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Learning the 10% rule...the hard way
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 2010-07-26 3:23 PM |
Member  72 |  Subject: Learning the 10% rule...the hard wayHey BT! So I have been looking forward to my first triathlon on August 8th. I have been training almost every day and making sure that I will be able to finish MoP in a Sprint Triathlon. I've been counting down the days in my head (and on my Facebook status occasionally). Call me stubborn, because I have read all these posts about training injuries and smart training, but sometimes my head is bigger than my muscles (actually almost all the time). One such instance was about 2 weeks ago when I was pushing myself at a 6 minute mile pace. I guess my muscles weren't ready for the stress i was putting it and since that running session I have had mildly painful left foot problems. Since then I haven't run at all. Which actually may be a blessing in disguise because I've spent almost every single day swimming...which is something I desperately needed to improve on. I still don't exactly know what my injury is, but Im starting to think the whole idea of letting it recover on it's own might not be the best game plan. Its really weird...I have a full range of motion on my foot with no pain at all, but as soon as I am on my feet for more than a few minutes it starts to get very irritating. Good news is I can cycle and swim without problem. ANd then generally as soon as my foot is irritated (it feels like a bump forms on the bottom arch of my foot after standing for a while and its irritating when wearing shoes...but without shoes its fine again...and its not my shoes, they've never given me problems). Still hoping I will be able to muscle out my sprint triathlon in about 2 weeks...crossing my fingers that it turns out ok. I broke down and saw someone today about it...and probably going in Wednesday for X-Rays... That being said...How many of you have similar stories of learning about the 10% Training rule the hard way?  Edited by rjhall 2010-07-26 3:24 PM |
| 2010-07-26 3:52 PM in reply to: #3005543 |
| Subject: RE: Learning the 10% rule...the hard way Just curious as to why you felt you needed to run 6 minute miles in training to finish MOP in a sprint? |
| 2010-07-26 3:57 PM in reply to: #3005543 |
Veteran 189 | Subject: RE: Learning the 10% rule...the hard way I had similar pain and it was a stress fracture. Of course mine was both when I had shoes on and when I did not. Good Luck. |
| 2010-07-26 3:59 PM in reply to: #3005614 |
Member 72 | Subject: RE: Learning the 10% rule...the hard way I don't exactly know why...I think part of me likes to be tired and exhausted at the end of a workout and finishing by sprinting a mile usually does the trick for me. I have distance down....I have no problem running an easy 15 miles at a 10 minnute or so pace. Not saying sprinting was the smart thing to do...it wasn't. I just wanted to see how fast I could run and for how long...oops LoL |
| 2010-07-26 4:00 PM in reply to: #3005543 |
Veteran 207 Charlotte, NC | Subject: RE: Learning the 10% rule...the hard way Similar to what Tri said.....You're running much too fast for training purposes. Slow down and you'll see your endurance improve. Beginners running 6 minute miles will often lead to injury (as you have experienced). Good luck with your recovery. |
| 2010-07-26 4:50 PM in reply to: #3005632 |
Master 1929  Midlothian, VA | Subject: RE: Learning the 10% rule...the hard way rjhall - I have no problem running an easy 15 miles at a 10 minnute or so pace. You can do 15 miles of running and you're only aiming for a sprint?!? You should do very well. I've done 2 sprints and 2 olys and I can barely run (1) mile on a good day. (DFL and almost DFL in thoe long courses, but I finished.) Sounds like you have some serious potential, but you have to be careful when something really starts to hurt. There can be a fine line between sore and injured. I'm not so sold on the 10% rule myself, but I also run very little and quite sporadically. Except for a week-long Lazy-Man (IM) Triathlon at the 'Y back in January, most of my running has actually been at races. For example 6 miles of running (mostly walking) at the Oly 8 days ago, and 2 miles on the treadmill since. (Technically the Lazy-Man lasted 3 months, but I had to set a more intense goal for myself so I did it in a week. So I can definitely see how you want to push yourself!) 10% rule will definitely keep a lot of people out of trouble, but I don't think it's for everyone. -eric |
| 2010-07-26 6:37 PM in reply to: #3005543 |
Extreme Veteran 590 Sioux Falls, SD | Subject: RE: Learning the 10% rule...the hard way From January through early June I was training up for a half marathon. I followed the 10% rule religiously. Unfortunately I discovered I have an 8% body. The 2nd week of June I broke the 10 mile barrier and suffered a stress fracture of the right tibia. 8 weeks minimum of no running, swimming and biking (yes, the latter two hurt as well so I can't do them.) My season was over. The exhilaration of my training progress has been replaced with the bitterness of watching in envy as neighborhood kids ride their bike down the sidewalk. When I'm able to resume training I'm going try building distance at a 7.5% rate. I'm also going to back off further on my recovery weeks and take one week off completely from running every 3 months. I really don't ever want to repeat this again if I can possibly avoid it. |
| 2010-07-26 6:46 PM in reply to: #3005543 |
Regular 167 | Subject: RE: Learning the 10% rule...the hard way Please define the 10% rule. |
| 2010-07-26 6:54 PM in reply to: #3005543 |
Member 72 | Subject: RE: Learning the 10% rule...the hard way It's for sports injury prevention. The idea is that you don't increase your intensity/time of your exercise more than 10% of your current intensity/time in any given week. So if you are comfortable running 3 miles and that is what you are regularly training for it wouldn't be a good idea to go sprint 5 miles because your muscles aren't ready for that kind of stress. I don't think it neccessarily applies to biking/swimming as much as it does running. |
| 2010-07-26 10:24 PM in reply to: #3005543 |
Extreme Veteran 404 Long Beach, CA | Subject: RE: Learning the 10% rule...the hard way I much prefer the "common sense" rule. |
| 2010-07-27 6:57 AM in reply to: #3005543 |
Veteran 273 Monadnock | Subject: RE: Learning the 10% rule...the hard way I learned the hard way too...and then I took the course again, since it seems I didn't actually learn anything the first time. My issues were primarily calf related and put me down for a few months. When I started back I followed the 10% plan religiously and shortened my stride. The calf issues never returned and the knee and hip pain that had nagged me but was never incapacitating also disappeared. I fully understand the desire to see how far you can push it. I think the 10% rule is especially helpful for those of us who have been away from sport/real exercise for a long time (or never) and are building base. We really don't know how our bodies will react so the 10% rule is a good place to start. As our cardio capacity goes up it is only natural for many of us to see how far/fast we can go. This is the hardest urge for me to overcome. Sometimes if I have finished a run and am left wanting, I'll go punish myself on the trainer for a while. |
| 2010-07-27 10:28 AM in reply to: #3006383 |
Melon Presser 52116  | Subject: RE: Learning the 10% rule...the hard way undertheradar - 2010-07-27 11:24 AM I much prefer the "common sense" rule. I'm going to go with that, too; the difficulty is that people new to triathlon, or without a sensible training plan, or who have never been self-coached, haven't actually developed "common sense" with regard to training. The truth is that the 10% rule, while a reasonable one, shouldn't be broadly applied. Some people need to go WAY WAY WAY easier in ramping up; some people can well exceed that; and it's different for swimming, biking, and running. |
| 2010-07-27 10:40 AM in reply to: #3007175 |
Elite 3515 Romeoville, Il | Subject: RE: Learning the 10% rule...the hard way TriAya - 2010-07-27 10:28 AM undertheradar - 2010-07-27 11:24 AM I much prefer the "common sense" rule. I'm going to go with that, too; the difficulty is that people new to triathlon, or without a sensible training plan, or who have never been self-coached, haven't actually developed "common sense" with regard to training. The truth is that the 10% rule, while a reasonable one, shouldn't be broadly applied. Some people need to go WAY WAY WAY easier in ramping up; some people can well exceed that; and it's different for swimming, biking, and running. x3 I've had ITBS and tendonitis following the 10% rule to a tee! For me, it seem, if I do speed work too often I get hurt. I have to do intervals or hills with a couple weeks between. |
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