After three weeks off (Dec. 1-Dec. 22) and one week of easy running, I upped the mileage these last two weeks and things seem to be going smoothly with my hamstring. I was able to follow the plan that I had outlined for myself a few weeks ago. Most of the runs have been on the treadmill due to the icy, freezing weather we have had. But I did manage to get in three runs outside last week: 4, 4 and my 7 mile run, and a 2.5 mile snowshoe run with was gloriously difficult.
Pacing: My pace has been hovering around my typical “easy pace,” which is anywhere from 9-8:20/min per mile. For some reason it is much easier to maintain the faster end of that pace outside, running on the treadmill feels like so much more of an effort. Does anyone else feel this way? At the end of this past Friday’s four miler I pushed the pace down into the 7’s just to see how it felt. For about the last mile I was in the 7’s and saw high 6’s for about a 1/4 of a mile on a nice flat stretch. That was surprising. I like being surprised when I look down at my Garmin. Since my PT told me to avoid speed work for a while I was anxious to test it out and see how a faster pace felt on my hamstring. It felt good. Normal. No issues. At the faster pace I was very conscious of my form, trying to keep my transverse abs engaged and my feet driving “down” into the ground and extending out behind me vs. over striding/reaching with the leg and pulling my body forward with my hamstring. I think that consciousness translated to better form and perhaps took unnecessary pressure off the hamstring.
Hills: On Friday and Saturday there were a few hills on my run. This was another thing the PT mentioned avoiding to decrease the amount of strain on the hamstring. My run on Friday takes me up the hill from my house which is about 200-300ft in elevation climb=a decent sized hill. I was again conscious of my form and stride. I tried to increase my stride frequency, lean back a bit (leaning back on hills actually improves your form and the driving power in your legs vs. leaning forward), and raise my knees. I must have looked like a reindeer with my red flashing lights and my prancing stride. Seriously, I felt ridiculous. But my hamstring didn’t feel like it was working unnecessarily, which I think was happening before due to bad form and a weakened hips.
Fitness: I find it hard to gauge my fitness on treadmill runs. I think mentally I dislike running on the treadmill so much that it doesn’t allow me to really run well. And I have no plans of “working” on that. I don’t like it. I’d rather be on the road. So I really wasn’t sure what my fitness level was after taking three weeks off from running and then gradually easing back into running with two miles at a time. In some ways it feels like last year when I was returning to running after giving birth: I feel slow and out of breath. I’m am much further ahead of where I was last year, but paces that felt easy this summer and fall feel hard now.I’ve also noticed that roads I thought were flat, no longer look flat to me. I’ve felt the difficulty of even the smallest incline on my outside runs. I’m not gonna lie, that’s kind of frustrating. But my desire isn’t to “get back to where I was,” it’s to be better than I was. And I think this time off will prove to be an asset in the long run. On my run yesterday there were moments where it felt challenged, where I really wanted to slow the pace and just go easy. But in those moments I told myself, This is where you gain fitness. This is where it happens, in the tough moments when you want to quit or slow down. And so I try to lean into the challenge and that uncomfortable feeling, knowing that is what will get me where I want to be.
Cross-Training/PT: I’ve been faithfully cross-training three days a week, which now includes a Barre class on Friday’s (which I find just as challenging as any long run or intense track workout). And I manage to squeeze in my PT exercises in the evening after the kids go to bed. It will be a challenge to maintain this routine as I begin to add in more running, but I know from experience that if I don’t then I won’t be running at all.
Looking Ahead: I haven’t signed up for any races yet. I have a list. But I want to give training a few more weeks before I make any commitments. I want to see if that tightness in my hamstring comes back with increase intensity/mileage. For now it seems that cross training and PT are keeping it at bay. But I am itching for that goal, something to be training for.
How is your training going? Have any spring races you’re signed up for? How do you cope with boredom on the treadmill?
-Sarah
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Good Morning Sarah! Well, you have me hooked on Barre classes. I have even been taking my 12 year old daughter with me. It is an intense workout that for me, leaves my thighs and hips “screaming”! I am starting to build up training again for my first half marathon of the spring 2014. The More Fitness Half in NYC on April 13th (two loops around Central Park)This past week I got several good runs in from 5 to 10 miles for a total of 25 miles for the week. I don’t have a treadmill, so I race home from teaching during the week to squeeze in 4 or 5 miles before the sun sets. Have a great week!
Sounds like a fun race! And I love that you’re taking barre with your daughter so fun!
I have been forced to do alot of treadmill runs this winter thanks to the snow and ice and thaw and re freeze. Very frustrating! I hate it! I feel like I go SO much slower and my form is horrible because I have this fear of falling. Now I am having little aches and pains that I never have when I run outside. I am wishing and praying for an early spring!!!!!
An early spring would be fantastic!! The thaw and refreeze and rain turned to ice is driving me crazy! Keep up the training though! Way to go!
My main treadmill go-to’s are to play with the speed frequently. Usually it means starting the run reallllyyyyy slow and increasing pace every time the song changes. It gives me a good progression workout and keeps me from getting too bored. I also bring my kindle on the treadmill and watch Netflix. Breaking bad is a great way to pass the time on there.
I hope the hamstring continues to get better, you seem to be really smart about it all and that will pay off! I’m jealous you love Barre, I tried a class and wasn’t a huge fan (I think it wasn’t the right instructor for me). Its something I would love to get into more!
I think instructors in barre vary greatly. Some are pretty easy going and it’s more stretching/yoga/ballet. This instructor is super intense and is constantly challenging the whole class. I like your treadmill techniques. Good advice!
Glad I am not the only one. I just googled something like this the other day. I think the treadmill feels harder, too, but it is usually because I haven’t run on one in a while. The more I use a treadmill the easier and more familiar the paces feel. I agree that running outdoors is always better, but sometimes the treadmill is the best option when the roads are unsafe and you want to maintain consistency with running. Nice new blog format!
We’ve had so much freezing rain lately that I”ve had to choose the treadmill more than I’d like. Kind of a bummer to start the day on the treadmill when it’s 40’s later on, but I have to get my runs done before 7am. So I begrudgingly choose the treadmill.
Kristen L says
I am kind of in the same boat as you. Dealing with coming back post injury and a few weeks off. Just had my first run back yesterday, so I’m taking things slow to see how it all feels before making any race commitments. However, I’m running Ragnar FL keys in a few weeks, but that’s mostly just for fun.
Taking it slow is hard, but it’s the way to go when you’re coming back from injury. Have fun at Ragnar! Sounds so awesome!
Congrats on 2 good weeks and being pain free. I feel the same way about the treadmill. It can feel unbearable to run in the mid-7s on the mill for several miles while it isn’t as hard outside as an example. i think it is the mental boredom from the mill that causes that. I’m signed up for a half marathon this weekend and a marathon in Albany, GA on March 1. Those are the only 2 races I’m signed up for so far. Plan to add some more in the coming weeks. xo
I totally agree. Anything less than 6mph feels like really hard work. When outside those paces feel “easy”. Probably perception. Good luck in you up coming races!