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How long to get run fitness back?

selinahselinah
in General Training Discussions

I raced IM CdA just over 2 wks ago and then took an easy 2 recovery weeks doing absolutely 0 running as my foot (and occassionally my knee if ITB really tight) were giving me some issues. I have been swimming full bore for just over a week now and riding full on since a week after IM (I felt great apart from niggly foot) and have replaced run time with bike time to keep up the amount of aerobic/interval time in my legs as I am building for IMC.

I finally felt good enough to go for a run this morning (did a couple of 15min tests last week... well OK and then paced a HM on Sunday but it was slower than my IM M pace so super chill!) - this morning was serious run time and I thought I was going to die!

I did 10min at easy pace, then 15min building up to HM pace, 5min easy cooldown. Everything felt fine - apart from my lungs that I thought were going to explode and my heart that I thought was going to have an attack!

Now I realise I have been away from hard running for a while now (including taper time best part of a month) so I am hoping that my 'kick' will come back soon??

I am also thinking that it probably didn't help that it was smokin' hot out there (we are currently experiencing the heatwave that the rest of the continental US has had.... and you have to remember that up here in the GWN we start to wear shorts in anything over 40 degrees, so 90 is... well.... HOT!)

I am hoping that as I have been keeping up the bike regimen (and adding to it as above) that it won't take too long to get the run legs back? I have no prob @ IM pace, but want to know that I have that  extra kick as run is my strength and I now know from experience that you need that buffer so when you get to the marathon in IM, that 'easy' pace is sustainable!

Thoughts?

Comments

  • Scott AlexanderScott Alexander
    In my experience, bike fitness adds to run fitness, but run fitness doesn't add to bike.

    Are you sure that two weeks is enough recovery for you? A marathon, even if ran/walked, is no joke - very hard on the body.

    I ran for the first time since late January today (late Jan thru early June by choice/laziness, then early June thru now because of broken and recovering collar bone), and didn't have any real difficulty holding a decent pace. Very happy about that indeed!
  • selinahselinah
    I'm racing IMC in less than 7 wks so can't afford too much time of...! I'm a resiliant old soul and have had my best swim and bike training performances in the last week, as I really did do bugger-all that 1st week so was then raring to get the legs back. I realise that I am striking a balance between recovery and getting ready for IMC hence I still plan to do some of the proposed run volume over the coming weeks as extra bike time to give my legs a break from relentless pounding - its just nice (mentally) to feel that 'kick' when you know its there somewhere (or at least was!)
  • Al TruscottAl Truscott

     Seeing as how you have a long history of running success (this is a good assumption?), sounds like your issue is more psychological than physical. You just need to demonstrate to yourself that you still have your accostmed run speed. Probably you just need about 3 weeks (maybe last week of July/first two of August) in which you do 1 or 2 sessions/week which include 8-10 strides at the end (for thefirst session), then instead of doing the 1 mile intervals which the EN plan calls for, do them as 2000/1200/800/400/400 with equal amounts of rest in between, increasing your pace appropriately as you go. Do this on a track at the start or the end of the day (only mad dogs and Englishmen ...) But give it a couple of weeks first, so you don't blow yourself up.

  • selinahselinah
    Thx Al - that is great advise and makes a lot of sense. I will keep on cruisin' a while longer and then incoporate the speedwork as you are exactly right - once my head sees I am back on pace, all is right in my world again - and I know the legs have it... :-) !
    PS on your advise re: time of the day to run.... I am English which maybe explains why I was out running in the middle of the day today haha!
  • Joseph LombardiJoseph Lombardi

     Take heart in knowing that in 10-14days of total inactivity you would only lose roughly 2% of total topline fitness ( about 20-30 sec. in 5k finish time) which you will regain with some sharpening work as per the plan(s).  You can go 7-10 days and lose 0% fitness as measured by max V02 and threshold measurements.

    So tend to agree a bit with Al...your head will get you back in the game...quit running with the mad dogs and stay out of the noon day sun!

  • robin sarnerrobin sarner

     I am in similar boat.   Did cda.   Doing tremblant.      Imo there is a strong possibility you did not recover enough.    You got back to bike intensity workouts in only one week.     Personally i am working back up to the volume this week and will only add intensity starting monday.

    If you have some residual fatigue or do not feel great overall currently, consider NO intensity through this weekend.   If you do not get this reovery right now you will compromise your next race.        Imo only.

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