How fast will you lose fitness? =/

AsellusReborn

Okay, so I ran a half on 1/12. I took a few days off, doing 3-4 miles on the elliptical for crossing training a few times the first week, and one two mile run. Circumstances and weather conspired against me, and then I hurt my foot enough to need to baby it - I didn't run again until Wednesday the second week, a five mile run. I was supposed to get out there and run this weekend, but circumstances beyond my control meant I couldn't (a fact that is very frustrating and upsetting, because I depend on getting out there and running, but that's neither here nor there). That means in the two weeks since I ran my half I have only gone 7 miles.

My two runs I -was- able to get in went awesome - the 5 miler was actually the fastest 5 I've ever done, including some of my fastest miles ever. (More long runs has really helped my speed for the shorter runs - I haven't been training for shorter races, but it's helped so much - I wasn't even pushing to set a PR that run, but I shaved 3 minutes off my 5 mile race I did back in Nov without feeling like I was struggling) I was running about 20-25 a week before the half, and have been running about 6 months - when I finally get to go for my long run this weekend how bad is it going to be? I should be able to get two five milers and a six miler in during the week, and usually do a long run on the weekend, but I know the rule of thumb is not more than a 10% increase each week...I'm just worried all the work I've done is going to have been negated by a crummy week I hadn't planned to take off.

cococa

Don't beat yourself up too much. These things happen.

I ran my first half marathon back in May 2012. My training slowed after that, though I still ran a bit here and there. By August, I moved to a new home surrounded by big hills and my EIA hit me hard. After a big attack, I avoided running for a while. I signed up for another 1/2 (which I just ran today) thinking that would motivate me to troubleshoot and get back to running. My running was sporadic at best and I had to cut a lot of my runs short because of asthma attacks. It wasn't until January that I figured out a route nearby with low hill training and how to use the refractory period of asthma to my advantage. I didn't train as long or as hard as I used to, but today I ran the 1/2 and I feel great. Yes, my muscles were a bit more sore than the first time, but my lungs felt great and I didn't have to use my inhaler once!

My point being, I was worried about losing fitness too at one point, but I bounced back much faster than I thought. Stick with it, listen to your body, figure out a plan that works for you, and you'll get right back up there too!

RunnerInVT

I jumped from 30-40 miles in one week and now up to 50+. No problem...if you do jump you can go the raised mileage for a couple weeks then lower it a bit for a rest then go back up. If you are fueling and resting enough you should be ok just listen to your body.
I was in a motorcycle accident and needed to take 4 full weeks off then eased back into it. I dont go by the 10% rule...I think its a guide to make sure you dont overdo. Some people dont listen to the little stuff the body says and they get injured.
Good luck happy running!!

camrunner

I seem to recall that it's supposed to take about three weeks before you start declining... obviously assuming you don't make things worse by gaining weight and doing nothing at all over that period. Don't take my word for it either way.

Personally, I've taken as much as two weeks off entirely and it hasn't affected me very much. The first run after a break like that, my problems are more mental than physical. I usually feel great physically, but I have a hard time convincing myself that I can actually run the kinds of distances that I, intellectually, definitely know I can run. So, I usually ease back in a little bit, but by the second or third run I'm usually back to normal, if not better.

Some people say it's actually good to take a longish break once in a while, to let your body heal up fully in a way that it normally can't do in just a day or two of rest, even though you might feel "rested." Not sure if that's science or superstition, though.

schmenge55

You may have lost a touch, but if you did it will come back very quickly. Don't sweat it

AsellusReborn

So y'all think I should be okay to go out and do 8-10 this weekend?

CarsonRuns

So y'all think I should be okay to go out and do 8-10 this weekend?

Absolutely. Just go easy to start out and work into it. You run the distance before and you haven't taken significant time off. You may have lost an iota of fitness, but I doubt you'll even notice it.

AsellusReborn

Okay - thank you so much! I was so upset thinking I'd have to start the buildup from scratch again - I'm glad it shouldn't make too much of a difference! That's a huge relief, I was worried I'd get out there and either risk hurting myself trying to do too much after downtime or find that I just couldn't.