Looking for advice on recovery / healing of upper quad pain.
I ran the Illinois Marathon on 4/11. It was my 5th marathon, my first on in the month of April. (I usually run Chicago in October.) About halfway through training, I developed upper quad pain in BOTH legs, which I've never had before. I "ran through it" up to and including my "heavy" 5/10/5/20 week. Each of those miles was tolerable, and the pain was minimal, BUT I was only able to complete 3 or 4 of my taper runs after that. I ran the marathon in 4:24 (Short of my goal of 4:00, Short of my PR of 4:11, but comfortably under my Secondary goal of 4:30, which I knew was more realistic once this pain started!) Since the marathon 6 days ago, I have not run, have tried to stretch, and have hydrated like crazy. But every time I try to run (crossing the street, chasing the dog, etc) I get the same pain. I want to recover close to 100% before heading into Chicago training in June, but I'm unsure how to do so. I do not want to lose my "base" in the process.
I have never had this problem before. I have dealt with shin splints, stress fractures, and foot pain, but my quads have always been solid. I have no idea why they are failing me now. And it's very odd for me to have "both of" something hurt. My rational mind says to look for the "x-factor" in my training...something that's different b/w this year and every other year that I've trained without this problem.
The only factors I can come up with are:
Weather - I'm usually not a cold-weather runner. My training (heavy training anyway) usually starts in June and ends in October. I'll run in the cold months, but not a lot, and not very far.
Shoes - I did move to a less supportive (I think) shoe for the bulk of my training, moving from Nike Triax 11's to Asics 2130's. I used PowerStep insoles with both, so I'm not sure how much of an issue that actually is...
Job - I moved from an "outside" job where I was in and out of the car a good part of the day to a job where I'm mostly seated at a desk. I'm not sore as I sit, but it is definitely a change in how I spend most of my day.
My question is two-fold. I'm looking for the quickest route to recovery so that I can start Chicago training (and chase my 3:59:59!) in good shape. AND, I'm looking to prevent this from happening again.
Any advice / suggestions are appreciated.
Thanks In Advance!
That is a tough one, sounds to me like you are a very experienced runner and you train with a lot of thought. Is it safe to assume you warm up before taking off on a 10+ mile run? Not warming up well coupled with running in the cold could result in a tendon issue. Check this article out...it may offer some more incite.
ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.