General Discussion Triathlon Talk » Need help from the run experts...how to adjust training after sickness? Rss Feed  
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2013-12-20 9:27 AM

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Scottsdale, AZ
Subject: Need help from the run experts...how to adjust training after sickness?
Hello all!
I got some nasty cold bug that is hanging on no matter what I throw at it! I can usually kick something in a couple days, but this is day 3 and I still feel pretty junky.
I need some advice where to start my run after I start to feel good again...hopefully in another day or two!

I'm following a modified BarryP running prgm - running 5-6 days/week. For the last 3 weeks, here is where my milage has been - starting on a Monday:

5.5/ 2 / 6.5 / 2 / 0 / 9.5 / 1 Total = 26.5 mi. (Thanksgiving week, so it was a little weird)
5.5 / 2 / 6 / 2 / 10 / 2 / 0 Total - 27.5 mi.
5/ 2.5/ 6.5/ 2/ 4.5/ 7.5 / 0 Total - 28 mi. (this week my schedule was messed up with my long run. )
5.5/ 2.5/ SICK I got really sick Wednesday and haven't been feeling good sense (today is Friday)

Just for reference, I also teach 2 spin classes on Tues and Thurs (4 total) and try to swim 1-2x/week.

I have a Half Marathon on Feb 16th coming up, then a Duathlon in March.

Once I start feeling better, I just don't know where to start back. If I were to start back tomorrow or Sunday with a run, and then continue into next week, where should my numbers be? I was trying to get my milage up to 30/week.

Thanks for any advice. I'm perfectly fine following a plan but when things go off the rails, I don't know what to do.
THank you again!




2013-12-20 9:31 AM
in reply to: runspingirl

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Alpharetta, Georgia
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Subject: RE: Need help from the run experts...how to adjust training after sickness?

Originally posted by runspingirl

but this is day 3 and I still feel pretty junky.  

Day 3? I'm on Day 9

I'd give it some time and ease back into it. Rest is your friend.
Hope we all feel better, it's no fun.

2013-12-20 9:39 AM
in reply to: lisac957

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Subject: RE: Need help from the run experts...how to adjust training after sickness?
Same here......Its been like 2 weeks for me. Just doing what I can, some days I feel good, others not so good.
2013-12-20 7:32 PM
in reply to: runspingirl

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Subject: RE: Need help from the run experts...how to adjust training after sickness?
I'd start in where you left off but listen to your body. If it says you need an easy day, pay attention.
2013-12-20 10:00 PM
in reply to: b2run

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Eugene, Oregon
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Subject: RE: Need help from the run experts...how to adjust training after sickness?
My general rule of thumb is I that don't run until I feel good just doing everyday things (i.e. getting up in the morning, going to work, housework). Then I start with easy runs of 3-4 miles (for me, this is the shortest I'd normally do in training). I don't go longer until I feel good doing those. Then I work up to normal distance, then add back speedwork slowly if feeling good. I don't know if it's true for others but I'm much more likely to get injured, even silly stuff like twisting ankles and tripping over my own feet, when coming back from an illness, even a minor one. Maybe it weakens the body, or I'm more fatigued and not being careful? So I've learned the hard way not to jump back into it too quickly.
2013-12-23 5:19 PM
in reply to: runspingirl

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Subject: RE: Need help from the run experts...how to adjust training after sickness?
I generally don't try and make up runs or any training sessions that I have missed, I just move on to where I would be had I followed the schedule. That said, I am also not a fan of skipping workouts when sick. Of course, if it is the flu or something more serious then skip, but often with something as simple as a cold it feels better to workout than it does to just marinate in your sickness. Ya know? It's like a friend's mom used to say, "You gotta go outside and blow the stink off." I think the same applies to the common cold.


2013-12-23 7:17 PM
in reply to: thegiantess

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Seattle
Subject: RE: Need help from the run experts...how to adjust training after sickness?

You say that you are following BarryP. Is there any type of quality runs or intensity in there or is it all generally easy running?

In general, I don't believe you lose fitness if you take a break for 7 days or less, so, you can probably just cautiously jump back into your training as planned. 

Be sure to pay close attention to how you are feeling though, and don't push through any pain. 

2013-12-23 8:53 PM
in reply to: Asalzwed

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Scottsdale, AZ
Subject: RE: Need help from the run experts...how to adjust training after sickness?
OP here...thanks for all the replies!! Sorry there are others out there dealing with some sort of sickness - ugh - feel better!!!!

Finally started to feel better and went out for a walk/jog yesterday - 3 miles. Felt ok but tired.

Today went out for 4 miles and they were nice and slow, but I did run the whole time and felt pretty good.

Still pretty congested but my energy has returned which was the worst part. I never had a fever or cough, just massive head congestion and ZERO energy. I did what I had to do (pick up kids from school etc) but then had to rest again. Total of 5 days, which is WAY long for me to have something that bad. I can usually kick things in 2 days or so (the bad part) and resume some sort of training, but this time, no way! I was so fatigued that I could barely manage around the house. Plus I'm hearing from doctor/ER friends that there was a bad cold going around that turned into bronchitis quickly...so I wasn't about to test it!
I have to teach 2 spin classes tomorrow and will take it easy. I won't get back in the pool until my head is clear...just can't swim when I'm congested!

Following the BarryP plan (loosely) yes, but no real intensity, just building miles. I need to work in some hill training next week if I'm back to 100% since the HM I'm doing in Feb is a rolling course.

Feel better everyone and thanks again! Merry Christmas!
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