Setting off for that fateful trail run...
Injury! Or, potential onset of injury. About a year and a half ago, I had an episode of acute Achilles tendonitis in my left foot. That attack sidelined me from running for 6 months, which is what led me to my beautiful Orbea and the fun century rides I’ve completed over the past year. I’ve been running again since May, but it has taken months to build back up to my current strength.
Last weekend at Lake Del Valle, I twisted my foot to the point of pain several times on our fairly hazardous trail run. I think somewhere in that hour of hopping, sliding, leaning, scrambling, and, oh yes, running, I re-activated my Achilles tendon, waking the sleeping beast.
On Monday, the twinges began. It’s not acute, for now. I ran on Wednesday, and got through 4 miles, but had significant pain that evening. So, before it becomes acute, no more running. But what does this mean for my training?
First – Motivational Deficit
I skipped the Thursday workout (even though work forced me to miss Tuesday as well), and I got a massage instead. A massage is good for me, but still, I felt like a slacker, and also completely unable to get my head around doing a workout that day. I felt scared and defeated. I’ve bounced back since then, but it’s hard to shake the fear entirely.
Second – Jealousy
Today, after our Aquatic Park swim, the team went off for a 1:40 run along Crissy Field and over the GG Bridge. I love 11-mile runs! It’s such a great distance, and it was a fabulous sunny, warm day in San Francisco. I stayed at Aquatic Park and foam rolled. SAD!
Third – Up the Intensity
I push everything else. I lost a tremendous amount of fitness last year when I couldn’t run. If I’m going to pause my running for a few weeks, I don’t want to come back at square one. On yesterday’s 68-mile ride, I pushed pushed pushed, and completely exhausted myself. Even with an ice bath after, I had achy legs for the rest of the evening. I’ll need to manage my compensation exercise to make sure I don’t overdo.
Fourth – Consider Alternatives
The stair-climber at the gym keeps the Achilles in a neutral position and may be a good way to maintain running muscles. Coach has also recommended pool running, which is good cardio and muscle training, but I’ve had 3 separate people tell me that it is agonizingly BORING. If it helps me get to Iron, I’ll do it.
I want to finish strong. I want to feel like I trained as hard as I could to make this a great race. So there is temptation to rush this, to run through the pain. To hold myself back, I keep 2 thoughts in my head.
First, I remember that even if I barely make the cut-off time for the bike leg, 10 hours from the starting gun, that leaves me 7 hours to slog through the run. It’s not pretty, it’s not what I want, but I keep it in my head to slow myself down. I don’t need to over-train now. I can rest for a while, and even if I’m less trained for the marathon than I ideally should be or want to be, I can do it in 7 hours.
If that doesn’t slow me down, I think my 2nd thought: the visual image of an Achilles tendon snapping and rolling up like a window shade inside the skin of my calf. Ugh. I feel a little nauseous thinking that thought. It’s nightmarish and I don’t want it to happen to me.
So, for now, I don’t run. And I roll out my calves with the foam roller each day. And I soak my entire left foot and ankle in a bucket of ice water every night. And I keep my eye on the prize.
Last weekend at Lake Del Valle, I twisted my foot to the point of pain several times on our fairly hazardous trail run. I think somewhere in that hour of hopping, sliding, leaning, scrambling, and, oh yes, running, I re-activated my Achilles tendon, waking the sleeping beast.
On Monday, the twinges began. It’s not acute, for now. I ran on Wednesday, and got through 4 miles, but had significant pain that evening. So, before it becomes acute, no more running. But what does this mean for my training?
First – Motivational Deficit
I skipped the Thursday workout (even though work forced me to miss Tuesday as well), and I got a massage instead. A massage is good for me, but still, I felt like a slacker, and also completely unable to get my head around doing a workout that day. I felt scared and defeated. I’ve bounced back since then, but it’s hard to shake the fear entirely.
Second – Jealousy
Today, after our Aquatic Park swim, the team went off for a 1:40 run along Crissy Field and over the GG Bridge. I love 11-mile runs! It’s such a great distance, and it was a fabulous sunny, warm day in San Francisco. I stayed at Aquatic Park and foam rolled. SAD!
Third – Up the Intensity
I push everything else. I lost a tremendous amount of fitness last year when I couldn’t run. If I’m going to pause my running for a few weeks, I don’t want to come back at square one. On yesterday’s 68-mile ride, I pushed pushed pushed, and completely exhausted myself. Even with an ice bath after, I had achy legs for the rest of the evening. I’ll need to manage my compensation exercise to make sure I don’t overdo.
Fourth – Consider Alternatives
The stair-climber at the gym keeps the Achilles in a neutral position and may be a good way to maintain running muscles. Coach has also recommended pool running, which is good cardio and muscle training, but I’ve had 3 separate people tell me that it is agonizingly BORING. If it helps me get to Iron, I’ll do it.
I want to finish strong. I want to feel like I trained as hard as I could to make this a great race. So there is temptation to rush this, to run through the pain. To hold myself back, I keep 2 thoughts in my head.
First, I remember that even if I barely make the cut-off time for the bike leg, 10 hours from the starting gun, that leaves me 7 hours to slog through the run. It’s not pretty, it’s not what I want, but I keep it in my head to slow myself down. I don’t need to over-train now. I can rest for a while, and even if I’m less trained for the marathon than I ideally should be or want to be, I can do it in 7 hours.
If that doesn’t slow me down, I think my 2nd thought: the visual image of an Achilles tendon snapping and rolling up like a window shade inside the skin of my calf. Ugh. I feel a little nauseous thinking that thought. It’s nightmarish and I don’t want it to happen to me.
So, for now, I don’t run. And I roll out my calves with the foam roller each day. And I soak my entire left foot and ankle in a bucket of ice water every night. And I keep my eye on the prize.
Week 17 Mileage
Tuesday, March 5 Work schmurk. Wednesday, March 6 Swim - 40 minutes, 2000 yards Run - 40 minutes, 4 miles Core - 25 minutes Thursday, March 7 Massage Friday, March 8 Spin - 50 minutes Saturday, March 9 Bike - 4 hours 50 minutes, 68.5 miles Core - 15 minutes Sunday, March 10 Swim - 60 minutes (open water) Core - 30 minutes | Totals: Swim - 1 hour 40 minutes, ~4500 yards Bike - 5 hours 40 minutes, 68.5 miles Run - 40 minutes, 4 miles Core - 1 hour 10 minutes Total - 9 hours |