New Run Paces - Too fast? And, my foot hurts..... help?
So I'm not sure whether it's kosher, but I'm posting in POwer/Pace and Sick/Lame Injured - sorry for the duplication!
I did a run test on August 9, where I set a new PR, but since then, I've had some difficulty achieving the new run paces.
When I finished the test, I noticed soreness in the top of my foot, from the top of my arch, down the forefoot to my toes. I'd been having occasional pains which I thought was my foot still adjusting to running in Newtons, but this was more intense, and I figured it was a combination of the Newtons and hard running, i.e., more than a mile at a time. I self treated with ice, and tried to be good to my foot. After a while I finally relented and headed to physio, got a slap on the wrist for changing shoes without consultation, and we started treating. The swelling has almost been eliminated, and she hasn't taken me off running, but I have noticed issues with reaching my targets on my runs, and think that my pacing zones are a too high - i.e., I worked too hard during my 5k test, and as a result, now I have zones that are slightly too difficult to achieve with consistent success. So now I'm frustrated because of foot pain, and because I feel like I can't reach my goals. And because of the intensity of the intervals at the moment, my foot issue is being aggravated.
Up until the test, I had been using paces based on my run test of April 4, which were challenging, but I always felt that I could meet them, and sustain for the prescribed amount of time through my workouts - even the long runs, which throw in the added fun of endurance and work together. I did a 10k test in May, but chose to stick with my April zones, as the pacing was faster, I didn't want to take a step back.
So my question is.... do I adjust and return to my April testing paces? And, until my foot sees improvement, can I run for the duration rather than the intensity - or as long as the level of discomfort is tolerable and still maintain fitness? My A-Race is IM Florida on November 3, so the timing is not great for a lay-off of any kind, although I'm open to alternatives such as water-running too.
On the pacing issue - some useful data is below... I welcome insights!
Date |
Distance |
Time |
Pace |
Z1 | Z2 | Z3 | Z4 | Z5 | |||
|---|---|---|---|---|---|---|---|---|---|---|---|
Loading... |
|||||||||||
08/09/12 |
5 km |
25:59.59 |
5:12 |
178 |
37 |
10:48 | 9:20 | 9:02 | 8:44 | 8:18 | |
04/04/12 |
5 km |
26:59.01 |
5:24 |
176 |
35 |
11:17 | 9:46 | 9:28 | 9:07 | 8:42 | |
Comments
I'm also racing IMFL and have had similar issues to you. One of my concerns was my Vdot and pacing as I did produce fast run times. 12 weeks ago my Vdot score was tested 1.5 points higher to a score of 60. I began pushing it and holding those intervals. Only to find myself racing a HIM and having severe shin pain. I work in healthcare and know better than to push it this hard.
I haven't ran in 6 weeks. Zero, zippo, nothing! A short jog down the street still produces sharp pains 1-2 minutes into it. I developed severe stress fractures on my left leg. SO now my injury has become my training coach. I have doubled up on my weekly rides and am maintaining my swims.
For you: Listen to your body and don't be concerned about missing your runs. If you can run pain free with no intervals do it, if not, join my camp. You will not lose much run fitness if you make up the work with the other two disciplines. Work the rehab like a full time job! I'm a chiropractor and see a team of people weekly and do tons of work on my own. I'm convinced that if I can get a couple of 60 min. runs in before IMFL I'll still be able to race well and it'll likely be the same for you.
Hope this helps!
One of your main goals right now should be to get to the start line feeling healthy. Better to be 100% healthy and 90% fit on race day than 100% fit and 90% healthy. At this stage in the game, don't do anything that will jeopardize your health. if the run paces are not feeling good dial back the intensity. Does your foot hurt when you run at your EP. Does it hurt while you run or just after your run. Running at T-Pace or close to it is a prime time to get injuried especially if those paces are new. I peaked at a VDOT of 51 during the OS and loaded up a VDOT of 49 for my IM plan. These are the paces I see in my plan. However, as we get closer to the race my focus on my 5K time is less and less. In fact, I don't plan on doing a run test, because I don't think its worth the effort. Just My opinion. Ii'm really focused on being able to run steady at my EP for long runs adding in the interval work carefully and only if it feels right. Focusing on perfect running form. I really like doing the stride work, which are the short sprints, then right back to the EP or maybe 15-30 seconds per mile faster than that. For the shorter runs, I will ensure I'm fully warmed up and then dial it up to about 1 minute/mile faster than my EP. Always keeping the next run in mind as to not overachieve on the current run.
Self care, Stretch your calves, foam roll, buy a boot for your foot to help relax all the tendons...Do it NOW, like its your JOB...
Good luck.
Reminds me of a time that a very popular and reputable podiatrist that specializes with endurance athletes had this to say when asked if he was a fan of Newtons...Yeah, I love those Newtons. They really keep me in business!
Now, I'm not knocking the shoes. But, you did throw some clues out....very high intensity runs while you're still adjusting to the Newton style. And, I'd be curious to see how you 'eased' into the Newton miles. They warn us that it should be very slow. But, most of us are impatient and can't wait to punch out 15-25 miles a week in them. That's too much. Some people can pull it off. And the rest of us don't know that we can't until it's too late.
Once you get back to pain-free running, it would be interesting to see how regular running shoes might feel.
Good luck, injuries suck. And we have a hard time telling the diff between a running ache cuz we're intense and a true injury. Err on the side of caution.
http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/9650/Default.aspx#119440
as it is more appropriate for an injury. Thanks.
Last season I had a knee pain which was actually caused by IT band issue. Rest didn't fix it. It took Foam Rolling until the cows came home to loosen that bad boy back up. Rest almost made it worse as it just got tighter because I wasn't stretching as much while resting.
my big takeaway is that someimes you have to actively try and fix yourselves.
This is just what I've experienced.
2nd, your foot issue is your main issue. You need to be injury free and most likely IMO the Newton's caused your foot issue so I'd stop running in them.
Lastly, you earned that Vdot and that may take 4 - 6 weeks to up fitness the body to adjust to your new paces. Of course it's hard work, Work- Works... when you race your IM drop your Vdot down 2.5 to 3 points use these numbers for your race paces. You have a long day ahead of you if you feel the numbers are to slow during the race you can always go faster later in your marathon.