State meet and i havent run in 3 days, please help

You are completely fine, we just had a kid on my old team get tendonitis and not run for 6 days and he to par with the rest of his season

Run a short lil workout today and go easy

Pretty sure you're from Jersey so, Good luck at Holmdel, round two ;)

Just run the race buddy.

I agree

The cake is already baked. Don't screw up your race by trying to "improve" your fitness with workouts or mileage this week.

Also, look up Zatopek Phenomenon.

you will be well rested

No problem at all.

Move your legs a little. Maybe a few short race pace repeats, nothing close to exhausting.

You should be totally fine with only three days off. Especially because you were still active on those days. You'll likely feel very fresh on Sat. Your plan sounds good. A suggested workout for today (volume depends on what you've been doing up to this point so adjust as needed) would be something like 10x400 at goal 5k pace w/ equal recovery (rest as long as the interval took or until your HR reaches 140), 4x200 at like mile/3k pace with 140 HR recovery (should be about equal or a 1.5x length or running time). Then go easy tomorrow, pre-meet Fri, race Sat.

gottarun215 wrote:

You should be totally fine with only three days off. Especially because you were still active on those days. You'll likely feel very fresh on Sat. Your plan sounds good. A suggested workout for today (volume depends on what you've been doing up to this point so adjust as needed) would be something like 10x400 at goal 5k pace w/ equal recovery (rest as long as the interval took or until your HR reaches 140), 4x200 at like mile/3k pace with 140 HR recovery (should be about equal or a 1.5x length or running time). Then go easy tomorrow, pre-meet Fri, race Sat.

Actually now that I think about it. That volume might be a little high for last week of season. You might only do like 3k of volume for the repeats versus 5k.

At this point in the season, the hay is in the barn. A couple days of rest / cross training is probably better for you than training. Just do some easy runs and some strides the next few days.

Going into a marathon just eleven days ago, I had to take off three days due to being sick. I ran exactly what my goal was. You will lose no fitness over that timeframe. All you need to do is keep loose and make sure your legs feel good. Do some strides, light jogging at most. Don't try to "make up" for it since that will only make you tired.

mocwildcardoutofnowhere wrote:

So I just found out today that I wildcarded into my state meet, and I finished my group race on Saturday thinking that I didn't wildcard. MOCs is on Saturday, I haven't run since last Saturday, these past 3 days I've just been swimming and biking instead. Im thinking of doing a really light workout today with some 400s and 200s to get used to race pace after these days off? any suggestions???? what should I do????

You lose basically no fitness with 5 days of rest or less. The shortest break I have ever saw a distance runner come back somewhat out of shape from was 8 days.

I'd recommend easy running with race pace strides. Strides get you comfortable with race pace, without being so taxing on your body as 400m reps. Do not overtrain. Definitely no workouts the day or two days before a race.

You will be absolutely fine. After 3 days I guarantee that you haven't lost any fitness at all - if anything, you'll likely feel fresh because of it. Go crush it at MOCs! Use the opportunity that you have been given!

You'll be fine- just extra fresh. Good luck out there tomorrow. Get that Sub 16:50

I took 15 days off this summer and ate Ramen noodles and drank every day. Hopped in a pop-up mile and ran 4:27 (5 seconds off PR). Closed in a 66 and felt like I could've run faster/even PR'd. You'll be fine. 3 Days is nothing.

JPringle wrote:

I took 15 days off this summer and ate Ramen noodles and drank every day. Hopped in a pop-up mile and ran 4:27 (5 seconds off PR). Closed in a 66 and felt like I could've run faster/even PR'd. You'll be fine. 3 Days is nothing.

Nurture that talent, man. I can promise you that you’ll regret it if you don’t.

I'll Take This One... wrote:

Also, look up Zatopek Phenomenon.

today we die a little is probably one of my top five runner biographies.

emil was amazing.

Zev wrote:

I'll Take This One... wrote:

Also, look up Zatopek Phenomenon.

today we die a little is probably one of my top five runner biographies.

emil was amazing.

Got any more recommendations? I really liked Bill Rodgers’ Marathon Man.

Great race today! What a way to end the season.