Have a gander at the splits on the right. Looks like a tidy little race with relatively
even splits, doesn’t it? Too bad that it
was a marathon and the last time I checked, they are longer than 17.57
miles. What these splits represent is my
recent race in Philly when a good day came to an abrupt end.
I chose to DNF as opposed to pressing on, and
it was the right decision. I don’t think
that any of us wants to DNF, but knowing when to do so is a good skill to have
if you want to run long term. As a coach, I think that there is a valuable
lesson here and I would like to pass along what I learned from this race.
Separating Injury
from Discomfort
The decision to DNF is not easy. Runners are used to dealing with discomfort,
particularly when racing. I don’t think
that I have ever run a race where I did not go through a rough patch at some
point, and have learned different approaches to working through these periods
to keep a good race going. Mental tricks
like setting incremental goals (get through the next mile) or focusing on the
competition (pass that guy….he looks like he is in my age group) are part of
the arsenal of tricks that I use. Separating the abnormal pain of injury from the typical discomfort of
racing is difficult given that adrenaline is high and judgment is impaired by
oxygen debt. I learned some techniques
from a former coach to discern the nature of the pain that have served me well
over the years, particularly as a masters runner when the it seems like the
‘injury fairy’ is always lurking around:
Learn to Read Yourself
The coaching method that I use (Lydiard based) helps to develop
attributes (
Response
Regulate Adaptation and Feeling-Based Training) that allow you to tune in
to your physical state during a training cycle to optimize the gain in fitness
while avoiding overtraining. This is
not unique to the Lydiard method and really just a fancy way of saying ‘listen
to your body.’ Knowing when pain in a
joint is just a transient that will pass, versus an actual injury pain starts
with paying attention during training runs (especially harder efforts like
tempo and interval workouts).
For example, I take a physical inventory after each interval
during a speedwork session to make sure that I have not strained anything while
training at a hard effort level. This
approach has caused me to shorten a workout from time to time, but has generally
resulted in solid training that has not been interrupted by injury. The training benefit from a completed 12x400 workout is really not
much different that a planned
15x400. Pushing to finish the last few
intervals when my body is telling me to stop is not a sound strategy to get to
the starting line healthy.
Train Without Distractions
The subtle signs of an injury in the making are usually
there but are overlooked. While I do listen to music on training runs,
I only do so during easy paced runs. During harder effort training runs, I focus on maintaining good running form and
listening to the signals that my body is sending. On a recent tempo run, I became aware of
some pain in my right calf in the later miles that was caused by my form
getting sloppy as I became fatigued. As
soon as a noticed this, I refocused on my form and was able to get the pain to
subside. If I had been distracted from
this early warning sign by music, I probably would not have noticed it until it
was a much larger issue that could have caused me to stop the run or perhaps
strained my calf.
Injury Assessment While Racing
When a sharp pain
flares during a race, it needs to be evaluated immediately. Pushing ahead without a sober assessment of
the potential injury will likely just make the problem much worse. As a general rule, it is OK to push ahead if
you can run without altering your running form, but you need to be careful and
continue to listen to the pain. If you
cannot run without altering your normal form, it is time to slow down, evaluate
the pain, and consider calling it a day. Beware the phenomenon of ‘race brain’ where high adrenaline levels and
the urge to finish cause you to make bad decisions. Race brain is like that friend in college
that convinces you to drive to the casino on a Wednesday night during
finals……he is not to be trusted.
What Happened in
Philly
I was on track through the first half of the race, coming
within 7 seconds of the split time that I had planned for at mile 13.1
(1:37:37). Feeling good, I began to pick
up the effort level on the second half only to have an old foot injury flare
around mile 16.5. This is a soft tissue
injury that has been dormant for a while, and typically only occurs when
running at race pace when there is more sustained stress on the foot. While pushing the pace on a downhill section,
I felt the injury give way and the pain level flared to make it very
uncomfortable to bear weight on my right side. I went into assessment mode and slowed my pace immediately to allow for
clearer thinking. Over the next mile, I
varied the pace and gait to assess the injury and to see if the pain would
subside. I slowed to a walk briefly as
the course crossed the river, and thought that it might be OK to run
again.
Resuming running on a downhill, the pain level rose again to
the point of causing nausea and I noticed how tight my foot felt in the shoe
due to swelling. My ‘race brain’ informed
me that all I had to do was loosen the laces on the shoe and then everything
would be fine. This is when I knew it
was time to stop. Nine miles to go with
a rapidly swelling foot was not a good combination. There were too many miles remaining to safely
continue. Satisfied that I was making
the correct decision, I stepped off the course, and called it a day.
The Aftermath
The foot was very painful but responded well to both
straight icing and contrast baths (continuously alternating hot and cold for 5
minutes at a time). After 48 hours, the
swelling was gone and only the stiffness remained. As I am (unfortunately) familiar with this
particular injury, I knew that it would respond well to active recovery and
embarked on a slow 3 miles to loosen things up. Over the next few weeks, I slowly added mileage back and was able to
maintain my fitness on a steady diet of very easy miles.
Along the way, I discussed possible factors that contributed
to the injury with some running colleagues and had a gait analysis performed to
assess the theory that my footwear choice has something to do with the
problem. After a month of easy recovery
running, I ran the Ted Corbitt 15K in my replacement racing shoe candidate and
was pleased to run a smooth progression of paces with no pain (first mile 8:15,
last mile dipping under 6:00).
The Takeaway
When I stopped running in Philly, I was initially very
disappointed. The first thought that
jumped to mind was ‘all those miles in training and nothing to show for
it.’ The reality is that I could have
pushed on and finished the race, but it would have come with the high price of
a much more severe injury. I likely
would have been unable to run for a few months, and would have been forced to
sit on the couch and watch my fitness erode. As it stands, I was able to resume running fairly soon after the injury,
and plan to ramp up the mileage again in January once I am sure that the injury
is fully healed. I may even consider a
spring race if training goes well.
If you do face an injury during a race, keep in mind that a
DNF is a sound choice if it preserves your health. If you learn what caused the problem, you can
refocus your training and will be a stronger runner as a result. There will always be another race if you run
within your limits, and since none of us get paid to do this…..being able to
run is our reward and being able to run healthy should be the primary
goal.
-Jon L.
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