Yesterday marked the end of my 2-week running hiatus. Odd, right? Since my September was supposed to be filled with fun runs.
After the Philly RnR Half, which I foolishly raced the week after my marathon, my right hamstring was tight. My legs were not ready for the final 3 miles at 10K pace but I got greedy. I wanted another PR. I was on a roll, right?
After the RnR Half, I could barely bend down to touch my right knee. Normally I can touch my feet, and, on a good day, I can even do forehead to knee. I knew I pissed off my hamstring big time.
My right hamstring gets tight after speed work, due to overstriding. Once my pace drops to around 7:30, I lead heavily with my right foot, extended it way out in front of me, and heel strike like crazy. A little foam rolling after speed work and I’m usually good to go. But not this time, hence the 2-week break and lots of foam rolling, ice, and rest.
A little TLC went a long way since I was OK at Saturday’s 5K 🙂 Monday’s run was OK too…just some residual tightness but nothing like 2 weeks ago. Yay!
The Philly Half is 6 weeks away and I need to get back to the track. Since the tight hamstring only rears its ugly head at sub-8:00 pace, I’m hesitant to hit the track for speed work too soon.
What do I do when I don’t know what to do? I make a plan…
- continue to take it easy this week (no speed work)
- go to yoga this week
- get a massage (I really need someone to dig deep into my hamstring)
- and, the BIG one…work on not overstriding. Keep my feet underneath me (my center of gravity) and take quick, short strides.
Oh man, I have no clue if I overstride. I doubt it because I don’t really ever sprint. Bonus of never actually doing speed work, other than tempo runs. 🙂
Glad you are feeling better! I don’t run at 7:30 – so it’s hard to say, haha. I did recently get some tips on form that I do feel are helping. You will rock that next half!
I had a similar problem not long ago. My massage therapist is the best around. Seriously. She’s a certified orthopedic therapist who works primarily with runners and cyclists. She is in the Allentown area – if you’re interested let me know and I can give you the info. She works out of my chiropractor’s office.
Hi Jory – would you mind sending me her info (runthelongroad@gmail.com)? Allentown is a little far but if she’s that good, it may be worth the drive!
An argument for running slower? I’m in. I had no idea I was so ahead of the curve. Awesome.
often when i speed up i do the same thing…i stride out SO far and it starts to hurt my knees and IT. it caused me to lay off speedwork for a while and try to just enjoy running for now. i know i will go back to it later but for now i feel okay. it is so HARD to take a break. but reading that you took 2 weeks encouraged me that it is a good thing. i want to take AT LEAST a week if not a few days more. after my last…i took like 3 days. NOT GOOD. it took me till almost September to feel normal again. hope that massage helps! sounds like a GREAT idea!
I have no idea if i overstride, but from looking at these runners and then comparing some of my race photos, I think I am overstride some. I’ve counted my steps before and I don’t get to the 180 per minute.
ooh I’ve never thought about overstriding! It’s weird, by ITBs don’t get tight unless I’m at a certain pace for a long time.I think your plan sounds good! I’m a new fan of ART – maybe try it? Hope you continue to feel better!
Hmmm not sure if I overstride. i am sure I don’t have perfect form 😛 although *knock on wood* i have not really had any problems lately. I am sure in a little while you will be good as new 🙂 Philly is about to sell out…I am tempted to apply…I wish the half was open!!!
you could always register for the full and do the half 😉
Overstrider here when I’m trying to go fast and going downhill. Like you, I don’t think I’m the worst example, but I’m sure it gets me tired sooner than I should be.
Hope you get that massage!!
I’ve watched that video before! 7:30 pace is pretty amazing, I haven’t experienced that for myself. I haven’t seen a side view of my running…I know I’ve been more of a heel striker but I’ve tried working on that since seeing my race pictures in April. Unfortunately I didn’t see too many race pics from my May or September races. I try to consciously keep my stride shorter though.