Pulled Hamstring - RICE time

The workout this evening did not go as planned.  Worked late, back cramps, pulled hamstring.

First of all, I worked late and got out to the track late.  I got right into a few warmup laps.  I did 3 laps at a decent clip for me.  I was doing this while everyone was stretching and doing the usual 4x100 striders to loosen up.

The planned workout tonight:

4x1km @ 5k goal pace with 200 recovery
3 minute rest
4x200 @ full speed with 1:15 rest

I started out fast.  The first 1000 was 4:05 (6:34 pace).  The second 1000 was 3:56 (6:19 pace).  These are closer to my mile pace than to my 5k pace, but you gotta have goals.  I knew this wasn't going to go well.  I got 600 into my third rep and stopped due to cramps in both sides of my back.  That made it too hard to breathe.  I was wheezing like a 50 year smoking vet.  I finished up my 1000 slowly, but I have no idea what my time was and after stopping, I guess it doesn't really matter.  I did the forth 1000 paced at 10k speed through the first 800 and then took off for the last 200.  I felt a little better, but could feel the cramping starting to come back after the pickup.

Insert three minute rest.

The 200's.  I love running 200's.  You get to haul ass and no matter how out of breath you are at the finish, you can get right back into it after a very short rest.  I have no idea how fast I was running.  I felt really smooth, yet at the same time my legs were very taught and spring like.  I felt like a machine.  It just came effortlessly.  Took a quick 1 minute rest and off on the next one.  I took off from the pack immediately and just kept going.  I rounded the curve and shortly after hitting the straightaway, my right hamstring popped.  I am pretty sure I was overstriding.  I was definitely lifting my thighs higher than my normal running form, but it didn't feel awkward, so I didn't think anything of it until it was too late.  I got one more stride in after the pop feeling and that didn't feel good at all.  OK.  It hurt.  I hobbled on my left leg off the track to get out of the way of the other runners and went straight to the grass.

I am currently sitting in a chair typing (Rest) with Ice under my thigh at the point of the pull.  I have done this before a couple times, but both times were my left.  I have some bandages for Compression and will put pillows under my leg when I sleep to keep it Elevated.  That's what you see all over the internet - RICE.  Rest, Ice, Compression, Elevation.

If all goes well and on the same time frame of recovery as my other pulled hammies, I will be running, albeit slightly slower, in two weeks.