Monday, April 21, 2014

Runners Tell All - Why you shouldn't start back with a sprint

Welcome to another month of RTA! Amanda and I are thrilled with how awesome you all are by sharing your stories. Thank you! Thank  you! Thank you! 

Runners Tell All is a monthly linkup hosted by Sunshine to the Square Inch and The Lady Okie that occurs on the 21st of every month. Our goal is to build a community where we can encourage and inspire each other on our running journeys. Each month we offer two co-host options. This allows for us to connect with you, advertise your blog and it also helps fund the monthly giveaways. April's prompt is a bad race or training experience and what you learned from it. Next month's theme is a favorite running picture (aka super fun theme). For more details or if you want to be a sponsor please click here


Some of you might be looking at the caption next to my picture and thinking 'well duh! That's a given'. However, for me I had to learn that the really really hard way. 

See, back in the fall of 2010 I started thinking that I wanted to run a marathon. I had built up my distance and finally considered myself an 'official runner'. Overall I was pretty consistent with my training. However, there were a few weeks where I just completely slacked. I don't remember all the details but I'm guessing I just flat out didn't run for a while. I had enough of my slacker self and drove on over to the gym to hop on a treadmill. I knew that some good killer speed drills would get me back on track and makeup for all the running I had skipped on ... but it didn't. I think I did around 5+ miles of speed work and somewhere on that run my knee started hurting. "Suck it up", I told myself, "that's just what you get for slacking". By the time I was done running I couldn't walk. It was rather humiliating and I remember sitting in a chair wondering how I was going to get to my car. The staff asked to help me but I was ridiculous and prideful and declined. I eventually hobbled out of there. 

I figured it was just a fluke incident but my marathon training had begun and I couldn't run 1-2 miles. I knew something was off. I didn't want to go to a knee doctor right away so I opted to go see a Chiropractor who specialized in sport injuries. Basically, those speed drills + not stretching enough built up scar tissues in my muscles, particuallarly all around my IT Band. I spent a lot of time having A.R.T. done to break down the scar tissue and I eventually was running again and I did complete that marathon. 

It sounds like an easy fix but I will tell you that to this day my IT Band flares up and it. is. not. fun. I do lots of foam rolling and that really does help. If I could go back in time and tell myself something it would be to ease back into running, you really do get out what you put in. If you train consistently you will be a consistently good runner. If you stop and then sprint, well you just read what happens.  

So, that's my lovely story of a bad run and what I learned from it. What's your story?

                                                            Giveaway                                                          

Today we are excited to be giving away a $35 gift certificate, generously donated from Road ID. Thanks Road ID!!! Safety is always important on any run and a Road ID bracelet is one way to stay safe. We'd love for you to stop by and visit them on FB and on Twitter. They do ship anywhere which makes this giveaway open internationally. wahoo! 

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We are happy to have Catherine from Cardio Confessions as our April Sponsor! Please be sure to stop by her blog and say hi.

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Sunshine to the Square Inch

36 comments :

  1. Thanks for posting. I did something to my ankle last year when I was training with some friends. We ran on terrain that was more hilly than what I was used to. It took lots of icing, stretching, and resting it to heal.

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  2. Ouch! That's definitely a hard way to learn that lesson!

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  3. oof! definitely a hard lesson to learn - but probably one we all have to endure in one way or another at some time. (what a metaphor for life, too, you know?) thanks for the reminder as I get back out tonight after nearly a month off!

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  4. Scar tissue sounds terrible! I take training very, very slow because I've heard so many horror stories about injury...I'm too big of a baby to deal with it. I just cross my fingers every day that I don't get side lined. My hats off to you for sticking with it and getting yourself back on track to accomplish your goals!

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  5. oh my goodness - sounds terrible! thank you for sharing, definitely a hard lesson. my husband did something similar and hasn't been able to run in almost 5 years because he injured his ankle so bad. scary!

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  6. Slacking off and then sprinting sounds like something I would completely do too. After reading this though, no sprints for me! Speed drills, injuries, and foam rollers are my 3 biggest nightmares! I hate sprinting, stretching with foam rollers hurts, and injuries are the worst!!! Thanks for sharing!

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  7. Ouch!!! That really stinks... I took a running break (while doing Insanity this winter) and now I'm having to ease my way back into running. The first week I was all "I'm going to go do 6 miles" - and then my body said "no you're not." I mostly have trouble with my feet, though, not my knees.

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  8. I was at such a good place before I got pregnant running wise.....I am not looking forward to the slow easing back into running. At least you were still able to run your race!

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  9. Yikes, does that ever sound painful! This year I decided that my first run out after being on the treadmill all winter should be 7 miles. I'm not sure why I thought that was a good idea, but I knew that cardio-wise, I could pull it off. Well, no one told my hamstrings about it, apparently, and they were screaming at me for days! Luckily, I did not do any long-term damage, but I definitely learned to take it easy!

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  10. Hilly terrain! I'm not a huge fan of that either. I feel like I'm always looking down to just watch where my feet are going. Is your ankle better?

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  11. Yeah, it wasn't fun but it's life and hopefully I'm a better run because of it.

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  12. I never thought about that being a life metaphor but it kind of is. Awesome that you are starting back up tonight! I hope it goes well.

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  13. That's good you take it slow. That's a huge way to prevent injuries. It wasn't the worst thing I've dealt with but definitely scared me when I couldn't run 2 miles.

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  14. Did your husband ever get that checked out by a doctor? that sounds like a serious injury. =(

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  15. ha ha girl! You crack me up by calling them nightmares. If you foam roll enough it eventually doesn't hurt and starts feeling good. I can tell a huge difference when I do foam roll. However, I'll be the first to admit that when I started foam rolling I couldn't decide if the injury was worse or the rolling.

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  16. I've done the '6 mile mentality too' and it never has quiet worked out for me either. I've never tried insanity but have heard wonderful things about it. Do you think it helped you be a faster runner? I feel like crossfit shaves lots of time off my mile.

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  17. I haven't been pregnant but I do know I've had to ease back into it. I'm sure you will do great though! You have been pretty fit through your pregnancy. My sister-in-law had her baby this past Saturday and last night she told me that she felt so good she thought she could hop back on her elliptical machine! So, I think the work outs during pregnancy really pay off.

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  18. 7 miles!? That's a lot. I'm glad you didn't get injured. I seriously don't know why we do that to ourselves? "Hey body, I'm punishing you for my lack of discipline". I feel like hamstrings easily get tight. I'm not sure why either.

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  19. I know! A friend of mine did blow out her hamstrings last year making the switch from treadmill to road runs, so you'd think that I would have known better!

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  20. Sounds terrible! Glad you were able to recover! It is difficult to let time pass between runs and think you can just pick right back up where you left off. I've made that mistake before!

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  21. I know - its horrible. He has been to several doctors, wore a boot for almost 12 months, orthotics.. I think he has given up but we were actually talking about it again yesterday. Surely someone can help!

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  22. This One Italian GirlApril 21, 2014 at 1:37 PM

    Ouch, I am sorry to hear about your injury! It sucks when you are trying to do something you enjoy and then get hurt because of it.

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  23. sounds horrible! thanks for the advice, I will definitely try not to slack or just start running slowly after it

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  24. It was terrible but a good lesson for me. I think lots of runners take breaks and then rush back. We runners are weird!

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  25. Thanks! It's much better know and I'm glad I learned from it.

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  26. Not slacking would be the better option but I do know it happens =)

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  27. Geez. That sucks. I've been very blessed not to have any major injuries. I've tweaked some things, but in general I've been really healthy. I honestly think it's from staying on my consistent schedule of running 3 days/week. Most people probably wouldn't suggest that few, but it's what works the best for me and keeps me healthy!

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  28. I always do 3 days a week for training. Even for my marathon I'm pretty sure I did 3 days. I think anything after that increases your risk for injury. I think the other days cross training and strength training are super important. I didn't realize that either until I started crossfit. It's helped a lot with running.

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  29. That sounds soooooo painful! I need to start rolling. People say that's DEFINITELY the way to go, but it hurts so badly! How long did it take you before it didn't hurt anymore?

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  30. It hurts in the beginning but after a few weeks it is completely doable. Also, you can use your arms to 'lift' yourself up so you aren't putting a ton of pressure on your legs. It's kind of a way to ease into it. Have you looked on youtube for videos of foam rolling? I bet they could help you see lots of ways to roll out. I will tell you that the few days of pain are worth it in the end!

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  31. There's a reason as to why slow and steady wins the race! you'll get there, just listen to your body and its pace! That's what I'm doing now, I started a new weekly program yesterday to get me back to running, but today, I didn't want to overexert myself. I just can't wait to be able to sprint like you have! But I need to remind myself that I am no longer a young duckling, I need to stretch and prep the good old body machine!!!

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  32. Oh yikes! Sometimes it's hard to accept that our bodies shouldn't be pushed so far, especially if we've been capable of doing something in the past. I always struggle with that when I work out after a long time away!

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  33. You sound like you have a good plan in place. The sprints will eventually come. I love the saying 'slow and steady wins the race'. I tell myself that during races. =)

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  34. Ouch, at least you you now know better! I had an athlete of mine turn an easy run into a 10k race with another runner, and after that he had knee issues for a few weeks! Speed work needs to be added slowly and consitantly. When my athletes come back from a break I start with only 1-2 30 second strides or 10 second hill sprints the first week, and gradually increase from there every week.

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  35. A 10k race! That's a long time to race someone on an easy run. I never thought about adding speed in just for 30 seconds. I usually do speed drills on Tuesday and it's much longer than 30 seconds.

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  36. Yeah, during the easier runs of the week I like to sprinkle in (generally) 1 10sec max hill sprint or 1 thirty second stride for each mile after the first. They don't do much for actual fitness, but are good for neuromuscular strength and running form.

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