Question re Hills/Speed work
krisiepoo
Posts: 710 Member
I posted this in the fitness category and didn't get any feedback, so going to try it here...
I have patellofemoral syndrome. I have had it for a couple years, I've been checked out by PT and ortho and there's really nothing to do. It usually gets better as I lose weight, strengthen my quads/hammies and become more active.
I'm training for a marathon and have been trying to work speed work and hills into my training. I kicked some *kitten* last week on some speed work and felt strong and it didn't hurt at all. The next day I was doing an easy run and wasn't feeling it, but kept on keeping on and eeked out 3.25 miles on the treadmill. I think because I was tired/fatigued I must have had bad form because since then my knee has been tweaked. Id on't know if it was the speed work or the piss poor run afterwards but it's been pretty painful... I still run and still was on my feet all weekend at the hospital but it's sore to say the least.
So, I don't know the exact cause this time but was wondering if it's necessary for me to do the speed work and hills? Generally when my knee hurts it's after one of those workouts, I must tweak it trying to run faster or something, different form. Would it be just as beneficial to just get my miles in? or do tempo runs instead of speed work?
I understand the benefits of switching it up, but I also know the benefits of training to finish my marathon
I skipped my run today and went to a spinning class instead. My mileage for the week would have been 25 had I not done that, now I'll be around 21 miles. I average between 20-30 miles a week right now
Thoughts?
I have patellofemoral syndrome. I have had it for a couple years, I've been checked out by PT and ortho and there's really nothing to do. It usually gets better as I lose weight, strengthen my quads/hammies and become more active.
I'm training for a marathon and have been trying to work speed work and hills into my training. I kicked some *kitten* last week on some speed work and felt strong and it didn't hurt at all. The next day I was doing an easy run and wasn't feeling it, but kept on keeping on and eeked out 3.25 miles on the treadmill. I think because I was tired/fatigued I must have had bad form because since then my knee has been tweaked. Id on't know if it was the speed work or the piss poor run afterwards but it's been pretty painful... I still run and still was on my feet all weekend at the hospital but it's sore to say the least.
So, I don't know the exact cause this time but was wondering if it's necessary for me to do the speed work and hills? Generally when my knee hurts it's after one of those workouts, I must tweak it trying to run faster or something, different form. Would it be just as beneficial to just get my miles in? or do tempo runs instead of speed work?
I understand the benefits of switching it up, but I also know the benefits of training to finish my marathon
I skipped my run today and went to a spinning class instead. My mileage for the week would have been 25 had I not done that, now I'll be around 21 miles. I average between 20-30 miles a week right now
Thoughts?
0
Replies
-
I think training is all about personalizing and making sure you are preparing to run the full mileage. Speed work is good and important if you are racing or trying to achieve a specific time, but otherwise it could probably be left out of training. If those particular work outs are making you feel super bad but the long runs aren't, don't do them! listen to your body, do whatever you can within reason. Hope that helps!0
-
Ditto to VeggieKelli's comments. . . hill work and speed work are great training; however, if you're coming off an injury, better to have a solid finish and come out feeling well. . . you don't want to be sidelined down the road. That being said, ifyou're running a hilly marathon, I'd keep up the hill work -- just run them conservatively and carefully, to make sure your running form and body mechanics stay in check. A good sports massage therapist may be helpful, too. I see mine every 2 weeks, or more often if I'm having issues. He keeps me running, despite the various ailments I've had over the years.
Best of luck! 0 -
Thanks guys! I appreciate the feedback0
-
Speed work and hill work are not designed to provide the same benefit.
Hill work is generally done early on in the training plan, prior to the base building phase. It's goal is to develop strength in the connective tissues and muscles that are under the most stress during running.
Speed work is usually done in the third phase of training, after the base phase and is designed to optimize your LT pace which has hopefully been decreased by all the base miles you put in during phase 2.
In your particular case, training to complete a marathon, you should concentrate on all aerobic running as the marathon is about 99% aerobic. More miles will benefit you far more than faster running will. Some tempo running between your LT and AT pace once per week would be good as would doing 4 to 8 strides at the end of a run once per week. The tempo sections don't need to be more than 3 to 5 miles long to be effective.0 -
That being said, if you're running a hilly marathon, I'd keep up the hill work -- just run them conservatively and carefully, to make sure your running form and body mechanics stay in check.
Just to help clarify, there is a difference between "hill work" and "running a route that has hills". I completely agree and advocate running your easy runs on hilly routes. I do this about 60% of the time if not more. Specific hill work, on the other hand, is not done at an easy run pace, but rather at pretty much all out pace. It's very specific. Sprint up, walk down, repeat.0 -
Speedwork and hills can definitely put more strain on your body! Speed work is not necessary, but if you do not do speedwork then do not plan on taking your marathon at a pace faster than your training runs or you could really be hurting afterwards. If you just want to finish and don't have a time goal, don't stress over speed work.
As for hills....what is the marathon course like? If it is a flat or relatively flat course, then they aren't as critical. If the course will have hills, then I highly recommend preparing for them. Hills definitely build strength and use different muscles/form than running on flat terrain. My next marathon will be quite hilly, so I am incorporating alot of hills into my training.0
