injury at this point with the long run (2 weeks from now, different story).
D@amn pain in the @ss. Never had it on this side....
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