- Warm up - 10 minutes
- Maximum Distance Run - 3 minutes at a consistent pace throughout the three-minute test, but to be nearly exhausted at the end of the test.
- Recovery - 30 minutes
- Maximum Distance Run - 9 minutes (same protocol as the 3 minute run)
- Cool down - 10 minutes
The purpose of the test is to determine my Critical Power. I am working on a full post about power that I hope to have up next week. But back to my test...
I warmed up for 10 minutes, but didn't really feel warmed up. That's not unusual when I'm doing intervals, so I wasn't too concerned. At the 10 minute mark, my watch went off, and I started running hard. My watts shot up to 284. Less than 30 seconds in, my right IT band started screaming! Not just a little pain, but sharp pain from my hip to my knee.
I stopped running and tried to walk it out. I restarted my watch, thinking I just needed more time to warm up. I walked, ran, and walked some more. Still pain. After about 10 minutes I knew the test wasn't going to happen. I went home really bummed.
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| El Nino hasn't really lived up to its name this year, but there is a little green on our hills. |
This morning I got up and headed to our local trail for a run. The same thing happened. I had no pain walking, but after a minute or two of running the pain was back. I walked and ran for about 1.5 miles and decided to turn around.
I really don't know why I'm having these pains. The only thing I can tie it to is my run on Sunday. I ran on the shoulder of the road for 8 miles so I may have caused some irritation then. I plan to just ride my bike (and do lots of stretching/foam rolling) for a few days and keep my fingers crossed that this will go away.
It dawned on me that this year will mark 20 years since I started running. There have been times of inconsistency, but I've run more often than not. In those 20 years I have never had a long term injury. That's right, zero long term injuries. So I plan to baby this cranky IT band and keep that trend going!
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