Run The Long Road Coaching

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hamstring

Five for Friday

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Five things I’m excited about or looking forward to this weekend:

1.  I have today off from work.  Enough said.

2.  I just finished a 13-miler with absolutely no hamstring tightness.  I feel 100% back to normal, except my speed is still on vacation.  It’ll come back, eventually.

3.  I get to see Matt today.  He’s been away for work the past 2 weeks (again).  These 2-week trips are getting old.  I can’t wait to spend the weekend with him.

4.  Tonight is our annual Girls’ Christmas.  My friends and I get together every Christmas for lots of eating and drinking.  I look forward to it every year (note that the long run was done this morning so I can be hung over tomorrow 🙂 )

5.  Catching up on Dexter and The Amazing Race this weekend.  Matt and I watch these 2 shows together so, with him away, I had to refrain from watching them.  It was hard but I managed!

What are you looking forward to this weekend?  

Does your significant other travel for work often?  Matt doesn’t too much but these 2-week stints suck.   

A 2-Week Hiatus

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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.
This YouTube video illustrates overstriding perfectly (I find this completely fascinating).  I don’t think I’m as bad as runner #2…maybe more like runner #4.

Do you overstride?  Yes, no, maybe so?  I always have but it was never a problem for me until I started running faster.  Instead of increasing my leg turnover, I increase my stride length in order to pick up the pace.  Not good at all.