OS run intensity - serious calf pain
Hi,
I have just started with EN - first program is OS Advanced. After 2-3 weeks into the program I had to back off all running due to serious calf pain. The pain would last 3-5 days after the run interval sessions and would be quite severe. Can you help me better transition into the OS/EN run intensity? There are no issues with the biking as seems to fit my level better.
I have three 3 years of consistent IM training with another virtual coaching system. One important difference between old coaching system and EN seems to the the run intensity levels. Using the EN run zones, 90% of my running over the last three years has been in upper Z1 / lower Z2, 9% in middle Z2, and 1% or less at 10K pace or faster. Now on the OS program there is a major shift in run intensity that my body seems unable to handle. One point to consider is that I tend to have tight calf muscles in general.
Over the last two weeks I have not followed OS run program, but have focused on shorter lighter runs (10-15min Z1) and lots of mobility and stretching to improve my calf muscle flexibility. My calf muscles are no longer in severe pain.
My plan for 2015: half marathon in May and HIM in October (I have done 3 IMs over the last three years but family life dictates less training hours in the next 6-8 months which fits well with a personal focus on getting faster for IMs in 2016 onwards)
How should I transition back into the OS running and generally build up towards handling EN run intensity?
Mikkel
Comments
2. @Mikkel- What you posted is a carbon copy of what I went through. So, I'm gonna drop a few thoughts about it and if you have any other questions, feel free to as me anytime.....
All of my calf, and eventually the achilles, problems came in the OS. I would test appropriately. Get my vdot and let's say that my TP was 7:45. The OS would move along and my legs would get tired. Historically, I'm not one to recover well because of my busy family/work life and I tend to throw in too many extra bike sessions with the buddies cuz I have a hard time saying no (working on this!) to a ride. As my legs would fatigue more each week, I would continue running the prescribed paces even when I knew my legs felt like concrete. Now, I recognize that as a red flag. I always tried to hit the loser end of my pace window. I'm not a good runner and I thought that extra effort would be a magic bullet that would speed my progress.
Then, as soon as we would start vO2 work and the paces would pick up even more, I would 'pop' my calf. A stabbing. Unable to run without a severe gimp. Did the PT visits. The dry needling. The ultrasound treatments. The strengthening exercises. Etc.
Since biking and swimming were unaffected, I'd bike more, swim more, and take about 4 weeks off of running. Completely. Only running allowed was deep water pool running. I would recommend that if you can't get to a deep water pool, just don't run. At all. You have to let this reset. I'd want to 'test' it as soon as it started feeling better and each time I would get that stabbing feeling about 10-15 min into every 'test' run. Then have to start the process all over again.
Once, I humbled myself and would give it the time to heal, I had to change the way I came back up to speed with the EN schedules. First, a couple of weeks of running frequency. Several short ez runs with light quick steps. Goal get to the house feeling like I could've kept running all day. Then, dropping TP back a few ticks without 5k testing. Just to be safe and keep me in check. Then, I'd ease into intervals. If the plan called for 1mi at TP, and my new 'TP' was now 8min/mi, I would build to that pace. 2' @8:20, 2' @8:15, 2' @8:10, 2' @8:05 - 8:00. i avoided the vO2 intervals. After a couple of weeks, I could run the whole interval at the planned pace. Yes, this means you're playing catchup for the rest of OS. But, my goal was to be run healthy for the next plan on my calendar.
More thoughts...
posterior tibialis tendonitis was my specific diagnosis. has to do with my gait. this tendon runs the length of the back of the leg, basically. When inflammed, it tightens up and the calf is where I felt the 'shutdown'.
Even now, I err on the side of safety. Run on the slow side of the pace window. To keep showing up day after day trumps some great single workout that my ego would want to post about.
Really pay attention to that concrete leg feeling. And make adjustments to the plans for the day.
I don't take on extra workouts to my EN plans like I used to. Actually, this is what I'm working on this Fall and next season. I'm expecting this is going to make a huge difference for me.
The EN work is hard. Needs recovery. Hours may be shorter but the toll is just as big, if not bigger, than bigger hour weeks. Respect it.
I got away from trendy 'triathlon' shoes and went back to regular running shoes.
I'm sure I left some stuff out. If you have any questions, feel free to ask.
good luck.
@P, sorry, couldn't resist.
Luckily with Posterior Tibial Tendonitis we can still cycle and swim as resting that tendon is imperative.
Many awesome hip flexor workouts online. I'm also in the process of getting orthotics since I have funky flat, bony feet.
Good luck to you. Mentally, not running really sucks but you'll be back.
I need to learn about the OS zones and i am sure there is a post or video on this somewhere? Good luck with the calf issues. I have knots in my calves after running in flats (especially Newtons) and after a marathon every time.
I would recommend establishing a good one piece for you, as in one that is hard yet you can sustain it. That should be a starting place regardless of what you're able to do on the test. Remember that the paces were using our theoretically generated from a test result that you aren't. So I'm not telling you to run something that you never run before, because you did it in a 5K. (please tell me you're using a piece that you tested it, and not one that you're making up.)
There's no sense in running Hurt, or putting yourself in harms way. Are complete goals to keep you healthy and build that health – with strength – across your year to arrive on race day with peak fitness.
Let me know what you think about a "sustainably hard run effort" and we can start using that as a suitable workout replacement tool.
- with an IM background the Vdot pace zone system simply doesnt work well when test is on a short distance such as a 5K test. Not surprising I guess
- for me the foam roller did more harm than good when used on the day as running. Seem to prolong recovery. My experience suggests to leave foam roller for day after run
- it sounds like this is potentially a fairly frequent problem with people new to EN/OS and it may be worthwhile for EN to generate a program that can help individuals into these harder training zones. I look at some of the other OS levels, e.g. beginner OS, but still very high intensity run sessions compared to what I am used to
- for me personally, I will continue to take a very conservative approach after this early scare. Luckily I backed off early enough and my calf muscles are back to normal (dont complain after regular lower intensity runs). I will explore an approach where I start by halving prescribed interval distance and add X seconds to recommended pace and then slowly over the coming months increase interval distance and reduce X so I move closer and closer to follow prescribed sessions
- and adding 2x20min functional strength sessions per week seem to work wonders
But regardless of what I think or you think, the reality is that your calves hurt when you run fast. You're doing the right thing by Dalia back for sure, and I do work with many people here in a one-on-one capacity to help them make similar adjustments.
The good news is that there's still plenty of opportunity for you to approve the run performance if we don't use intensity as the primary "lever." It just takes a bit more brainpower. :-)
Looking forward to the challenge!