To run, or not to run (a "runnable" injury), that is the question

Of course I should have known better, after all these decades of running, than to try to run through an injury. Though I rarely have gotten injured in all these years of running (can count them on the fingers of one hand), I knew the possible risks.

Maybe if the injury had been more serious and I could not run at all, I would not have tried the experiment. But I could run, albeit at a modified pace. In fact, the very next run, after the one that had resulted in the injury, was an unplanned 24-miler.

Maybe I was just looking for an excuse to continue running. Even with injuries, or at least those that do not prevent one from running (e.g., a muscle sore), the temptation to run is hard to resist.

In part, that is because of the concern with losing fitness, once missed runs begin to accumulate to more than a few days. Alex Hutchinson summarized these fitness losses in a recent article based on a large Strava data set:

“runners who missed a 7- to 13-day stint of training during their 12-week build-up ran 4.25 percent slower than when they had an uninterrupted build-up. If the gap was two weeks, they slowed by a little more than 6 percent. At three weeks, it was about 7.5 percent.”

The above is for those training for marathons. But, it can be generalized to exercise overall.

In part—perhaps a bigger part—the temptation to run through an injury is because running is such an integral part of my life--je cours donc je suis. 😊

Scott Jurek, in his book Eat & Run, wrote “Not all pain is significant”; but, how does one know which is which? Recently, I heard from someone who is planning to run the Sri Chinmoy Self-Transcendence 3100 Mile Race later this year that, supposedly, the early miles are hard but, after a certain number of the 0.5488-mile loop (in Queens, New York), it gets easier. Similarly, with shorter distances (e.g., marathons), a slight soreness or dull pain or twinge sometimes goes away after a few miles. The body “complains,” but if it does not get any attention, sometimes it eventually stops complaining. In Richard Askwith’s book, Today We Die a Little!, about Emil Zátopek, the Czech long-distance runner best known for winning gold in the 5K, 10K, and marathon at the 1952 Summer Olympics in Helsinki, there is this quote: “Pain is a merciful thing. If it lasts without interruption, it dulls itself.”

Whatever the reason, or excuse, I decided to do the experiment: Run through a “runnable” injury and, thus, maintain some level of training and fitness, while the injury recovers. Perhaps with the hypothesis that, if the body strengthens from running and other exercises, through the repairing of and adapting to microtears (hypertrophy), then running through a “runnable” injury would stimulate a faster recovery (haha).

I did not actually feel anything untoward after that run, though I remember thinking that those tempo intervals felt harder than usual.

Then, two days later, right as I began my Sunday long run, I felt a distinct soreness in the left leg, where the hamstrings and glutes meet. For a few seconds, I thought about playing it safe and calling off the run. But, it was a nice day and I had looked forward to exploring some new trail segments. So, I headed out, thinking that, if it got worse, I could always turn around. Though I continued to feel the soreness, it did not get worse, and I finished that longer-than-planned 24-mile run.

For the next three weeks, I ran according to my training plan, though at a slower-than-usual pace, including my first though “accidental” ultra run (marathon+1) (!). I followed two rules I had set for myself: (1) Each run should feel better than before and (2) there should be no sharp pains. There was none of the latter. And, each run did feel better. 

Until it did not. I stopped running the fourth week, test ran the fifth week, and, now, nearing the end of two more weeks of no running, I have to reluctantly conclude that the experiment failed. I should have known better. I should have followed what the Kenyan runners do, because, “[i]f they’re fatigued, ailing or potentially injured, they shut it down. It’s simply not worth it.” Not worth it to experiment.

The lesson learned (or re-learned)? Resting is also training!

So, now what? With the Coast Guard Marathon coming up in a week, I will have to adjust my goals and expectations. Depending on how my test runs during this final week go, my options are (1) defer my registration to 2024 and, if not possible, consider it to be a donation; (2) switch to the half marathon option; and (3) just enjoy it as a weekend long run with a different scenery and not worry about the finishing time.

As for qualifying for Boston, I do have one thing going for me—I recently aged into a new group, so I now have 15 more minutes. 😊

Running shoes, lifespan and rotation, an update

I’ve previously indicated what I thought about the widely recommended 300-500 miles for running shoes before replacement: hogwash! I’m still waiting to see a supporting study. Now, there have been studies on the cushioning of soles and the number of miles before the spring function of the cushion degrades to, I suppose, some less- or non-functioning state. But, that begs the question and the search for studies on whether this cushioning is needed. We are born to run—on bare feet.

In any case, at least for my running, the recommended replacement mileage is just hogwash! Back in July 2020, in my post on shoe rotation, I showed the following photo of my then five shoes that I was rotating through and their respective years in usage and mileage.

Now, two and a half years later (as of December 31, 2022), they are all still in use, joined by two more. The bottom row of five shoes in the following photo is arranged in the same order as that of the photo above. The top row shows one new Merrell Trail Glove (my second pair and still all-around favorite!) and one de-mothballed Vibram FiveFingers (more on that later).

                                        * Includes two mothball years, so actually 4^th year of use.

In these two and a half years, I’ve run 664, 484, 578, 495, and 613 miles, respectively, in the bottom five shoes. Even the Merrell Vapor Glove, of which I’d tweeted my disappointment back then (https://twitter.com/dragonabs1/status/1274759976972582913), is at 648 total miles now. I ran almost 600 miles in the Merrell Trail Glove in 2022, in its first year, because I used it for most long and/or trail runs.

Each run does, of course, wear out a bit the soles of the shoes, more in some parts than in others. I use, routinely, Shoe Goo to level up the worn-out parts and, as needed, duct tape for more extensive “shoe recovery” after long runs.

Regarding that de-mothballed Vibram FiveFingers: I put it back into my shoes rotation in mid-2022 and ran 45 miles in them. Previously, I’d run in them mostly during 2017-2018, added another 55 miles in 2019, and then mothballed it. In my “Vibram to ductbram” post, I’d half-jokingly wrote that, if I de-mothball all of my previously retired shoes, I may never need to buy another pair. It looks now more like quarter-jokingly.

(NB: I’ve zero relationship with any of the manufacturers of products mentioned in this post.)