Race pace tuneup
So my race pace predicted by my 5K is about 9:45 but on all of my long runs, I have had trouble maintaining a pace faster than about 10:30 without my HR getting up into Z3 at about mile 10 or so. For my B2B full, my marathon time was a pokey 5:05 but it was steady. My goal for the Outseason and next season is to be able to hold my predicted race pace during long runs without getting my HR up too high.
As such, the coaches put me in the run durability plan. On my long pace run this past week, I held my predicted pace and set a 10K PR (yay) BUT, I have noticed a significant amount of hamstring tightness since. I mean more sore than after my IM kind of hamstring tightness. It doesn't limit me that much for activities but it is aggrevating when I sit for long periods. Other than yoga and foam roller, any suggestions on how to manage this while not disrupting my attempt to get more durable on the run?
Comments
Last thing, tart cherry juice concentrate helps reduce inflammation and I use it after a workout to keep cells flushed out.
Good luck and congrats on the PR
One thing to look carefully at is how quickly you ramped up your weekly run volume and long run distance since your B2B race. In my experience, when I try to increase my weekly miles by more than 10% per week, and/or increase the week's long run by more than 10%, I will start to get notice from somewhere in my body (waist down) that I did too much too soon. What have your run weeks been like since your B2B?
I think you have probably identified the issue. I have been doing shorter interval work since my race and this was my first long run post race. Clearly I need to avoid big fluctuations in my volume.
Peter and Mary: I do Yoga several days a week. I do not stretch before runs but do a warmup routine and stretch after. I will try the recovery suggestions Mary, Thanks
Update to follow.