15 days after the Skydive Ultra, and I finally decided to get out for a moderately long run again. 12 miles, not a big deal. I've run dozens of 12 mile or longer runs over the past several months. At least that's what I thought. And, boy, was I wrong.
I thought I had recovered well. Week one after Skydive, I did very little exercise. Swam a few hundred yards, ran a mile very slowly with my kids, took a short bike ride. Nothing intense and nothing long and tried to stay away from impact on the legs as much as possible. Week two I did add more exercise by returning to my regular swimming plan - about 5000 yards during the week - plus a few CrossFit WODs at low weight and controlled intensity and one nice and easy five mile trail run.
Saturday, two weeks after Skydive, I added added a little more intensity. A spirited bike ride to the gym, a CrossFIT WOD, and then a gentle ride home from the gym. It was hard work, but everything felt good, nothing broken. I thought I was mostly recovered.
12 Miles, But Really Only 11
So I decided it was time to go test out the running legs on Sunday. I've been itching to get out for a good run, and had been excited about it all week. But even the night before the run, things weren't right. Generally, I prepare the night before a long run to get out the door early. Clothes laid out, a peanut butter and jelly sandwich waiting in the fridge, running pack set up with water and any other needs I might have for the run. I prepared none of this, just didn't feel compelled to because, hey, it was just a 12 mile run. (Maybe completing my first ultra has left me a bit cocky about my running prowess?)
I wasn't inspired, but I got myself out the door in the morning. I expected some soreness still and was hoping that soreness would work itself loose over the miles. Well, the soreness was there, but it never let up. In fact, it only got worse throughout the run. The legs were dead - perhaps an effect of the bike-WOD-bike the day before - and the soreness was uncomfortable and then the pain began. Two spots, my left ankle and right knee. The ankle has been a recurring thing for a long time. Never really significant, but always present and uncomfortable after half a dozen miles or so. The knee discomfort had been coming off an on for some time, and wasn't a total surprise either. But both were intense on this day.
And then the glute pain kicked in...literally a pain in the butt. This pain had come on a few times in training for Skydive and about 30 miles into the race. It felt a lot like the soreness following a day of heavy squats. Pain from the outside of the hip joint along the outer buttock. Again, not horrible, but very uncomfortable.
And I struggled through the dead legs, the soreness and the pain until I got home 11 miles later having skipped out on a one mile extension for the run. I was much slower than expected and in far more pain, but it was done.
Now I sit here with a very sore bum and a knee that's unhappy when I walk. The run left me with a very nasty taste in my mouth. And I wonder if I came back too fast. Or perhaps the other exercises I've been doing, while low impact on the legs, were too intense too soon? Maybe I wasn't as recovered as I thought I was. Or possibly it was just a bad day and a bad run.
It could be any of those things, or some combination of them. And now I'm left wondering if I need to take more time off of running or do I push through and hope it was mostly just a bad day?