getting back on track

Skip navigation

Organizer Technology Solutions:

Post an Activity | Account Access

Search Cool Running Community

Up to Threads in General Running Discussion

2347 Views 9 Replies Latest reply: Mar 5, 2012 6:22 AM by BOSNPM

ydiez

105 posts since
Nov 7, 2011

Currently Being Moderated

Feb 22, 2012 7:20 AM

getting back on track

Hi all,

After training quite hard for a half marathon and running it succesfully two and a half weeks ago, I got a little "derailed" and need some advice on how to get back on track.

So far eighteen days have gone by.

- The first 4 days I spent resting, did some light swimming, no running.

- The following week I resumed my usual running (about 30 miles in the whole week), slow runs, no speedwork. Everything was fine (except for some very minor muscle problems) but then:

- I caught some sort of stomach virus and have been grounded (and, to be frank, "bathroomed" ) since then.

I am now feeling much better and want to start running again as soon as possible. I realise it will still take a couple of days, but the thing is... there is this race i would like to go...

The race in question is a half marathon that takes place near where I live, my father in law is one of the organisers so I really would like to attend. There is no problem if my time is not good, but I would still like to give my best under the circumstances. What training would you recomend?

I assume I will have another 10 days before race day and my main concern is having regained as much as my running shape as possible by then.

Current PB:

5k: 20:12 (December 31st 2012)

10k : 44:30 (November 6th 2011, March 18th 2012)

Half Marathon: 1:35:27 (February 3rd 2013)

Recently running half marathons. Six completed so far. Now looking for number 7. Once I get to 10 I will start thinking about full marathons.

Like (0)

Tags: race, half_marathon, running_training, running_injuries

BOSNPM
2,381 posts since
Nov 20, 2007

Currently Being Moderated

1. Feb 22, 2012 7:33 AM (in response to ydiez)
getting back on track

I would just run it for the fun and to support your father in law. You have lost some fitness for sure, so run it on perceived effort. I would run it at 70% or so if you feel better great. I don't think you are going to gain back as much as you lost. Just run it easy and enjoy it. You hit your goal a few weeks ago! Good luck

Report Abuse

Like (0)
NzAndy
76 posts since
Oct 23, 2010

Currently Being Moderated

2. Feb 22, 2012 8:14 AM (in response to ydiez)
getting back on track

Assuming you were healthy you wouldn't get much out of trying to train this soon before a race. Given your recent condition I'd say work most on getting healthy again because that's going to make the most difference. I usually take 2 weeks to recover from a half during which I only walk or do up to 5k slow runs. Besides, fitness levels can be held pretty steady for several weeks on minimal effort before they start to fade again.

I agree that on race day you'll have to at least start a little easier to see how you're doing but don't expect to set a personal record. There's no pressure to perform except from yourself so enjoyment is the goal here.

Andy

Report Abuse

Like (0)
Jasko123
461 posts since
Apr 18, 2011

Currently Being Moderated

3. Feb 22, 2012 1:23 PM (in response to ydiez)
getting back on track

I guess I am a little confused about the total amount of time between the two half-marathon events. I agree with other suggestions and can only offer the obvious...just pay attention to your body. Honestly, if racing the season is important, I would not risk an injury or other setbacks due to attempting events too closely together.

In the alternative, if a lighter running schedule with more emphasis on cross-training in the coming few weeks assists with preparation, that is great. Also, it is fine to make a choice at the last minute in the best interests of your overall health and feelings about preparation. I have been unable to complete numerous events in the past (due to one reason or another), but was still active in the gathering or cause.

I think it is perfectly okay to plan on the race, with a back-up solution to volunteer or donate to the event. That way, you are supporting your family member's efforts while also protecting your adequate recovery and future running objectives.

Wishing you all the best.

Report Abuse

Like (0)
JosephTree
376 posts since
Oct 22, 2010

Currently Being Moderated

4. Feb 22, 2012 2:40 PM (in response to Jasko123)
getting back on track

Absolutely right! You're under no pressure. You can go with a light heart and get an easy LSD run in or opt for being useful to the event. It's all good!

If you push yourself, and feel like you have to perform when your body is just not ready, you can do yourself a substantial injury and regret it for awhile at your leisure.

Barefoot / Minimalist Runner

07/29/2012 Marsh Creek Raptor Run 10 Mile Trail Race

07/15/2012 Quadzilla 15K Trail Run, Trexlertown, PA 1:37 (2011, 1:49)

04/29/2012 Lehigh Valley / St. Luke's HM, 1:43:15 (2011, 1:54:20 )

03/19/2012 Kutztown Fool's Run 10 Miler, 1:18:15 (2011, 1:30:20)

02/26/2012 Ugly Mudder 7.2 Mile Trail Run, Reading, PA 1:20

11/27/2011 Dirty Bird 15K Trail Run, Birdsboro, PA 1:40

10/08/2011 Lehigh Gap Nature Center 10K Trail Run (6.38 miles), 59:20 (10/07/2012)

Started running (again) May 5, 2010

Report Abuse

Like (0)
ydiez
105 posts since
Nov 7, 2011

Currently Being Moderated

5. Feb 23, 2012 4:10 AM (in response to JosephTree)
getting back on track

Thanks everybody!

I am feeling much better today, so I hope I can do some light running in the weekend and probably some swimming and light running next week.

I have decided I will run the race without my gps sports watch (it kind of gets me competing with myself), and concentrate on perceived effort as you suggested. I will focus on having a nice run and feeling well. I will compare the final time to my training runs just before falling out of track to get an idea on how much I have lost in this couple of inactive weeks.

Current PB:

5k: 20:12 (December 31st 2012)

10k : 44:30 (November 6th 2011, March 18th 2012)

Half Marathon: 1:35:27 (February 3rd 2013)

Recently running half marathons. Six completed so far. Now looking for number 7. Once I get to 10 I will start thinking about full marathons.

Report Abuse

Like (0)
jjwaverly_42
388 posts since
Dec 14, 2007

Currently Being Moderated

6. Feb 23, 2012 11:39 AM (in response to ydiez)
getting back on track

You're being smart about recovery. Just do some aerobic running until the race, and what will be will be. Good luck and have fun!
--Jimmy

Report Abuse

Like (0)
ydiez
105 posts since
Nov 7, 2011

Currently Being Moderated

7. Feb 28, 2012 1:16 AM (in response to jjwaverly_42)
getting back on track

Just an update for those of you that participated in this thread.

After marshalling some more patient during the weekend (I had to admit that I was not yet fit for running), yesterday I went on my first, slow run in two weeks. I run four miles in 35 minutes (which at this moment is slow training pae for me) and felt great. I was affraid that my belly might trouble me, but the truth is that the mind plays a big role in running and after the first hundred meters I was so happy to be running again that I simply forgot all the things taht are not completely right in my body at the moment.

I run slow and ended up way more tired than what is normal for the run and pace but I enjoyed it a lot anyway. I hope I can go running for 2-3 more days this week, I will keep it slow and have even set a very conservative upper mark for sundays HM (I have actually decided to try to help a friend reach a personal best at 1:45:00, way slower than my 1:36:07 PB). Thanks to all that participated in this thread for your advice, it looks like I AM back on track.

Current PB:

5k: 20:12 (December 31st 2012)

10k : 44:30 (November 6th 2011, March 18th 2012)

Half Marathon: 1:35:27 (February 3rd 2013)

Recently running half marathons. Six completed so far. Now looking for number 7. Once I get to 10 I will start thinking about full marathons.

Report Abuse

Like (0)
ydiez
105 posts since
Nov 7, 2011

Currently Being Moderated

8. Mar 5, 2012 1:27 AM (in response to ydiez)
getting back on track

Hi,

Finally run the race, and it went very good. In the end I did not leave the GPS watch home, but I managed to control myself a little. I had being feeling much better for a couple of days, but still decided to take it easy at least for the first miles.

I started quite slow and saw all my running buddies overtake me, my competitive self was not happy, but I kept my cool and reminded myself that the important part was not to get hurt. After a while I found out that I was feeling really OK, so after 4.5 miles I started running a little faster. The course was a little hilly in miles 7-8, so I took it easy again. After that I run a "full-body check" and decided I was ok. I started running faster again and basically "flew" to the finish line overtaking most of the guys who had started too fast and had not been smart in the hilly part.

In the end I ran in 1:39:14, which is somewhat halfway between my PB of 1:36:07 and the 1:45:00 which I I consider a really safe pace for me, but most importantly, I am had lots and lots of fun running, finished really strong and today I am feeling great. My overall conclusion is that it is important not too rush the recuperation proces, let your body tell you when it is ready and err on the safe side whenever in doubt.

Current PB:

5k: 20:12 (December 31st 2012)

10k : 44:30 (November 6th 2011, March 18th 2012)

Half Marathon: 1:35:27 (February 3rd 2013)

Recently running half marathons. Six completed so far. Now looking for number 7. Once I get to 10 I will start thinking about full marathons.

Report Abuse

Like (0)
BOSNPM
2,381 posts since
Nov 20, 2007

Currently Being Moderated

9. Mar 5, 2012 6:22 AM (in response to ydiez)
getting back on track

Sounds like a smart great race, good job!

Report Abuse

Like (0)