Sore 6 days before NYC! Sure could use some advice with this soreness :)

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Guest

Oct 29, 2007 9:44 AM

Sore 6 days before NYC! Sure could use some advice with this soreness :)

Hi everybody,

I'll be running the NYC marathon in six days, my first one ever. Since an easy 5 miler on Saturday, my quads, hams, & (especially) calves have been pretty sore......with recovery proceeding slowly. I'm posting to get some tips on what best to do over the last six days to get those legs as ready as possible.

I run about a 1:55 half. My goal for NYC HAD BEEN a 9:59 pace (4:21 & change), although nagging injuries during my training and now this late soreness may change those goals to what a first timer's goal probably should be........just finish. My weekly mileage over the past 4 months has been the minimum because of injuries, although I was able to squeeze in two 14s, a 16, and a 20 miler before my taper.

I applied ice to my calves after the 5 miler on Saturday, and have been applying icy-hot daily to all three leg muscles since Sunday. I also have a swedish massage scheduled for Tuesday. I don't plan on running anymore until Sunday's race.

Honestly though, at this point I'm unsure exactly what is best to do. I just want to get the legs as spongy as possible, run the entire race, not care about time, and finish with pride.

Any advice or tips would be appreciated. Also, is this soreness something to be concerned about? Something common? Something in between?

In the meantime, I'll be thinking positive thoughts. Thanks for your help!

JimR022

1,008 posts since
Jan 16, 2002

1. Oct 29, 2007 9:53 AM

in response to: Guest

An easy 5 shouldn't make you sore all over like this. Was there something different about this run, i.e. terrain-wise? What else were you doing, especially over the day or 2 before this run?

Guest

2. Oct 29, 2007 10:25 AM

in response to: Guest

The terrain was a flat trail run, which I've been running fairly consistently. I had been eating and hydrating well all last week, although before last week my nutrition & hydration was a bit more iffy.

My admittedly very inexperienced concern is this..........my taper is too short and my miles are too little.

Between July & mid September, I had two injuries that halted my mileage. By mid September, I was finally injury free with 7 weeks to go. I came up with a plan that would get me back up to 30-35 miles/week with a 20 miler by week 5, with a two week taper. The idea was that my taper would not need to be three weeks because my mileage was less than it otherwise would have been (a bare minimum of 25 miles/week average). I'd get in the training that I could, then race to finish and forget the time goal.

So my 20 miler was on 10/20.....just one week before the 5 miler. The legs were definitely screaming after I was done, but I did avoid cramping. By Wednesday, I was able to run 3 miles without much problem. Then the next Saturday was the 5 miler which is causing the lingering soreness.

Even if this diagnosis is correct, I'd still like to believe that with (1) good care this week, (2) dropping a time goal, and (3) a lot of positive thoughts I can finish this race.

HDH

335 posts since
Aug 19, 2007

3. Oct 29, 2007 10:44 AM

in response to: Guest

Do I understand this correctly:

Between July & mid September, I had two injuries that halted my mileage. By mid September, I was finally injury free with 7 weeks to go. I came up with a plan that would get me back up to 30-35 miles/week with a 20 miler by week 5, with a two week taper.

That you did no running over the summer??!! Then in 5 weeks try to get to a 35 mpw?? with a 20 mile long run.

If I have this right, sounds like you ramped up too quickly. RICE the muscles, easy, easy running for short distances to loosen them up and then stretch once they are warm would be my suggestions.

Of course, not only am I not a licensed trainer, I also did not stay at a Holiday Inn Express last night.

Best of luck. Your goal pace looks to be the same as mine.

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hdh[/URL" target="_blank">

Guest

4. Oct 29, 2007 10:51 AM

in response to: Guest

Thanks for the reply & advice.

I did run during the summer. From 7/1 to 9/15 the bi-weekly rollercoaster went like this:

15mpw to
30mpw/13m long run to
0 due to back injury to
20mpw/10m long run to
0 due to back injury

Even so, I still wonder whether I "ramped up" too fast anyway. For what it is worth, I suspect the back injury may have something to do with "ramping up" as well.

The general consensus so far seems to always include a lot of stretching. It's my religion this week.

mmarkey7

1 posts since
Oct 22, 2007

5. Oct 29, 2007 10:51 AM

in response to: Guest

I went through a very similar thing just a month ago. I had trained for my first marathon and was ready to run the Toronto Marathon this past October 14th. The build-up went well and there were no injuries to speak of...then during the taper over the final two weeks it felt like every pain and soreness was surfacing. I develped an IT band problem and was no longer concerned about a time...more about wether I was going to finish. I was so dissapointed and worried. So in the last two weeks I literally ran a combined 20 miles and only one run in the 4 days leading to the race! Bottom line...I finished in 4 hours and 17 minutes. My pace was amazing (half was 1:53!) but died towards the end. Not enough miles during the training. Regardless injuries were not a problem!

I think during the taper your body begins the recovery process. As well, it becomes a mental thing. You start freaking out over the littlest of sornesses. And rightfully so you should. Save your best performance for the race...trust me you've done the miles...your injuries will disappear and you will be ready. To under estimate rest and relaxation going into the race. 2 low weeks are not going to kill months of heavy training. Good luck!!!!

Mike

quote:<HR>Originally posted by asp1205:
Hi everybody,

I'll be running the NYC marathon in six days, my first one ever. Since an easy 5 miler on Saturday, my quads, hams, & (especially) calves have been pretty sore......with recovery proceeding slowly. I'm posting to get some tips on what best to do over the last six days to get those legs as ready as possible.

I run about a 1:55 half. My goal for NYC HAD BEEN a 9:59 pace (4:21 & change), although nagging injuries during my training and now this late soreness may change those goals to what a first timer's goal probably should be........just finish. My weekly mileage over the past 4 months has been the minimum because of injuries, although I was able to squeeze in two 14s, a 16, and a 20 miler before my taper.

I applied ice to my calves after the 5 miler on Saturday, and have been applying icy-hot daily to all three leg muscles since Sunday. I also have a swedish massage scheduled for Tuesday. I don't plan on running anymore until Sunday's race.

Honestly though, at this point I'm unsure exactly what is best to do. I just want to get the legs as spongy as possible, run the entire race, not care about time, and finish with pride.

Any advice or tips would be appreciated. Also, is this soreness something to be concerned about? Something common? Something in between?

In the meantime, I'll be thinking positive thoughts. Thanks for your help!<HR>

tpr55

126 posts since
Aug 17, 2007

6. Oct 29, 2007 11:00 AM

in response to: Guest

quote:<HR>Originally posted by asp1205:
Thanks for the reply & advice.

I did run during the summer. From 7/1 to 9/15 the bi-weekly rollercoaster went like this:

15mpw to
30mpw/13m long run to
0 due to back injury to
20mpw/10m long run to
0 due to back injury

Even so, I still wonder whether I "ramped up" too fast anyway. For what it is worth, I suspect the back injury may have something to do with "ramping up" as well.

The general consensus so far seems to always include a lot of stretching. It's my religion this week.

<HR>

I guess I'll be the first to voice some concern- this looks to me like very light preparation for a marathon, especially your first. If you have a choice, you might consider skipping it and running one when you're ready. However, I realize you may be committed at this late point, in which case I'd say good luck, go slow, just finish.......... uninjured.

Oct 29, 2007 9:44 AM

Sore 6 days before NYC! Sure could use some advice with this soreness :)

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