Well, it started off pretty epic. I did a track workout outside in a single layer of clothing! And the sun was out! And I ran sub-6:00 pace (*cough* for 200 meters at a time *cough*). And then I had a tempo workout on the treadmill, in which I kicked the workout’s ass all over the Y and all the old guys walking around me looked at me like I was a loon.
But something’s been bugging me since my 400s last week; I aggravated my old hamstring/butt injury (I am pretty sure it’s high hamstring tendonapathy – darn I hate you!) I’ve been managing it with self-massage of my hamstring, ice and my usual routine of strengthening, but it was still nagging me by this weekend. It didn’t help matters that Sunday was 20 degrees again and my poor legs were popsicles. I went down to my group run and was doing fine, albeit averaging 10 seconds per mile slower than what was on the plan, when right at 5 miles into the run I felt a muscle in my back spasm and with that I took the first shortcut and did the jog of shame, complete with tears back to my car. Instead of 14 @ 7:30, I got 6.5 with a side of frustration.
After a pep talk from my husband and another from my coach and then another with my teammie via text, I popped some ibuprofen and laid around on my heating pad (best thing ever!) I took Monday off and then did a solid workout on the elliptical today. My back is feeling much better and my hamstring has calmed down a ton. I suspect my pelvis is out of whack and I already have an appointment with my physical therapist on tap for Wednesday, so I am going to cross-train again tomorrow and then hopefully get the alignment checked/adjusted and be back on the treadmill on Thursday.
In the meantime, I’ve learned that I need to probably ease a little more gently back into full training. Maybe cross train one or two days a week instead of easy runs and not be afraid to take my long runs down a notch if it’s hurting to hit the exact pace or whatever. I’m trying to see this as a learning experience and not the catastrophic end to my running career I feared when it first happened (anyone who has had a comeback from an injury probably gets this totally irrational anxiety!) Anyway, here are the numbers for the week.
Mon: 7 easy on the mill. 8:30ish.
Tue: 9 with warm-up with drills and strides and then a track workout: 1600 in 6:17 (2:30 rest); 2 x 800 in 3:05 and 3:04 (2:00 rest); 8 x 200 in 44; 6 x 43 and then the last one a blistering 42 (jog 200 rest).
Wed: 5 easy on the mill. 8:30ish.
Thu: 8 on the mill averaging 7:30 (more like 2 slower miles and then 6 miles at 7:20).
Fri: 10.5 with tempo: 4 @ 6:50 and then 90 seconds jog and then 3 x mile in 6:40 with 1:00 jog in between. NAILED IT!
Sat: 6.5 easy with no watch outside!
Sun: 6.5 mile failed long run attempt.