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Here’s a quick update regarding my exercise regimen. When last I left you, I was worried that I might be overworking myself. I bailed on Thursday’s planned run in order to rest my legs. Yesterday I did my normal upper body workout (which, as usually, was hampered by my weak left shoulder — so frustrating!). Today, I did my marathon training run.
I was worried that my legs would still be sore this morning, but mostly they were a little tight. I bumped up a pace group (or two) from the “no set time” group to the 4:30 group. The pace felt much better. It felt right. It wasn’t hard, but it wasn’t easy. My heart rate stayed at about 84% instead of 80% of max.
We ran uphill for the first four miles, and I did experience some pain. I had a shin splint in my right leg. At our first aid station, I talked with the group leader, and he suggested I take smaller strides and try to land flat-footed instead of on my heel. I did this and it seemed to help. Another runner suggested new shoes. Since everyone has suggested new shoes, and since I’ll need a pair at some point anyhow, I plan to get some in the next few weeks.
We ran the full ten miles — no walk breaks at all. (In the first few weeks, we’d walk from time-to-time.) The last mile was actually rather difficult for me. I was ragged. But I think I’m in good shape. There are ten mile options for the next four weeks, so if I need to keep the same distance I can. I hope, however, to do 12 miles next week (and the week after), and then 13 and 14.
This week? No lower body weights! I’ll try to do a bike ride or two instead.
Update: Forgot to post my time! Did the ten miles in two hours, five minutes, 56 seconds.
Mac
14 responses so far ↓
1 Amber // May 3, 2008 at 11:33 am
10 miles!! Congratulations!
I’d like to add my voice to the “get new shoes” chorus. I was having leg problems a few weeks ago and got new shoes. My pain went away almost immediately. The same happened to my husband.
Good luck with the further training!
2 Pam // May 3, 2008 at 1:27 pm
Walk. Backwards. On. Heels! Haven’t we gone over this?!? Do this for two minutes a day for the next two weeks and you will have cured your shin splints in less than half an hour.
3 J.D. // May 3, 2008 at 2:46 pm
My question: Will this cure *all* shin splints? Because mine never last very long. For example, today they were just there for the first part of the run. Once before, they lasted for several hours after the run, etc.
Will doing your exercise strengthen the calf to prevent future incidences?
4 Susan // May 3, 2008 at 3:55 pm
Good deal. Glad to hear the soreness has pretty much gone away (except for the nasty shin splints).
I’ve had shin splints in the past, and they are indeed frustrating. One of the pieces of advice given to me was to thoroughly stretch my calf muscles, and yes, wear the right shoes specific to my foot arch.
Great job on your running time!
5 Andrew is getting fit // May 3, 2008 at 4:07 pm
That’s an interesting tip from Pam. Must give it a go.
And 10 miles! Well done.
6 grimsaburger // May 3, 2008 at 9:03 pm
I’ve found that every time I have shin pain, remembering to land on my midfoot, not heel, negates it in seconds. It’s gotten to be a habit, training my gait this way, so I don’t get shin splints anymore.
7 Amy // May 4, 2008 at 6:28 am
I ran cross country in college. The coach had us lean slightly with our backs against a wall and pick up our toes (not with our hands, just by flexing the shin muscles). If that’s to easy you can sit and do the same thing with a small wrist weight draped over your foot. The calf muscle is strengthened naturally by running, but the shin muscle is smaller and easily overwhelmed, so those exercises balance it out. At least, that’s how coach explained it, and I never had a shin splint, through college and tens years of running, including one marathon. Now that I’ve started running again, I have to be sure to do them or I do get shin splints.
Now, regarding new shoes - go to a reputable running shoe store (ask your new running club friends), or try RoadRunnerSports.com’s shoe choosing utility. It’s not like an experienced person, but between that and the reviews of the shoes you can read online, it’ll get you a lot closer to getting the right shoe for your feet.
Good luck!!
8 Garrison // May 4, 2008 at 10:01 am
Congrats on breaking the double digit mileage mark. A great step on you quest to the marathon. Sounds like you are figuring out your shin splint issue and is also seems like your running leader knows what they are talking about. Maybe ask the leader on some great running specific shoe stores in your area.
Good luck with the training and keep it up.
9 Pam // May 4, 2008 at 12:46 pm
JD - “shin splints” is basically a fancy term for “my shins hurt when I run.” This can be different in different people: some hurt when they start to run then it gets better, some hurt more the more they run, and some shin splints don’t hurt until after the run is over. So, no, not all shin splints are equal; however, in general terms the pain mostly relates to weakness and soreness in the shin muscles and tendons, which lift the foot. Lifting your foot is only a minor component in running (though it keeps you from stubbing your toes and falling on your face), but this muscle group is so much smaller and weaker than your other leg muscle groups, so they are most easily affected as you increase your running. Exercises to strengthen this group will prevent this in the future.
I have read many places to do weight lifts with your feet as Amy described. I have done this before, but find that it is a pain to get a weight that will stay on your foot (paint can or sand bucket work well), find a good table to sit on, take the time to alternate feet, etc. Plus the bucket handle always digs into my foot even with shoes on. Anyway, raising your feet and walking backwards (slowly) will do the same thing and you can do it anywhere.
So now that you are reading this, get up from your desk and do it! You don’t even have to leave your house - two laps around the lower floor should be good!
10 Sara@ // May 4, 2008 at 6:26 pm
We have something in common - I have been following the BFL strength plan for 4+ months and I just registered for my first marathon (in Oct.) I have decided to modify my BFL: instead of alternating upper and lower, 3 days a week, I am going to do full body twice a week and will add a 40 minute treadmill running session in place of one strength training day. I will run 3 days a week in addition to the added gym running session. My marathon running sister says it’s more important to “get your miles in” when training for a marathon. I may have to modify this “plan” in the future, but I really like BFL and hate to give it up. Keep up the good work - I enjoy your blogs.
11 greenman2001 // May 6, 2008 at 7:10 am
Can I summarize? Your legs were hurting and you were afraid you might injure yourself if you kept training. So you took two days off, then increased both the length and pace of your run. Do I have that right?
Pam, thanks for your discussion of what shin splints actually are. I find it very helpful to know the mechanics of things like this.
JD, I’m completely impressed that you’re now running distances that you were biking in February. Excellent work!
12 fivecentnickel.com // May 6, 2008 at 7:39 am
Re: Your weak shoulder…
Is it getting stronger as you work out? I mean, sure, it’s still lagging behind, but is it at least improving? Is the gap narrowing?
13 J.D. // May 6, 2008 at 7:55 am
Yes, the shoulder is getting stronger. However, I don’t feel like the gap is narrowing. Also, it’s not getting much stronger. I know, I know — it’s Get Fit Slowly. I just wish it wasn’t this slow…
@Greenman
Yes, my legs were hurting and I was afraid I might injure myself if I kept training. I took two days off and increased the length of my run. And the pace was faster than my previous marathon training runs, but it’s about the same as what I’ve been doing on my own.
I really, really think that my problems are tied to trying lift weights while also running. I’m going to give it another week and see how I feel. So far, no problems…
14 Gabe Anderson // May 6, 2008 at 7:58 am
What marathon are you training for? Congrats on the double-digit run! New shoes make a HUGE difference. I just got my second pair this year (training for San Diego marathon June 1) — switched from Asics to Saucony.
If you have a Fleet Feet in your area, I’d highly recommend them. I wrote about my first Fleet Feet experience here.
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