Yesterday was the first speed session of my training plan: 12x400 with 400 recoveries. I finished my run feeling really strong. Then on the way to work I felt a nagging pain in my right butt cheek. Ugh! I was so proud of hitting some speedy (for me) paces, but now I'm wondering if I should have? If it gave me a nagging pain in the ass, maybe I pushed too hard.
According Hansons, my speed work should be between 6:53-7:10 pace. Before I even started my 400s, I thought that pace was sort of slow. To me, 400s should be a sprint! I should want to throw up but I shouldn't throw up. Maybe I am wrong, but I wanted to explain why I ran faster than Hanson said I should.
Yet Hansons greatly emphasizes that you should stick to the prescribed paces. Let's say the PIMA goes away and stays away and I am able to do subsequent speed work faster than their paces say. Should I do it? This is a question I really need answered, so any expert advice would be appreciated! (I already consulted a couple experts but wouldn't mind a couple more!)
Here's more about my workout!
Yet Hansons greatly emphasizes that you should stick to the prescribed paces. Let's say the PIMA goes away and stays away and I am able to do subsequent speed work faster than their paces say. Should I do it? This is a question I really need answered, so any expert advice would be appreciated! (I already consulted a couple experts but wouldn't mind a couple more!)
Here's more about my workout!
I mapped out a quarter mile stretch of road in a nearby neighborhood and planned to just run out and back 24 times. (*Fun Fact: I had to run by a Trump yard sign 24 times. AAAAUGH!!!)
I was a little intimidated to do 12 intervals right off the bat after not having done speed work in weeks. I kept telling myself, "I get to do this. This workout is not a bad thing. This is something I get to do."
My first interval was a little conservative and clocked in at 1:38. The rest of the intervals were pretty darn consistent until I tried to go balls out on the last one, but I was tired by that point, and balls out was just a tiny bit faster.
I was a little intimidated to do 12 intervals right off the bat after not having done speed work in weeks. I kept telling myself, "I get to do this. This workout is not a bad thing. This is something I get to do."
My first interval was a little conservative and clocked in at 1:38. The rest of the intervals were pretty darn consistent until I tried to go balls out on the last one, but I was tired by that point, and balls out was just a tiny bit faster.
Intervals: 1:38, 1:36, 1:34, 1:35, 1:34, 1:35, 1:35, 1:34, 1:34, 1:34, 1:36, 1:33.
These are right around the paces I was doing on the treadmill when I was training for my 10 miler in Feb/March. I had no clue if I could hit them on the road, but was delighted that I could! Nothing hurt or ached the entire run. It was only when I was driving to work that I felt it in my right butt cheek.
I'm not going to lie, it PISSED ME OFF, and I got really depressed for awhile. "See, you can't do this advanced plan, you can even do the first speed workout without getting a niggle," I told myself. I'm real nice to myself, aren't I?
I'm not going to lie, it PISSED ME OFF, and I got really depressed for awhile. "See, you can't do this advanced plan, you can even do the first speed workout without getting a niggle," I told myself. I'm real nice to myself, aren't I?
Well after stretching in the morning and foam rolling for a few minutes, the PIMA was almost completely gone by the end of the day. I'm looking forward to a rest day tomorrow! It's going to feel really weird to sleep in. Who am I kidding? I'll be wide awake at 5:30am with nothing to do.
After talking to a friend about why to stick to their paces and reading the book. I decided to join their facebook group too where Luke comments on a lot of things I would personally stick to their paces. They break everything down to what they are wanting to work on specifically with each workout. Luke said that if you feel you are needing to do things at faster paces maybe you should reevaluate your goal time and adjust. If that isn't what you want to do stick to the prescribe paces. This is just what I have heard and read....I have never done Hansons so just figured I would pass on what I have seen.
ReplyDeleteWell I am the farthest thing from a running expert, but I saw Luke say the same thing about adjusting your goal if you think you want to run at faster paces during speedwork.
DeleteI think the speedwork paces, just like all of the Hanson paces (minus tempo), are a little bit on the slower side to accommodate for the accumulative fatigue that will eventually build up.
I'll look through the book today and email you a screenshot from the speedwork chapter of any relevant info! :)
I'm glad that PIYA went away after foam rolling!
Thank you for that two cents, Staci! It definitely aligns with what I have heard too. And I know for sure I don't want to adjust my time goal. Right now a 3:25 seems daunting. I can't imagine running the 3:20 pace for 26.2 miles!!!!
DeleteAnd Kristina, thank you for checking speed part of the book out for me!! I appreciate that as I won't be able to get to the library until this weekend. You know what I am so dumb, I should just freaking buy the book!!! :)
Maybe pushing your pace so hard made you strain that high hamstring connection? I'd stick to the Hanson's recommendation until you're sure it's not going to turn into a nagging injury. But that's me...and you know how well I listen to advice...
ReplyDeleteYes the PIMA was def from the speed work. I haven't done it in awhile. :( Haha I still trust your advice because I know as runners we all GIVE good advice even if we don't always follow it. Thank you, Wendy. :)
DeleteOf course I will say what every runner might say. Listen to your body. If you have a feeling it's not going to work, adjust it. If you think it might just take some time, than continue an see what happens.
ReplyDeleteThanks girl. :) I think I am def going to run slower my next round of speed just to make sure the PIMA doesn't come back.
DeleteSucks about the PITA! (that's life for me every day. waaa!) Anyhow, that was the *exact* question I had for my coach. I have to run that workout on Sunday. I'm still waiting for his response but I'll let you know what he says. In my old plan I started out with a slightly faster than 5K pace and tried to get faster each set. 12 repeats did seem like a lot to me!! Since I'm still shaking off injuries (or is it "trying to get back to a painfree base") I am definitely sticking to the paces. Even if they sound slow. I've been warned about that from a few people who have tried the plan, but got injured. "Don't do more" they recommended.
ReplyDeleteI know we are PITA sistas! Mine is weird! It will pop up out of nowhere and then just disappear. I mean, when it pops up I definitely take it easy the next day and am hyper aware, but I just don't know how to prevent it other than what I do already- daily stretching, hip/glute exercises and then of course foam rolling as needed.
DeleteThanks for telling me about people who ran faster than they "should" have and got injured. I don't want that to be me. I just had it in my mind that speed work SHOULD be hard. And running 400s around a 7 min pace just does not sound hard to me. What I did yesterday was hard, but it was doable. I did all 12 very consistent and if I *had* to have done 2 more, I could have. Now, of course the pain in my butt cropped up later so maybe that is a sign that it's too fast. I just hate it when I FEEL GREAT while running and then after something niggles and I feel weak and "not good enough". Ugh. Sorry to throw that up on you. Oh and I got side tracked. I don't understand how I'm going to become a faster runner unless I run the speed stuff FAST. But I suppose I don't have to understand it. I just have to do what they say. :) I need to check the book again.
I remember typing something in yesterday... maybe I didn't hit Publish? Anyhow, short version is that my coach said to keep them in the paces he gave me. Should finish strong. If I (being injured) need to do them slower, do them all slower. But in general, Hansons wants you to do them just like they wrote them. Anyways, that's what he said :)
DeleteI am sorry if my blog ate your comment. It is sooooo frustrating when that happens! Hey thanks for checking with your coach and after reading what everyone said, I am convinced I need to reign in the speed paces and do what they say. Thanks, Lisa!!
DeleteI'm just getting caught up now...and...wellllll you know what I think...you should :) 3:20 baby! DO IT!
ReplyDeleteI do know what you think! Thank you for all of your help. :) I really appreciate it.
DeleteMaybe this is bad, but I don't worry about little niggles as long as they are gone by the end of the next day. I never like it when I have pains or soreness that is asymmetrical, but sometimes it happens. As for your paces... I think you should stick to them. This may have been a good small lesson to learn that sticking to your paces is really important. But maybe Allison is right... Maybe you should shoot a little higher if their paces feel easy. :-)
ReplyDeleteLOL this is where I am stuck- between your comment and Allison's!!! Thanks for your thoughts Kerry, I value them!
DeleteI am no expert and have no legitimate advice, but I think you know your body and how fast you can go.
ReplyDeleteBut, I can say that you are very capable of doing the advanced plan, you have the experience and shouldn't doubt your own talent.
Thanks Ana :) I guess I don't doubt my drive and determination but sometimes I doubt my body holding up. I'm a-scared.
DeleteI saw that you had posted that question on the Hansons FB page. And honestly, I'm scared to give my opinion because I don't want you to get hurt! I'd feel responsible. But here's what *I* would do: I'd run hard. I'd go harder and faster while I could, because once you get to the later weeks, your body is going to be tired and it won't be able to hit those paces anymore but it will be easier for you to hit the goal paces with some wiggle room since you've been training your body for it.
ReplyDeleteAnother thing to note: My body aches and creaks and pinches every single time I push it on the speed/strength/tempo runs. It hurts afterward (I can barely walk or get up from the couch and out of bed) and the next day. But then by the next evening I'm totally fine after I run a recovery run, stretch it out, and stuff. The soreness helps me take better care of my recovery nutrition-wise too (I'm on a protein kick right now). K I feel like this comment is too long lol
No it's not too long I am very appreciative of your long comment. :) It actually makes me feel better to hear that others have aches and pains. Not that I want people to have aches and pains, but that for some it's just part of pushing and recovering. I know you understand what I am trying to say.
DeleteBut yes I am so afraid of getting injured. That is my problem. As someone who has been injured, I am just ALWAYS AFRAID OF IT. I am afraid of that line. I wish I wasn't but I am. Sometimes it causes me to overreact. Thank you for all your thoughts Suzy! I love to have everyone's different opinions/perspectives because it helps me look at things from different angles...
I know the pain you are talking about! I deal w/ PITA all the time on my right side! Just got an injection last week and looking into regenerative therapy next (but I have injured mine so many times over my life and I have a very bad sway back which always puts strain on it). But anyway, onto the advice. You know I am the LAST person to give advice because let's be honest, I run like 12-15 miles in a week! I want to say listen to your body and go at a pace that feels good, but I just don't know. How's that for not contributing anything significant to your dilemma!
ReplyDeleteI am sorry you have that chronic PITA!!!! :( What is a sway back?
DeleteHey, "listen to your body" is always good advice. But now the q is, is my body telling me, "You can hit faster paces so you need to re-evaluate your goals" or is it saying, "Slow down or I will give you a pain in your other ass cheek too next time!!!" ???????
I know...that same question crossed my mind. But this answer is all up to you to decide. Each runner has to figure out how much pain/discomfort is acceptable. I personally hate pain/discomfort so I try to never (intentionally) push myself. But I am also not out there running a race and trying to PR. Here's the good news: you can decide one option and if it doesn't work, you can always change your mind! Right?!?
ReplyDeleteThat is true!!! And this discomfort is NOTHING horrible, I could run through it absolutely. It's just I don't like feeling ANYTHING because it makes me scared it will get worse. I'm a scaredy cat.
DeleteI am a scaredy cat, too! Big time. I always ask myself "paranoid much?!" Because in my head I freak out at every little ache, pain and niggle. I drive myself CRAZY!
DeleteWe are two peas in a pod!
Deleteright?!?
DeleteI think the rest day will fix everything. Getting quality sleep. Eating lots of food. Relaxing, and getting mentally prepared for your next speed training workout. You will be fine. You're a champ!
ReplyDeleteI love you, Paul Go Rant!!!
DeleteI don't know what Hanson's says but everyone SAYS it says to stick religiously to the paces and the mileage in the plan. But what do I know?! I think it's great that you nailed it!
ReplyDeleteYou know the correct answer!!! I am going to stick to the pace. What would I do without all you guys?
DeleteBecause it's such a specific plan with high mileage I would say to try to stick to their paces. Not only should it help to avoid injury but also keep your body prepared for the next workout. Hopefully the niggle was just a fluke and will be gone for good!
ReplyDeleteYou are absolutely right, Lisa. Thank you!
DeleteI struggle with following specific plans such as Hanson's but I would stick to the paces for now even if they seem easy! You are in some high mileage weeks, so it will help keep you injury free running at pace...good luck!
ReplyDeleteYou are right Lauren. Thank you for the sound advice! What would I do with you guys reeling me in???
DeleteThanks Karen! I hope so too! And normally my speed work is similar to your bus loop it's just Hansons tells me exactly what to do and how fast/slow to do it!
ReplyDelete