Training question (which session?)

--amadeus--

Hi,

I think I know the answer to this one anyway but I'm turning to the collective brain...

Had to take a few days off running a couple of weeks ago because of a cold, came back last week and went well (just under 40 miles) including some quality work at LT pace (6 miles over 2 sessions @ 6:30 - 6:45 pace). But one one of teh runs my trainers were too tight and my right foot went numb. I loosened it and it was fine afterwards but a while later I noticed some slight discomfort in my right achillies.

I used deep heat and arnica and ran a couple of times on it - it was borderline painful for teh first mile or so and then fine but I noticed a lump on it after a 12 miler so I played it safe (on Mrs A's orders!) and skipped a planned 22 miler on Sunday. I was going to do it yesterday but work got in the way and I was unable to do anything.

As of now stretching and ice seem to have cured the tendon - there is no pain when I walk and the bump has virtually disappeared. My schedule calls for 5*600m reps today but I am thinking of swapping in the missed long run instead.

What session should I do? Any suggestions?

Peckham

Would go out for the long run and see how it goes - i.e. at the slightest pain in the foot I would turn for home (well, if it was me I probably wouldn't turn for home, I'd push on knowing I should turn for home!).

Good opportunity to do a fast finish long run, as you should be reasonably fresh after a lay-off.

I see those short distance speed sessions as the least valuable sessions in a marathon training programme.

tunney

Neither. I'd do a short easy run to make sure that all is okay. If tomorrow morning after a 45 minute run today you are okay then assume you are back to full, or near to full, capacity.

Also why would you use deep heat on a strain? AFAIK that is a terrible idea, the opposite of RICE?

PachosMa

definitely skip the speedwork - it's only likely to make it worse. i had the same problem not so long ago. as soon as i felt it i didnt do any running for a few days, and when i did i got back into it gradually. it's fine now, but after a long run the calf area can feel a little tight (i have since learned the importance of stretching and warming down). you don't want to mess with the achilles!

ike

If its on the achillies heat is generally better beacuse the tendon dose'nt have the same level of blood flow as say muscles, snapped mine a few years back and that was generally the same advice I got from different quarters

Stupid_Private

I've run on a sore achilles enough times, obviously I can't judge how bad yours is, but if I was in the scenario of going out to train and wondering what session to do I'd stick with the schedule. Foget the longrun, it's missed and won't do you that much harm. Unshcheduled days off never hurt when you're not taking them willy nilly. If you do the long run today then you mess up the rest of your training routine for the week. Marathon training is all about routine.

cfitz

tunney wrote: »

Neither. I'd do a short easy run to make sure that all is okay. If tomorrow morning after a 45 minute run today you are okay then assume you are back to full, or near to full, capacity.

I'd go with this advice.

--amadeus--

Thanks folks, lots of really good advice!

I kind of took bits of everyones advice in teh end - dropped the long run AND the speedwork but stuck to the schedule... Yesterday was a 6 mile easy so (on Tunney's advice) I brought that in today and will bounce the speedwork out to the weekend. Long run this week is supposed to be 18 but I'll do 22 instead and so kind of getting the best I can from it.

And for anyone who was worried (:P) first 2 were grand and no pain so I popped in a couple of LT miles (6:29 / 6:34) in the middle and cruised home. No pain, no stiffness and all is right with the world!