January 27, 2010

Playing catch-up again.

Did my run on Tuesday. Shins had been sore-ish all day but I ran anyway, ready to bail early if necessary. As usual, did my warm up for 10 min and of course legs felt bad for first 10-15 minutes. Once I settled into my 9 min run 1 min walk, I started to feel good. The ache went away (more or less) and my middle mile was run in 9:36. I didn't have my HRM on but I think my HR was up around 155-160 bpm. I ran laps around the block where it is flat. Did a total of 5.8 km in 41 minutes.

Wore my KT Tape on my right shin for the first time. Don't know if it worked or not. Might not have been the best test because my shins were already sore. When I got home, my shins were pretty sore so I iced them well and then felt better.

Today, they hurt if I press on them but not when I walk or climb stairs. I'm kind of surprised actually.

Today, and Monday, were both difficult days. I didn't ride on Monday, nor did I swim today. No particular reason other than I was busy at work and it meant a struggle to get there. My motivation is still a little lacking on school days I guess.

So anyway, last night I was fed up with my shins and I tweeted that I was fed up and I planned to go hard core and just run through it this time since it's the only thing I haven't tried yet. Two friends who are both coaches attempted to dissuade me from that decision and I suspect they are right but it galls me to take a break from running and get over these god damn shin splints for - what? the 6th time? 7th time? I don't know, I've lost count.

I appreciate all the advice people have sent me but honestly, I just get more confused with all the conflicting ideas. Wear your orthotics, don't wear them. Stretch, don't stretch. Massage, don't massage. Rest, run through it. Try this exercise, that exercise, this treatment, that tape, this compression. My Aunt did this, my Uncle did that. Gaaaaaahhhhhhhhh!

All of them are good ideas be to be honest, I've tried them all, I really have.

So as a serious self-assessment:

I was ok all fall as I slowwwwwwwwwly transitioned to forefoot running. The pain didn't start to return until New Year's Eve when I ran 9km to reach my goal distance for 2009.

And looking back, although I was cautious, I may still have built up my mileage too quickly in December. I was feeling great and felt it was safe to keep on building.

There were 5 weeks of running in December. Here's what I did. What do you think? Was it reasonable?

(Week # - km each run, total, run/walk min)

Week 1 - 5, 5, 4 = 14 km total, 4/1
Week 2 - 6, 4.5, 5 = 15.5 km total, 5/1 then 6/1
Week 3 - 7.5, 4, 4.5 = 16 km total, 7-8/1
Week 4 - 9, 5, 5 = 19 km total, 9/1
Week 5 - 5.2, 8.8 = 14 km total, 9/1

January (shin pain started up again)

Week 1 - ellip 2 days, then ran 7.6 km with ITB pain, shins ok
Week 2 - 5km run, 9/1 easy, then Sun of next week 10km 9/1 felt good.
Week 3 - 4km, 6km, 5/1 and 9/1. Shins sore-ish
Week 4 - 5.8 km, 9/1 shins sore-ish (that's this week)

I plan to have hubby video tape me running and get my friend-run-coach to take a look and offer advice if my form is bad.

More tomorrow.... Got to go to bed now...