So I've been doing base work consistantly @ 60-65 mpw for the past 10 weeks and its been going great. Now that HS XC is 1 week away I've been sick w/ really achy muscles for 3 days. (I'm pretty much over it) My question is: Is my base ruined/weakened by having 3 or 4 days where all i did was 3 miles really slow. How much fitness have I lost?
You've lost little to no fitness in 3 days. The first day back might be a little tough, but don't worry, you're fine.
What you want to hear:
Of course not. Three days is nothing, it would take more like a week to lose fitness from your base prep.
What you will hear:
Of course not. Three days is nothing, it would take more like a week to lose fitness from your base prep.
less than you would have lost by running and prolonging your sickness, i'm guessing. you probably didn't lose much.
I will cut you some slack because you seem like a genuine high school kid who needs help.
But, the concept of a "base" implies a foundation that can not be shaken by a few days of anything. Your base sounds like the old parable of the man who built his house on rock not sand. Or, as Mr. Miyagi told Danielsan "If you base is solid, whole body solid."
Ride out the aches. Pay attention to your body. Run more aerobic miles than anything else. Do some strength everyday. Remember the big picture.
Let us know how the fall goes.
To tell you the truth you actually GAINED fitness. Training is breaking down your body and resting is building up, the term for this is supercompensation. You can see it as an early peak and you will probably run very good in your first race due to the forced rest. Continue to keep your mileage up during the season, too many drops in mileage will make your endurance suffer and then we can talk about loss of fitness.
The answer is no, absolutely not.
Thank you for all the reassurances. I do feel better. Keep 'em coming. (And i am a genuine HS kid)
I'm going to play the role of the sensible one and tell you that, yes - you have lost fitness - fitness you would have gained had you been running those three days (i don't count 3 mi/day as running). Will it ruin your season......i don't know, probably only 25% chance of that. Will it make a difference the day you toe the line at states.......for sure. That guy kicking with you neck and neck with 200m to go who didn't have the three day set back is going to have the edge on you. Plain & simple.
Don't listen to the guy above me - I started taking a day off every week last year and dropped 12 seconds on my 1500m after three years of running every day (except for schedule down periods between seasons) and not improving a single second. Rest is important and should be a part of every training plan. Rest comes in different forms and different people require different amounts, but everyone needs it. This illness may have been your body's method of letting you know it was time to rest a little - especially if this has been the first time you've really put in 60-65 miles consistently. Hard running over a sustained period of time depresses the immune system and therefore it is important to do the little things - get lots of sleep, eat well and within the 30-45 minute window for optimal glycogen replacement, and hydrate.
You're an idiot.
And you're pregnant.
a race is all go and no blow so why practice resting?
rest is good wrote:
Don't listen to the guy above me - I started taking a day off every week last year and dropped 12 seconds on my 1500m after three years of running every day (except for schedule down periods between seasons) and not improving a single second. Rest is important and should be a part of every training plan. Rest comes in different forms and different people require different amounts, but everyone needs it. This illness may have been your body's method of letting you know it was time to rest a little - especially if this has been the first time you've really put in 60-65 miles consistently. Hard running over a sustained period of time depresses the immune system and therefore it is important to do the little things - get lots of sleep, eat well and within the 30-45 minute window for optimal glycogen replacement, and hydrate.
According to daniels running formula, you can take up to 5 days off of running without losing any aerobic fitness.
hobbesxc wrote:
According to daniels running formula, you can take up to 5 days off of running without losing any aerobic fitness.
And even after a week or so, you're still at ~97%
I would say that there is only ONE thing you should have ANY concern about at all - make sure that you are truly feeling better and are healthy. If you have 10 weeks of 60 mile weeks and are only one week from the season starting, the only thing you can do to screw up a really promising season is push your body when you are sick.
If there is any week to lay back, it is the one before the season starts. A few days off will possibly make your legs feel a little funny when you get back at it, but you have lost virtually no "fitness."
One thing I alway try to impress upon runners I coach is the idea that one workout will never make you even the slightest bit better, but, one workout can destroy an entire season. Fitness comes from consistency over months and years - not consistency over days.
Like I said, missing a few days or even a week may seem like a big deal now - but trust me, it is nothing in comparison to the frustration of missing a week that includes your district or state meet. Get healthy, and then build on the great summer you put in.
It takes five days to lose any fitness at all. All you've really lost is the chance to get better over those three days, but if you've been at a consistent 60-65 over the last 10 weeks than 3 days off probably was the best way to get better. My advice take 2-3 more days of just easy running 20-40 minutes then if you're back to feelng normal start resuming training.
Now come down off the ledge.
[quote]3 a day keeps the winning away wrote:
I'm going to play the role of the sensible one and tell you that, yes - you have lost fitness - fitness you would have gained had you been running those three days quote]
Actually, you are wrong. His body had to work so hard to fight off the cold it was equivalent to running 7 miles a day. With the 3 actual miles he was running, he was getting the same benefit as 10 mile days without the extra pounding on the legs.
awesome i guess you have just uncovered a whole new way of training. why run 7 miles a day - just get sick and it'll be like you're running 7 miles a day. cool next year i'll make sure i stay ill the whole season. brilliant idea columbo.
Earnest T Bass wrote:
[quote]3 a day keeps the winning away wrote:
I'm going to play the role of the sensible one and tell you that, yes - you have lost fitness - fitness you would have gained had you been running those three days quote]
Actually, you are wrong. His body had to work so hard to fight off the cold it was equivalent to running 7 miles a day. With the 3 actual miles he was running, he was getting the same benefit as 10 mile days without the extra pounding on the legs.
let me guess......you went from 4:56 to 4:44?
rest is good wrote:
Don't listen to the guy above me - I started taking a day off every week last year and dropped 12 seconds on my 1500m after three years of running every day (except for schedule down periods between seasons) and not improving a single second.
Actually, that resting may have helped him. Regardless, if he had trained while he was sick, it would have been much worse. The way I see it, you can easily cover for those 3 days throughout the season, and it will be forgotten by your body by the end. It will make no difference. What the other guy was saying, well, he doesn't know that, he's obviously just forcing his training philosophy on you.