Speed work / Races affects

shels4ever

Hi all,
I know i'll prob need to go to a physio but though i'd ask here, I've started to up my speed in my runs mainly in my speedwork and by doing some short races (2mile) . I was running 10 min miles and could run 5 days aweek easy .

Now I find that after a speedwork session 4 X( only running about about sub 7 min mile pace for 800 m) or a 2 mile race in about 14:30.

The day after my lower calf and achilles is really really stiff this can last for 2 days. Usually i just do a short slow run 2 days after to get back into it again,


Has anyone else has this problem, i've a feeling my legs are not used to the faster running at all.

Cheers

TheRoadRunner

My legs are usually tender after races and speed work.

If you are doing speed work on the track or the road try and move to a measured grass field instead.

You should also look at your warm up and cool down and make sure you have stretched properly.

If your legs are still tired, skip some of the harder sessions for a couple of weeks and give yourself time to recover. There is nothing to be gained from flogging a dead horse

shels4ever

Thanks All my running is on grass at the momemt. I've been doing a good warm up but maybe i'll increase the warm down at the end of a session.

cfitz

I do 20 minutes warm-down after a race. I've found that I feel a lot better the next day because of it. Years ago I used to only do 10 or 15 minutes and legs were much stiffer the next day.

But you do have to balance these things a little bit - someone doing big weekly mileage might see a 35 minute warm-down as normal. So don't go doing 20 minutes warm-down if you're going to keel over from it

shels4ever

Well my mileage is about 25-30 at the moment. I'm not sure if the problem is the differance in pace i'm running, long runs are at close to 9 min miles for 8 miles and my speed work would be at about 7 min pace, race pace for 2 miles is jsut over 7 at the momemt.
Should i shorten my long runs and run them faster, maybe at 8 to 8:30 per mile ?

dna_leri

I find the McMillan Calculator great for working out the right speed for long runs and speed work. Just plug-in a recent race time e.g. 14mins for 2 miles and it gives your long run pace of 8:58 to 9:58 and 800m speed work in 3:19 to 3:38 per rep, depending on your target race distance. Sounds like you have got your pacing about right already.

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

shels4ever

Going on that i'm bang on, its funny just takes one good run after a speed work session to get me back on track, jsut back in from a nice slow 6 mile.

T runner

Hi Shels

I assume youre wearing the same shoes for the fast and slow?
For the faster running you will flex your ankle more (and your achilles and calf)
so that you can take the longer strides for faster running.

Your calves may not be flexible and strong enough. Stretch them out standing on one foot on a step. 30 secs each foot times 3.
Do 3 by 20 calf races on each foot (also on the step)

If you want try that after training for a few weeks then reduce volume a little but keep it up.

Also Make sure the footwear is right. If unsure bring the runners into somewhere that does gait analysis and get it checked. Youre not obliged to buy.

shels4ever

yes the same footwear for all my runs at the moment, Are there any places you know of that can do that.

I think you maybe right

stmochtas

I am going to Runways on parnell street, D1 tonight to get a new pair. They do Gait analysis etc.

http://www.amphibianking.ie/ provide this service in Bray and I believe Eleverys on suffolk street are starting something similar but I only read that.

stmochtas

I found my visit to Runways very helpful last night. The mgr (Kevin English) did video analysis of me running in a number of different shoes and it was interesting to see the effect different shoes have on my feet. My current runners were not really supporting the over-pronation on my right foot which was so obvious for the video analysis and possibly the reason I got an ankle injury last year.

Also noted that I am inclined to heel-strike which I believe is the reason why I get a lot of stiffness in my hamstrings. Anyone ever try and address there foot-fall technique? Any good drills or experiences?

On the video you could see that a heel-strike is like a braking motion and would definitely slow someone down.a

shels4ever

Sounds good I think i will be going in during the week.

shels4ever

Thanks for the info there t runner. I've tired them and its seems to have helped. Been doing some exercice with my calf to improve them over the last week . Races last night and today i'm a lot better then previous sessions. Just a lttle tired but thats good.

This board is great.. really helping me get back on track... all be it if i'm not seeing the times yet.