A reminder that you’re never “safe” from injury until you take care of yourself from day one.
From my (limited) experience, by the time you’re hurting, you’re a hop, skip, and a jump away from injury.
Here’s the 4th part in Mike’s training, as he shares how to come back from running injuries:
Wow, week 4 is done already! With that, we’re halfway through the series. Heads up - most training programs should build your fitness up over a cycle of 8-12 weeks, and at the end of every cycle we take a break. I’m going to take a 2 week break off running after week 8.
At the end of week 8 we’re (I’m doing this with my favourite running partner of all time, my wife) going to culminate these fitness gains with a 5k race - something called the Resolution Run. 2 days before new years eve.
Well if I could make a resolution to not get injured, I would not only do it but I’d backdate it to when I was 19 years old. Then all of those lost years at university where I had no time to train, translated in student speak as no motivation, wouldn’t be spent playing drinking games instead.
Maybe. Or maybe the drinking games were important - they taught me not fear gluten. I’ll go with that. Positive thinking.
I was going to do a 10k this weekend, a run on the Toronto beaches called the Tannenbaum 10k. But given that I did a 5k race at the end of week 2, the old man syndrome that resulted in week 3 isn’t anything I want again while openly blogging about a comeback.
Week 4 Training
Week 4 we stepped it up again. I did 5 days of training, up from 3 days. High Frequency is back in play.
- SUN: Long run - 12.5km
- MON: Easy recovery run - 5.7km
- TUE: Rest
- WED: Rest
- THU: Hill session - 3.5km warm up then 2 x half hills + 2 x full hills.
- FRI: Mild - 5.5km
- SAT: Trail run - 7k mild paced
The long run was the same distance as last week, but a faster pace at 5:30 mins/km, up from 5:45 mins/km. The trail run on Saturday was also an increase up to 7km, and at a slightly faster pace.
Oh The Pain
My muscles are still hurting just as much as last week, but it’s not anything 5 minutes of running can’t cure right now. I have to emphasise that although I’m being blase about my leg pain in this blog post, we still have to take care here. Increased stretching, increased massaging, I’m doing it.
You might notice an
interestingstressful correlation when you start to increase your training - that the amount of time it takes out of your day increases. This means you have to get your shit together a lot more and plan it out. We’re still only doing short distances right now, so the increased time isn’t coming from greater distances.
No, it’s coming from the need to do a greater amount of stretching after a run, and during the course of the day. If I didn’t upload any photos to this blog, you’d still know what I look like if you were in Toronto, because I’m becoming that freak (again) who uses the stair cases in subways and cafes to do sweet, sweet, calf and hamstring stretching.
Another thing, some people get more specific with massaging and insist on foam rolling because it’s the big trend right now. Whatever, it’s all pretty much the same thing - as long as you get some targeted treatment.
Personally I use something called a massage ball, and it’s the best thing I’ve ever used. You don’t have to put your whole body in an awkward position (let’s face it, foam rolling is not something you can belt out in the office, unless you are really, really, really, ridiculously, really extroverted), and you can target spots more specifically. Whatever works though, and this has been working for me for a few years now.
Next week it’s progressively more again, stepping it up to 6 days, and possibly some exhaustive Christmas shopping. Until then.