Is this normal? I was running about 75 miles a week for the past few months. Went on a 3 week vacation with the family and did very little running. Now I am starting to run again and it feels like death. DId I loose that much fitness? Or is this typical and will go away?
I ran 10 miles to work this morning (slow) and felt just like the last 6 miles of a marathon.
time to start doubling
it will increase the metabolism and help you get back to running
a ten miler after 3 weeks off sounds like torture, start smaller
thrud wrote:
Is this normal? I was running about 75 miles a week for the past few months. Went on a 3 week vacation with the family and did very little running. Now I am starting to run again and it feels like death. DId I loose that much fitness? Or is this typical and will go away?
I ran 10 miles to work this morning (slow) and felt just like the last 6 miles of a marathon.
You'll be back in a rhythm by day 3, or 4 tops.
One of my athletes took the exact same break. He thought he would be able to do the majority of stuff he had been doing. I tried to warn him to just cut down the volume and the speed but he didn't listen until day four when as he said "it just wouldn't come back". Long story short, the next week he tried cutting down on those two things and was back within five days. It sucks but just relax and build again. Slow down and give yourself time to get back into it. Trying to do what you were doing is silly after three weeks off. Just start slow and build that base back up. Good luck!
You cant take three weeks off and expect to do a 10 miler day one and feel good. I take one week off and i feel like death doing 4 milers week one of starting base. You need to slowly build your base back up to 75 if thats your goal mileage. It varies but for me its usually a month of base before i feel great again.
I think it can often take the same amount of time to get back to feeling good that you took off.
So take the next 3 weeks to ease back up to 75 miles a week. There is no reason to plan it out, but it could be something like 35 miles, 50 miles, 70 some miles and then you'll probably be more or less OK.
But that only works if you listen to your body and do just enough, but not too much. Sounds like the 10 miler was too much. Do some 45 minute runs. When one of those feels super easy, go a little longer, etc.
As this gentleman said, doubles work well.
if you dont use it, you lose it
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