Cross Training Can Be Dangerous To Your Race Goals

We all have heard about the benefits of cross-training. Well, today I am going to warn you about how cross-training can be dangerous to your race goals.

Next weekend is the Lawyers Have Heart 10K. While I hate the course and hate running in the heat, the race benefits a cause that is near and dear to my heart for many reasons, so I sign up, I train, I do fundraising, and I run.

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On Saturday morning I braved the sudden warm temperatures and headed out for a 10 mile run across the Wilson Bridge. I figured that running in the heat, on the sunny concrete bridge path, over the steep overpass, would be good preparation for the Whitehurst Freeway section of the LHH course.

I ran an out-and-back course from where I took this picture
to where the arrow is pointing in the distance.

As I was running, I decided that I would take an ice bath after my run so that my legs would be in good shape for a bike ride the next day (Sunday).

I must be getting used to them because while it was cold, it really wasn’t that bad.
Or maybe my grande Starbucks kept my mind off the ice cubes! 

On Sunday, my legs felt ready for some cycling. I was excited because it was finally warm enough to wear the sleeveless cycling top my husband gave me for Christmas.

I planned a pretty easy route, along the Capitol Crescent Trail from Georgetown to Bethesda (about 14-15 miles round trip). While the segment to Bethesda is pretty much all up hill, it’s a pretty gradual incline with only a few bridge/overpasses that require significant gear shifting. There are a few places where the path crosses a road, with all-way Stop signs, and I practiced unclipping at each one, even when I didn’t really have to stop. I was feeling pretty good!

We were almost back to Georgetown when we approached a couple walking ahead of us on the path. A cyclist was coming from the opposite direction, so I slowed down, hoping that the cyclist would pass in time for me to go around the walkers. When I realized that that wasn’t going to happen, I unclipped to stop behind the walkers, but could not get my left shoe out. Down I went. I ended up with some scrapes and my left knee was scaring me, but I was able to get back on my bike and ride the last mile or so back to our car.

I am pretty worried about me knee. It grew a huge lump almost instantly and is painful to walk on. Any lateral or twisting motion is even worse.

I am hoping that with ice and rest I will make a speedy recovery and be able to run the LHH 10K on Saturday, but only time will tell. I already had planned on an easy week–6 weeks of Jillian’s 30-Day Shred three days a week, speed workouts, hilly runs, and long runs have left my legs tired–now it will just be really easy.

Has cross-training ever left you injured?

At what point does a contusion warrant medical attention?