Ouch!

[IMGONNABE40!]

I am training for the Tink and Princess. I ran Wine and Dine half last month (2:25:38) and my goal is to remain in shape to do a half any given weekend and train for a full each year.

I am new to speed work. I bought some minimalist shoes so I feel fast. yesterday was my second tempo run-2 miles, avg. 9:15 per....

Anyway, today I have a pain in my left.... how do I describe this....up the left side of my "ankle bump". Also, ankle joints in both feet very stiff.

Background....no stranger to running, usually on my treadmill. 3 weekday runs of 5k or 5 miles, with a weekend long run of at least a 10k or 10-12 miles. I do a run/walk with an avg. of 11:15-11:30.

Yesterday's tempo run was on my treadmill at 2% incline. I rested today, but would rather not rest tomorrow.

Thoughts? Advice?

 

[cewait]

First speed work run in first use of minimalist shoes?

Even if not the first and only new to either or both it sounds a lot like tendonitis, but may be worse. I would take the next run off and ice the areas. If they do not improve in a few days, then head to a doc for a look.

When able to run again, only run easy runs in the new shoes until your legs are accustomed to the new geometry (ie forefoot strike) of the gait produced from the minimalist shoes.

 

[John VN]

Too fast, too soon with too little under feet. Hope it is no worse than what coach said.

 

[Reep]

1) recover from injury
2) start speed work again gently
3) do it in your normal shoes

Almost always bad to combine any two of the following: more miles, faster speed, new shoes, different training (hills etc.)

Personally I would avoid true "minimalist" shoes. There are a lot of good lightweight trainers (9-10 oz) that would be great for speed work and also provide support. I do like a relatively low heal (6-9 mm), but zero drops with hard soles lead more people to injuries than to PRs.

 

[John VN]

1) recover from injury
2) start speed work again gently
3) do it in your normal shoes

Almost always bad to combine any two of the following: more miles, faster speed, new shoes, different training (hills etc.)

Personally I would avoid true "minimalist" shoes. There are a lot of good lightweight trainers (9-10 oz) that would be great for speed work and also provide support. I do like a relatively low heal (6-9 mm), but zero drops with hard soles lead more people to injuries than to PRs.

for your reply.

I feel that far too many people attempt to increase their speed without proper professional insight as to how to do so with a low risk for injury. Just because someone has X amount of time running does not equate to good form in the running they have been doing and when transitioning to a different shoe the result could be catastrophic for bones and muscles.

Way too much money is being given to Drs. and PTs.

 

[IMGONNABE40!]

Thanks everybody for your replies. Duh! What was I thinking? New training pattern with new shoes!

My first tempo run I did the 2 miles then changed into my regular running shoes to complete my workout. I didn't have any problems after that run which was Wednesday of last week. I did not wear the new shoes again until yesterday. I didn't change shoes after the 2 miles. And, now that I think about it, I started feeling the pain while I was doing the tempo run.

John, you said too fast too soon. Any ideas how I should be doing tempo runs at this point? My typical workout is a run/walk with 3 mins running followed by 2 mins walking. While training for the Wine and Dine I did several Galloway "magic miles" and my pace for those was in the 8:15-8:30 range.

When I decided to do tempo runs I thought I would start with just 2 miles at that pace, then go back to my run/walk at my regular training pace. Any suggestions on how to start my tempo runs? Or, maybe forget the idea of speed work altogether?

 

[SAHDad]

As others have said, speed work + new shoes + minimalist shoes = problems.

If you have not done speedwork before, I would really not start with a 2 mile tempo run. Since you are on a 3/2 interval, I would think about doing 3 minutes at your tempo pace, then 2 easy minutes of walk/slow jog, and probably only do that for a total of 20 minutes, maximum. Speedwork is a great way to get faster, provided that you do not get hurt, and speedwork is one of the easiest ways to get hurt.

I don't think that minimalist shoes are a problem per se (disclaimer - I run in Vibrams myself), but a lot of people get them, and try to run their normal runs in them right from the get go. This invariably leads to injury. If you want to run in minimalist shoes, you pretty much need to go back to the very beginnings of a C2K program, and slow run for 30 seconds, walk for 2 or 3 minutes. And then don't wear them to run in again for at least a day, preferably two. And start on grass, if you can, not treadmill or concrete.

Anyway, hope it is feeling better. RICE, and if it is not getting better in a day or two, see a doc.

 

[IMGONNABE40!]

Thank you for that advice on easing the tempo run into my workouts. Makes sense. Not sure if my shoes are truly minimalist as much as they are very lightweight.

I have been very blessed to not have I injuries in the 4.5 years I have been at this. Sooo, I have not paid much attention to the injury threads. Please tell me what RICE stands for.

I am content not to get faster if it means remaining injury free.

 

[John VN]

Rest-Ice-Compression-Elevation

Not an authority on run/walk since I am basically a walker getting into jogging so I will leave it up to others for suggestions about your training. BTW, my walking Magic Mile is 8:16.

 

[IMGONNABE40!]

My ankle is about back to normal. I have been resting since my run on Tuesday when I hurt my ankle.

I appreciate everyone's comments here. If I decide to go back to speed work I will take it much more slowly.