One of the many things I love about running is how strong and powerful it makes me feel, and the fact that that I always feel better after a run than before one. Or nearly always. Today, for the first time running since my Angkor Wat Half Marathon on Dec 1, I neither felt strong nor powerful, and I finished my run 1km short of my 21 km target feeling sore, worried and annoyed. Annoyed with myself because over the past week I had pushed my pace so hard on three 13, 10 and 10km runs that not only are my legs tired even after a rest day, my foot hurts at the site of my PTT (Posterior Tibialis Tendonitis) injury. Annoyed that I may have been a bit foolhardy. This isn’t good news two weeks before my first Half Marathon of the year, the Malaysia Women Marathon (MWM).
My training program has been flexible to say the least though I do try to alternate easy and hard days and run no more than 60km a week. I love to run every day, and rarely think of it in terms of race preparation but rather as a wonderful experience in itself. The trouble is that in the past two weeks I’ve developed a taste for pushing my pace far more than I ever dreamed possible and this need for speed has become addictive. It’s hubris really, and a desire to feel good about myself, that pushes me to run faster – and of course those little crowns on Strava are also very addictive! And to be honest running fast (for me) felt good!
But my foot is complaining now so my ego has to take a back seat and I have to rest. I had physio on Friday and though my hamstrings were soft, the muscles in my calves, ankles and shins were very tight and my left Achilles Tendon was screaming (actually it was I who screamed when my PT touched it). The Achilles feels ok today but the right Posterior Tibialis is sore to walk on.
I didn’t write this post to bore you with my injury niggles, nor to entertain foot fetishists, but to serve as a warning against doing too much, too fast. I hated the way I felt running this morning – heavy legged, and ultimately sore footed – and it means I can’t run tomorrow unless my foot feels significantly better in the morning and even then it can only be a short, slow recovery run. I know, I know, I probably shouldn’t run, even if it does feel better.
Exactly four weeks ago, I ran a personal best 21km which inspired hope of repeating the effort at MWM. After today, I am concerned that I may not be able to run the race at all. Another of the great things about running is that you learn a lot of things – humility, resilience, respect for your body’s power and limitations, and how sometimes if you get carried away, as I have done (a few times!), that a price must be paid. Let’s hope it doesn’t come to that.
- So, runners, remember rest days are very, very important so find some low-impact activity to do on these days if you can’t bear not doing any exercise at all.
- Alternate easy and hard workouts. Hard workouts would be tempo runs, long runs, interval training, hills etc.
- Strength and stability training of ankles, calves, quads, and glutes is a no-brainer (yeah, I’ve been lax on that one too). The core and upper body should not be neglected either.
- Stretching out those tight leg muscles after a run is essential to aid recovery and prepare your body for your next run. Not doing so will lead to the formation of adhesions and scar tissue which will ultimately lead to pain. I’ve got into the habit of stretching my calves while I’m waiting for the coffee machine, microwave and brushing my teeth. I assume I’d be even worse off today if I hadn’t.
- Listen to your body, preferably before it starts shouting abuse at you as mine is doing now.
- No matter what your race goals are, if any, ultimate responsibility for your health lies with self. Running isn’t bad for you (it’s the best thing evva!), running irresponsibly, as I have done recently, can be.
- Do as I say, and not as I have done.