I have taken 2 weeks off from running due to a slight, hopefully, ITB and Piriformis flare up. I was building to my first full marathon and got to my 17 mile long run with aches and pains but nothing too out of the ordinary for me. I took a day off to recover and then, not very wisely, ran with the fast group for a 5 mile tempo run. I felt a little knee pain after the work set but just kind of forgot about it. I went to run the next day and after 2 miles it hit. Lateral knee pain that stopped when I walked but I could not run or jog. I took the rest of the week off and ran the following weekend. Got through 5 miles and it hit again. Well after a couple more days off, I tried again and only got 2 miles in. Ok now I'm listening, I need to take some time off and get some treatment. I was 6 weeks out from the marathon and had to stop running.
Went to see the chiropractor that helped with my PF last year, again building up probably too quickly and always running close to 10K pace, and they found some really hot trigger points in my glutes and hamstrings. Plenty of piriformis tightness as well so the pain began. I don't complain too much about pain but holy crap, that hurt. Anyway I am now scrapping the race for sure and after 2 weeks off from running totally, I plan to start easing back after this weekend.
Here is where I would like some input. I plan on doing St. Anthony's as my main race this year, I know there are mixed feelings on the race but I have done it the last 2 years and had crap races so I'm ready to have a good race for my own ego's sake. My plan starts on January 16th so my question is this; I plan to try to just build a solid base until January with my run, which I have never really worked in to my training for prior seasons, using Barry's approach of 6 days a week.
I am a bigger runner at 6' and now down to 180 lbs. from a bodybuilding weight of 230, so I'm hoping that this alternative, along with a little more weight loss, to my prior training will help me to race a season without have to be injured for almost every race. I know every one has aches and pains on race day, but I had to walk in both my olympic races and turned my 44 min. open 10K time into an hour long death march both times and had to DNS for Florida 70.3.
-I plan to start back at 2:4:6 miles for my runs. This will put me at 22/wk which should be OK after only 2 weeks off from 30-35 mile weeks prior to the injury, right?
-I will use McMillans calculator for training paces so I will be sure to run an appropriate pace for training as I feel that most of my runs before were too fast a pace. Should these all be at the same pace and which pace from the calculator should I use?
-Since I plan to only do olympic distance races and some sprint next season, what should I increase my distances to, if at all? I DO NOT want to just run more and not faster, but I feel like 2 months of a solid base will allow me to add the speed work when my official training plan starts so I can have faster run splits next season without the time off for injuries.
Thanks for reading my long winded post and thanks in advance for any constructive advice from anyone. I also expect and welcome the flame comments that will come from the usual suspects. That's part of why I love SlowTwitch.
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