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Our tech team has launched updates to The Nest today. As a result of these updates, members of the Nest Community will need to change their password in order to continue participating in the community. In addition, The Nest community member's avatars will be replaced with generic default avatars. If you wish to revert to your original avatar, you will need to re-upload it via The Nest.
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Note: This only affects The Nest's community members and will not affect members on The Bump or The Knot.
Advice - skipping last long run prior to half
I have a half-marathon on the 29th. This weekend is my scheduled 12-miler. I have already run at least 1 12-miler and several 11-milers. This morning I woke up and noticed just the slightest twinge in my achilles. This is an injury that I have been dealing with on and off for a while and have been careful with training for this half (running slower, not running as many hills as I should be, etc.). With that said, I can't decide if I should skip tomorrow's run or just shorten it. I am going into this half with no time goals, just getting through it injury free. This has been an already difficult half to train for for a variety of reasons. Any suggestions? Skip it? Shorten it? Play it by ear?
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Re: Advice - skipping last long run prior to half
I'm sure you'll get different answers, but I'm a big proponent of rest. If you've already done a 12 miler and several 11 already, you are totally good to go for your race.
If you want to do a shorter one, like 3-4 miles or so, just to test it out, then I think that's fine. If it really bothers you though then stop, there is no need to injure yourself further. I would not do another 12 though, there's just no need for it.
I would stretch really good today, ice it, and take some ibuprofen (each day as well). Also, roll out your calves with a foam roller. Then take it easy and avoid as many steep hills with a really good walk warmup and if you notice any tightness while running I would stop and do some more stretches. Along the way, you'll figure out how it's doing. On days it's really giving me trouble, I wear an ankle brace to add some stability.
Stretching is the key to keep your Achilles happy (or so says my podiatrist). I still have the occasional issue but once I get into my run and make sure I stretch it goes away.
Mind if I ask what stretches you are doing? I have quite a few my doctor gave me and it has made a huge difference.
ETA: Do not overstretch and if you do any yoga, scale back.
I think you'll be fine if you rest, you've already done the long runs you needed to do.
Good luck, I bet you'll do great!
Running and recipe blog
This. Good luck!
2012 Goal: working towards pre-pregnancy speed!
04/15 KI Metric Marathon/16.3 m (2:05:55, 7:43 pace)
05/06 Frederick 13.1 (1:41:09)
11/04 NYCM
Thirded!
Thanks everyone. I was leaning toward rest and am actually relieved to see that others are suggesting it. I've already been up and down my stairs 15 times today and my achilles is starting to feel worse each time.
As far as stretches, I am using a foam roller and gentle stretches with my foot up against the wall. If you have suggestions for other stretches, I'd love to hear them.
These are my PT stretches in order (if at any time one hurts or you know something is really wrong, do not continue to the next stretch):
Start with:
1. One leg fully extended and use a towel to stretch foot towards you slightly and hold for a few seconds. Do both sides a few times. Judge pain/tightness. If it isn't too tight, proceed to the following steps.
Next round:
2. Place one leg a few feet behind you (like just a couple) with heel slightly turned out and bend front leg (which is at most 1 foot away from wall). Lean into wall until you feel a stretch. Hold for 20. Switch and repeat each leg 3 times.
3. Repeat stretch 2 but with a bend in the back leg. I usually have to pull back leg up a bit more to avoid overstretching. Hold for 20. Switch and repeat each leg 3 times.
4. Heel drop: Stand on stairs and drop heel of one foot off step. Make sure the heel is inwards for this stretch. Again, do not overstretch. Hold for 30. Switch and repeat each leg 3 times.
If these seem relatively easy/tightness isn't too bad move to final stretch:
5. Balance stretch: Hold onto something and do a very modified tree pose (you only want the lifted leg a couple of inches off ground).
If it makes you feel better, I could not walk normally for over a month last year due to my Achilles. It took weeks to make it to step 5.
I am 2 weeks from running my first half and before starting to train I never ran longer than 3 miles. I have had to be strict with stretching and foam rolling but I no longer need to wear my ankle brace or ice or take naproxen. There are days it can be problematic but I just make sure I stretch more.
Good luck. I know it sucks.
ETA: One other thing, you are supposed to do these 3x a day.
Thanks so much!