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...Tell me it's gonna be alright?

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Dave-O
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Post  Mike MacLellan Thu Oct 31, 2013 9:15 pm

I hate having to post in this forum.  But, well, here we go.

I don't think I'm injured.  Yet.  I just think I'm getting damn close to it.

In short, everything leg-related hurts when I run.  Hurts like sore, achy, tired.  

Areas of concern:
Left groin twinges maybe 1-2x per run.  No pain whatsoever walking or anything else.
Left knee (lateral femoral blah blah blah, just in front of my ITB) gets weak sometimes and I actually almost lost my footing because of it today.  No pain whatsoever walking or anything else.
Right glute is persistently aching with dull pain, running or not.

Yes, I've been adding a lot of mileage recently.  Yes, I've been running too fast.  So I'm taking measures to slow down, but I really don't want to cut my mileage that much.  At the same time, my marathon isn't until the end of March, so what am I doing risking injury right now?  

So, am I right in thinking this is just too-much-too-soon syndrome?  Any stretches for the areas I've talked about hurting?  I've been doing a ton of figure-4s for the knee and glute, and they seem to help a bit, but really, nothing has made the glute pain go away yet.  We're 3 days in, on that one.

I need words of wisdom.  I really don't want to blow a marathon because I'm too stubborn to reduce my training in fear I'll miss out on a sub-3 bid.  I'd rather toe the line healthy and run a good race than no race.  

Sincerely,

Frustrated.
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Post  mul21 Thu Oct 31, 2013 9:54 pm

It sounds to me like you're right.  Take 2 weeks and do nothing fast and only run 30-35 each week.  You won't lose any fitness and you'll give all those muscles and joints some much needed recovery time.  See Dave-O's sig for how to proceed!
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Post  Mark B Thu Oct 31, 2013 10:28 pm

Your instincts are serving you well.

Ease back on the intensity - this is barely even base-building time -- and try some stretches for the piriformis and glute medius. Also, start working on getting your glutes (all of them) stronger. Planks, too.

Another catch-all stretch that hardly anybody does is the good-old-fashioned squat. Keep you feet flat on the ground and squat as if you're about to use a latrine. Get that butt as low as you can. It stretches lower legs, knees, quads and glutes all in one shot.
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Post  wrichman Thu Oct 31, 2013 11:30 pm

trust your gut - if something doesn't feel right, go get it checked out with a good sports MD rather than run on it. That's how I prevented a pelvic stress reaction from becoming a fracture (went to doc. 4 days after something felt off and demanded MRI...and glad I did!)

also, if you're not doing hip strengthening, then get on it! Strong hips can prevent many lower body/leg running injuries.
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Post  wrichman Thu Oct 31, 2013 11:31 pm

p.s. It's going to be OK Smile
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Post  Jerry Fri Nov 01, 2013 7:27 am

Drink enough so that you don't run, then you will be ok.
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Post  ounce Fri Nov 01, 2013 10:07 am

Chiropractor to assess where your imbalances are.

I had calf pain for a month in Sept & October because my feet were bio-mechanically screwed up.  The calf pain was the messenger for the feet problems.  I'm on the road to recovery, have new shoes, an arch support and ran 15 miles this morning.

You will be just fine, BUT GET TO SOMEBODY TO ASSESS WHERE YOU'RE SCREWED UP.Aside, of course, from your noggin.
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Post  Michele "1L" Keane Fri Nov 01, 2013 4:48 pm

It will be ok. Back off and if things persist go get things checked out
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Post  Dave-O Tue Nov 05, 2013 2:18 pm

It's gonna be alright. 

Aches and pains are part of the process of getting fit and fast, but you have to manage them. I think you're doing the right then to pay attention and back off when need be. 

In the bigger picture, I have two suggestions, both of which have helped really minimize the aches and soreness I feel during training:

1. A short, quick dynamic warmup before all runs.  I do a lunge matrix (forward, 45 degree angle, side and backwards), just 5 reps each per leg.  Then I do 10 squats.  I finish with runner's touches (https://www.youtube.com/watch?v=6ByG9ZeZHwY).  It takes less than 2 minutes. But it activates the key muscle groups before running. 

2. Functional strength routines. I have two of them that I alternate and try to get 2-4 per week.  They take about 15-20 minutes so I do them after easy runs. The routines I have really help ensure you're supplementing running by working the right muscle groups.  If you're interested, I can post the routines here or in your blog. 

I know it sounds cliche, but I swear its helped me train much harder.
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Post  Michele "1L" Keane Tue Nov 05, 2013 2:23 pm

Dave-O has a definite point Mike.  I do similar dynamic warm ups and I am in the gym 4x per week - 2x for a core class and 2x I work with a trainer on specific areas.  This has really helped my core and hip girdle strength.  I know that I am lucky as I have a flexible schedule, but I think this work as been the key to my not being the least bit sore today and my race was Saturday.
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Post  Admin Tue Nov 05, 2013 2:30 pm

Honestly, the only thing you brought up that concerns me is the dull ache in the glute that's there even when not running. The other stuff you mention is very often transient. My general rule is if I have an issue that goes away during a run, or doesn't get worse after a run, I run though it. If it comes on during a run and doesn't go away, or causes a worse issue post-run, I back way off or shut it down for a while.

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Post  Mike MacLellan Wed Nov 06, 2013 10:53 am

Dave - I'm all ears for the functional strength.  Funny you mention the warm-up, since I've been doing some dynamic stretching for my first-thing-in-the-morning runs when my legs are just stiff as boards.  I'll try it for all my runs.  

Matt - Yep.  It's still slightly (like, barely registering) "there," but definitely not painful now.  I think taking a couple more days off and doing some intensive stretching has helped.
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Post  Michele "1L" Keane Wed Nov 06, 2013 1:56 pm

I think that dull ache is piriformis syndrome which I have had and it is a pain in the butt most of the time.  Stretching and strengthening will get rid of it.
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Post  Julie Wed Nov 06, 2013 2:28 pm

It'll be OK but yes you're wise to back off before you get a full blown injury.
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Post  amyjoann Thu Nov 07, 2013 7:34 pm

Take time off now :twisted:I'm sitting in a boot writing this having missed two marathons because I knew it was fine and just a little ache and pain . Your body is talking listen or you will be sad. I've learned my lesson and wish I could run .....................
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Post  nkrichards Sat Nov 09, 2013 9:55 am

After a couple pretty successful marathons in 2009 and 2010 I really struggled for a couple years.  Things just didn't feel right.  This year I talked to a trainer and committed myself to some core/strength work and also let her tweak my training schedule.  Much better year for me!

Point being...work on your core and strength and don't think you're the only one who goes through a slump...things will get better.
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