Training: Hamstrings and Recovery

Training last week did not go as planned but I ended on a good note, so there is some positivity there.

Last Sunday I ran the Shamrock half.  As most people know, it was a slower than anticipated race.  I expected to bounce back quickly and be running well all week.

As you can see from the introduction, that didn’t happen.  In fact, one of my slower races took the longest to recover.  I also had a minor panic when I realized my hamstring was extremely tight and sore.  There was no bruising, so I assumed the muscle wasn’t torn.

On Monday, I felt good.  It was an easy, uneventful run but towards the end, I felt my hamstring tighten up.  When I stretched, I felt the muscle.  I foam rolled on Monday evening, but I woke up and felt the same thing on Tuesday.

I was hoping to come back strong this week and seek revenge on my race.

Strong Wednesday workout…

Strong mileage…

Strong emojis…

None of those happened.

Monday: Easy run VA
Tuesday: AMT cross training
Wednesday: Easy Run
Thursday: Rest
Friday: Easy Run
Saturday: Phillies 5k (18:27)
Sunday: Workout: 6.55-mile tempo (6:36 average)
   

The tenderness in my hamstring was enough to make me worried, so I cross trained on Tuesday.  I only felt the issue during running, not walking or cross training.  I was able to book a deep tissue massage to loosen up my muscles on Tuesday too.

Deep tissue massages have cost a significant amount this month (about $200), but they kept me able to run a few races on back to back weekends (such as Shamrock and the Phillies 5k).  If I were injured, I would easily pay $200 in injury-related costs (despite having insurance).

On Wednesday, I skipped a workout and ran easy.  Overzealous me thought because I had an off pace race, I would bounce back quickly and effortlessly into mile repeats on Wednesday.  Haha….Hahahaha….I think I was still hypothermic from Shamrock when I believed that.  My hamstring didn’t feel any worse or better during the run.  It was a good sign that running didn’t aggravate it more.

I took Thursday off and Friday I ran easy.  My hamstring felt better than it had all week but it was still noticeable.

The Phillies 5k will receive its own post.  In summary, despite not being fully recovered I was able to run a fast (for me) time.  I ran two of my fastest miles in the last three years (5:40 and 5:44).  If the third mile hadn’t been straight into the headwind, I could have possibly Pred!  The race itself was motivating to see what I could do on tired legs.  My hamstring didn’t bother me any worse, so that was the major success of the week.

via Phillies facebook
via Phillies

On Sunday I ran a tempo run with my husband.  The first mile was 7:00 but after getting into the groove I ran between 6:30-6:36 the rest of the miles.  I felt good and my hamstring didn’t feel bad.  It was a great confidence booster after the week.  Back to back workouts are tough but they do help fitness. It’s important to adjust the pace appropriately so that you don’t injure yourself.

I haven’t mentioned my husband’s running lately but he has progressed and is significantly faster than I am again.  I’m happy T can continue building his base.

t and I running

Thoughts:

Sometimes rest weeks are needed, cutting my mileage way down was definitely something I needed.  I am feeling stronger going into next week.  I’m going to still monitor my hamstring too.

Questions for you:

Are you a baseball fan?

How was your Easter holiday weekend?