Brent Bills Year One Micro Forum
I tore my ham string two weeks ago. I don't want to tell you how I did it because Coach Rich would had some choice words over how stupid I was. The tear is in my lower hammy, close to the knee. It bled out and bruised up nice. I have been iceing it regularly and started using my ultra sound machine on it, always finishing with the ice. The last week I have been having pain on the outside of my leg bu my lower IT band. I am also getting really tired of not doing anything letting it rest. Any advice on things I can do to help it heal faster, and excercises I can do while it's healing? I am hoping to start the oct 27 th out season plan.
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I'm sorry to hear your ride was so cold; bonuses will be able to improve upon that for race day. You can always go with sticker arm warmers if the ones you had were too thin. There is also the option of some lightweight cycling gloves which can help your hands warm. I mentioned putting to caps on your bike shoes, you didn't say anything about that and that's worth exploring. Finally you can go with a hat under your helmet -- skull cap -- if it's bad. Arm warmers roll down...gloves come off...only thing you'd have to stop for is the hat!
If it's really cold, a snug bike vest can also block the wind!
(1) dial back that long run this week (on Sat) to "just" 13 miles. So fri / sat both 13...but Sat could be 2/3 at goal race pace after a slow start in early miles.
(2) weekend of 26/27, do 10 on Friday EZ, then 20 on Sunday as you have been doing.
(3) then it's last long run time...do 8 friday, then 22 on Sunday. I recommend this is paced as 11 miles at 30" slower per mile than goal page. 9 miles at Goal Race pace...then last two miles back down slower to close it out (and avoid massive damage).
The remaining weeks are taper time. I think the other runs in your basic week are good...
Let me know what you think!
~ Patrick
I have me I'm really glad that you backed things down of his run. But I'm sorry to hear that you still have continued tightness. That's one of the dangers of putting a marathon at the end of a big season. Not that you did a big race itself, but just that you been training for so long that it adds up.
let's not forget that your hamstring in calf are essentially connected. The pain going to Make backbeat from a tighter hamstring. I'll be curious to hear what the doctor says, but in the meantime rest like stretching and really focusing on the hamstring could help.
I am assuming you still have your bike as an option right now. If so, I would simply move all of your run workouts to the bike as closely as you can mimic them. We're just looking for daily aerobic activity at a minimum to keep things going. Bonus if you can re-create any of the efforts from your run workouts on the bike.
Remember, even though you aren't working out it's not like your fitness is moving backwards. Being able to do this marathon in the fall is nice but not at the expense of your total wellness.