June 4, 2012

Bummer: Hamstring Pain!

Week of May 28 ~ June 3

Well, the stress on the legs of two races in two weeks caught up with me.
I ran a Half on the 13th, then a 5K on the 20th. In between them I did a fairly hard interval workout on Wed. night, otherwise easy or nothing.
The following week, I only did two workouts: 6k of fast intervals on Wednesday and a fairly hard 24k on Sunday. So five days of rest. Then I took off Monday and Tuesday.
7 days of rest out of 9. You would think that would be enough. But...
Went out Wednesday for a 5k time trial and felt ok while warming up. Then felt ok at a not too hard 4:00/k pace for 400m. Then the left hamstring (where all the previous problems were) was sore for 400m. Then more sore for the next 400m. A dull pain. Which suddenly turned into a sharp pain, whereupon I immediately stopped.
After which it hurt to walk. And today, Sunday, it still hurts a bit to walk.
(By "sharp" I don't mean a severe pull, just sharp enough to tell me to stop.)

So...this time I think I've really learned the lesson. Don't do two races in two weeks, if one of them is a half marathon. (At least, if you're an older runner, don't. Older being, over 50?). Or if you "have to", just rest/jog for two weeks afterwards.
I think it was the second interval workout that was the mistake. Which was compounded by the Sunday 24km run.
Anyway, I'm out for at least a week, probably two. I believe that hamstring injuries require "active" rehab, so I'll jog a bit when I can, but today I couldn't even jog 4 strides. Did walk for an hour, though.

Hope the rest of you are feeling ok.


  1. Well I am feeling ok.

    BUT can you use the word "only" before work outs of "6km of fast intervals' and "a fairly hard 24km" after racing a half marathon ?

    Anyway we live and learn... take it easy.

    Further I would say "older" = 70 plus....not guys like us!

    Good luck.

  2. I'm feeling ok too Bob.

    Hindsight is a wonderful thing when it comes to the possible cause of running injuries. Hope the couple of weeks of jogging when you can do the trick.

    Could the days of total rest not be that helpful? Perhaps light jogging for 30-45 minutes would be better in that it would keep the blood circulating through the muscles.

  3. Bummer indeed. i have to agree with jon, some of your weeks seems very intense and lacking in recovery..(especially for an "older" runner) .

    Maybe take the oppoortunity to work on core muscles in the gym (quads if you can...) .... Hope you make a prompt recovery...

  4. Too bad Bob! But I'm happy to learn from your mistakes! I agree with the "active rehab" and no stretching too I reckon.

  5. Hi bob, Another nice trick is go to pool and kick with a kick board. Gets the blood to the muscles and always feels good on recovery.

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