A little more than 2 weeks ago, I strained my hamstring in the last 200m of a 10x800 track workout when accelerating for a final kick. Middle-to-lower, inner hamstring (probably semimembranosus or semitendinosus). I couldn't run the next 2 days, on the 3rd day I felt a lot better but still rested. On day 4 I felt great so started running, thought I might just do a few but felt great so did 9 miles on trails. 10 the next day, and then right back into training, and basically forgot about it. On firm palpation/massage, I think I was still feeling a little something there, but never any problem with running so I figured I was OK.
At the 5K Turkey Trot today, I pulled up after 3 minutes with the same problem. I shut it down before it got too bad but it still counts as a re-injury I think, probably taking at least 3 days off again...
So, anyone have any good links/hamstring rehab protocols. Seems like a tricky injury - I was back to running with absolutely no problem, but the fast pace today was too much eccentric action I think. What is the key - just gradual re-introduction of fast running? Do I just need to tell myself "nothing under 6:30 or 7/mile for 6 weeks" (I was on pace for 17ish today). Thought I was fine but apparently not...
Thanks!