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Injury recovery - where did I go wrong? How do I fix it for this week?

  • 14-11-2016 7:58am
    #1
    HS3
    Closed Accounts Posts: 405 ✭✭


    Recovering from injury. I was told to keep runs to 3 a week and no speed ( which I laughed at :P ).

    So the runs looked approximately like this:-

    3.5m x 2 during the week
    6.5 x 1 at the weekend

    I was told I could now add in a fourth run, which I did. So this week it looked approximately like this:-

    3.5 x 3 during the week
    7 x 1 at the weekend.

    Tues and Thurs it felt terrific. No issues at all. Fri was the first day I ran without a day break in between since Aug and legs felt tired, so I took it easy.

    Yesterday however felt horrendous . There were no signs before I headed out. Injured leg was a bit tender, but the run was absolutely a tired mental push. Up until now the runs have felt fabulous. The rest of the day was clouded by the same tiredness.

    In my mind all I did was add on an extra run, and extend the long run by half a mile. When you add the weekly mileage up it looks like a huge jump. But it was done here and there over the week, not like I went for one 15 mile run to test the waters.

    Should I have shortened the 3rd weekly run? I did think about it, but it seemed hardly worth going out for 2 miles. Is it maybe more to do with the TIME on the feet?

    I'm going back to physio next week and if she hears this, my fear is she'll put me back to 3 runs for another bit. So how can I fix it for this week. Particularly as the injury is resurfacing.

    Sorry for the long post, trying to get as much in for the fuller picture.


Comments

  • #2
    RayCun
    Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    it sounds like fatigue more than anything else. which could just be a bad run, the kind that happens every now and again.
    But it could also be that you've increased the load too much. You could next week do 3 x 3 and 1 x 5 - you still have your extra run in but your total is almost the same as on three runs. Then increase slowly from that.
    Also, you don't say how fast you are going on any of these runs.


  • #3
    HS3
    Closed Accounts Posts: 405 ✭✭HS3


    RayCun wrote: »
    it sounds like fatigue more than anything else. which could just be a bad run, the kind that happens every now and again.
    But it could also be that you've increased the load too much. You could next week do 3 x 3 and 1 x 5 - you still have your extra run in but your total is almost the same as on three runs. Then increase slowly from that.
    Also, you don't say how fast you are going on any of these runs.

    Cheers for the response RayCun.

    I just assumed when she said to add on a run she meant to add it to the total mileage. But your way makes more sense, I can check with her.

    The sharp change just took me by surprise. Fatigue wise I have had that before, but most runs lately have gone like a dream.and with me feeling I could do more. So when I did more and the reaction was so immediate and so drastic it was a shock. I'm even feeling the after effects today.

    *ahem* my 'speed' would vary from 11:16 p/m to 11:44 p/m :o Yesterday however was 12:00 p/m :o


  • #4
    RayCun
    Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    HS3 wrote: »
    *ahem* my 'speed' would vary from 11:16 p/m to 11:44 p/m :o Yesterday however was 12:00 p/m :o

    and how does that compare to recent races?


  • #5
    HS3
    Closed Accounts Posts: 405 ✭✭HS3


    RayCun wrote: »
    and how does that compare to recent races?

    I haven't 'raced' in a while. I did a 10k last week, but I have no proper training done...so it was an easy paced trot. By the end when things were looking a bit hairy, there was no speed or kick though. Time was 1:12 :o


  • #6
    RayCun
    Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    HS3 wrote: »
    I haven't 'raced' in a while. I did a 10k last week, but I have no proper training done...so it was an easy paced trot. By the end when things were looking a bit hairy, there was no speed or kick though. Time was 1:12 :o

    That's the same pace as your other runs, pretty much.
    I asked about a recent race pace because I'm wondering if you are actually taking it easier on your recent runs


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  • #7
    HS3
    Closed Accounts Posts: 405 ✭✭HS3


    Thinking about it, it could be an issue. As I'm not properly training I'm not saving myself for sessions and for sure an element of 'I'll just pick it up for two lampposts' and whilst it was only once or twice in the beginning, it's properly filtered into every run now.

    Actually, now that I think about it, there is a hill on one of the routes, which normally I would only tackle once in a run, but last week I ran back down it and tore (by my standards) up it again. May well have been a contributing factor on top of the mileage increase.

    So if I reduce the mileage for this week to incorporate the 4th run and make sure it's all kept easy that might be the answer!


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