Got sick and derailed!

[casjen]

I missed my long walk last weekend due to a snowstorm. I did exercise but not 6 miles worth. Tuesday I hit the treadmill and ran the longest I have ever run. Don't laugh...4 minutes. I am training to run the first 2 minutes and then walk the rest of every mile to avoid being swept.

Tuesday night, basking in my glory of actually running, I got hit hard with a horrible stomach bug. I am just eating solid food today (3 days later!) and have no idea how I will even workout this weekend, never mind do a 7 mile walk/run on Sunday.

How do I get back on track? I am worried! Should I just do 8 miles next weekend even though my longest walk has only been 4.5 miles (I ran 1 minute of every mile)? Or only add on one mile and do 5-6? Or only walk 4-5 and concentrate on adding running?

I don't want to hurt myself but this is a major set back. I haven't been able to move let alone exercise all week.

 

[timmac]

When is your target event, and what is the distance?

I'd advise against jumping to 8 miles if your longest is 4.5 at this point. (When you get up into much longer distances, it won't matter as much, but especially under half-marathon distance, you really want to stick to the 10% rule)

The answer to the first question, though, will determine your best course of action.

 

[cewait]

First make sure you are really well before heading back to the run (walk but I'll just say run). You can feel weel for a day and create a set back by heading out the door too quickly.

Your phase in plan is the way to get back. Look at the total miles for the week before getting sick (or possibly the week before that). Do not exceed 10-15% increase in the total mileage as you get back on schedule. Within 3-4 weeks you should be back.

 

[FireDancer]

I have to agree with the PPs and say take it slow. After I miss a couple of runs because of illness I go back a week or so in training to make sure I don't give myself an overuse injury.

I would recommend starting with a 3 or 4 mile walk your first day back and if you feel like you should the next day start to step it back up to the spot where you left off. When it comes to injury or sickness I err on the side of caution. I would rather have a week of lower miles then push it and need a week or more to recover.

As with most aspects of training listen to your body.

 

[casjen]

in 41 days! AAH! I am still feeling light headed and just ate real food this morning with no problem 9so far), so I am erring on the side of caution and taking tomorrow off too. : (