DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
I would like some validation from fellow runners on my training plan considering my recent, although very typical, afflictions...
Timeline:
Knowing that training has been less than optimal in the last three months, I obviously have no PR objective on that Half. My question is what kind of training do I do until then?
- Nov 8th: Achiles tendon hurts bad
- Nov 11th: Half-Marathon at easy pace then no run
- December: Podiatrist confirms Achiles not damaged, resume running, recovery runs and strength training, no speed work, 55 miles total
- January: A bit faster running, focus on stretching/massage therapist, snowy/icy conditions prevent speed work and consistent schedule, 52 miles total
- Jan 27th: Last long run 10 miles
- Jan 31st: Last run
- Feb 5th: Bronchitis confirmed, on antibiotics
- Feb 17th: Half Marathon (!)
I think that it is too late and too ugly outside to try to squeeze a catch-up long run, risks of injuries are not worth it. And I am still too sick to resume running. Do I just ignore the situation and do what I would do for a normal to very trimmed taper... almost just to remind my legs what running is?
That would be:
Reading the following did comfort me...
- Feb 8th: 5k if health allows
- Feb 10th: 1 hour long run
- Feb 12th and 14th: 5k runs
ETA: Sorry, I should have posted this on the running thread... I just don’t know how to move it.
Personally, I think the worst thing you can do is to try and play catch-up. You're likely to induce more fatigue than you can overcome by the time the race comes. I think first and foremost is mentally accepting that you won't be in peak condition (which you have accepted). Then, it's a matter of doing what you've outlined as long as it isn't greatly excessive to what you were doing before (which doesn't appear to be the case although your 10 miler does account for 19% of all mileage run in January). But I would agree, that a plan like you outlined above is probably in your best interest for balancing the time you have left and the circumstances leading into it. I'd keep the pacing slow, and maybe do some strides (or very brief [like 15-30 seconds] periods of picking the pace up) in the 2/12 and 2/14 runs.
As for fitness loss in 9 days (1/31 to 2/8), Daniels calculation from his book would suggest a loss of VO2max fitness of ~1.5%. Or in training terms, if you were a 7:00 minute miler (like this):
Now you would be a 7:06 minute miler (like this) upon returning to run on 2/8:
I say equal time off to equal time return (or 2x return) which essentially puts you very close to the same position you were in on 1/31 as you will be on 2/17. Does that mean if on 1/31 you could have run a 1:47 HM, that on 2/17 you would also then be able to run a 1:47 HM. Not necessarily. But the amount of fitness loss is much smaller than you would probably think. It's hard to put a concrete number on it though because that gets much further down into the nuances of racing/peaking.