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
@John - jogging is just between 6:30-6:45/km for me. I can maintain it for at least 30 minutes, probably longer.
This is how I treated my inujury 5 weeks before my race and I was able to run a 2:09 Half mary in my HIM on a hilly course. You will be suprised at how challenging the water jogging will be if you include intervals in them. Be prepared to be fatigued after those water runs.
Good luck!!!