Overdid the running.. UGHH

Kim Siebold

Hi, I posted this in the Nov Week 12 run thread too so if you are reading again, sorry!!



i planned on running an 11 miler today but only got to 9.37 miles on treadmill. I injured myself a bit in Week 11 run.. i went too high volume trying to hit my weekly goal last week and now i am paying.. and now i am concerned how to move forward... I know better with increasing my milage by too much. ughhh. My left calf is so tender and i had to stop 3 times as my whole run position changed and i was afraid in hurting myself more. I am probably downplaying it the description a bit here but this could be the start of something pretty bad

it took me from last sun to thrus to feel that i should run again so i did a 3 miler and then on sat did a 3.75. So i thought i would be fine today. But at 9 miles the issues popped up. uggghhhhhh!!  I not sure what to do actually.. waiting for coach P to respond to my micro from last thurs. I wanted to know what to do movng foward... didn;t get a response yet. 

I feel pretty down tonight about this happening at the end of my season. Any advice? I don't believe I will be doing a half for my test at this point! 

Edwin Croucher

Kim, Coach P is in Florida for the Volume camp this week. Your description sounds like a Calf tear. That is an injury that will take a long time to heel. You will definitely not be able to run a few 3 mile runs and then go right to 9 miles. When you are able to start back up, you'll need to do lots of small runs long before any run of distance. JMO.  Good luck

Kim Siebold

@Edwin, I will look some reading on a calf tear, thanks! However I have been running for the past 12 weeks in OS averaging between 17-24 miles weekly over the course of the last few months so I am not just going from 3 to 9 out of the blue. However I did a 30 miler week during week 11 and that is when injury occurred . That week, I ran more days with shorter distances to get to that weekly milage so it did not seem to far fetched . And my long run was building up by 1 mile a week. 

I am looking so some feedback on how long I should take off..

wait until I do not feel anything...give it 3 days and then starts a few miles. (Most of my normals runs are in the 3-5 range and then add in my long run...) 

Do I start my swim camp early? I am waiting to hear back from Coach P when he gets back....

Edwin Croucher

@Kim, As John said calf injuries take a long time to heel. You use that muscle the entire time you are on your feet. I tore my calf two years ago also running 11 miles. I could not run for 3 weeks. It also effected my bike. When I was doing FTP intervals, they would start ok, then I would start to lose power. I iced that calf 3 to 4 times daily for at least 20 minutes each. I also used heat after. As it heeled, I started to test it out with brisk walks, then slow small jogs. When I started back running it was with short (1 - 2 mile) runs. I know for me, it is hard not to finish what I start. So, if I planned a short run and had no issues, I could do another. That way I was never too far from my home. Good luck

Kim Siebold

@edwin @john Thanks!

Scott Imlay

Hi Kim,

When I was having some issues earlier this OS, Coach Patrick gave me a couple of useful links:

"Here's some more info on managing your injury inside EN: http://bit.ly/1H7n4pn



If you haven't already check out www.athletestreatingathletes.com for some options."

As the others have advised you, Coach Patrick advised me back off on the running to let it heal, and fill in the training with biking or swimming if they don't cause pain.

I've had a lot of problems with calf injuries over the last two years. The first step is always to let it heal. After that, I've found that light stretching, foam rolling, and eccentric calf raises (https://www.youtube.com/watch?v=gEgx0qJp3HM) have helped my calf stay healthy. The Athletes Treating Athletes web site has a very helpful page on calf strains (http://www.athletestreatingathletes...lf-strain/).

Finally, DON'T PANIC (apologies to Douglas Adams). This will pass and you will soon be training hard. Endurance training is a long journey! 

Kim Siebold

@Scott! Thanks... reading it RIGHT NOW!!

morpheus

Hey Kim,

I have a bad history with my calf, too. 4 years in a row.  Every Jan or Feb from 2010-2013.  I'm overly aggressive with my down time for a calf. Do those treatments you're reading about. Swim more if you can push off with the non injured leg. Bike more if it doesn't hurt. Deep water pool running if accessible.

here's where I differ, and it's just based on MY experience.....the day comes that you feel you are ready to go for a super easy, grassy jog to 'test' it out. When that day comes and before you head out for that run, go the calendar and mark the date 2 weeks later. On that day, go do the planned ez, grassy jog.

Don't press for Raleigh. If you don't respect this, it will linger for months and really affect your run base for Chatt. I have made that kind of mistake twice in those 4 years. The early season races do a good job of rushing us back from this kind of injury.



Now, if the tear/strain is minimal/early, you may bounce back quicker. Just sharing my experience.



Good luck!

morpheus

and, maybe Joe Matchette will pipe up. He is bouncing back from this kind of thing and bouncing back very smartly!

Kim Siebold

Thanks everyone for all your advice. I really, really need to hear it all because I so bad want to rush this. Uggg but thank you, thank you, thank you for all your reminders for staying smart while this heals. 

Kim Siebold

@Chris. .. BEST advice ever ..When that day comes and before you head out for that run, go the calendar and mark the date 2 weeks later.

I honestly do not know how minimal this is. I would like to say yes but I also know myself pretty well and I could be making that up!