During the middle of this cross country season, I had to take 1 week off due to a hip injury. Before the injury I was around sub 17 shape and while I was injured I used the elliptical for around 30-45 minutes each day.
How long will it take for me to come back into racing shape?
I assume you are in HS based on the times and mileage? I would say 2 weeks. Should have been doing the elliptical for longer or aquajogging but you should be able to get back in shape fairly quickly if only off for a week.
Do you think I'll be able to make a comeback by state which is around next month?
To be honest the one week off probably acted like a taper. You’re probably in better racing shape now than before the week off.
Dont stop the cross training until back to full volume. So if you normally ran an hour and your only run for 30min cross train the second 30min etc. this will help you get into “race shape” faster.
You should be totally fine. It's helpful if you have a decent summer base, but nevertheless, you should be fine.
101701 wrote:
To be honest the one week off probably acted like a taper. You’re probably in better racing shape now than before the week off.
I agree with this. Maybe give a few days of running to get your legs used to it again and you’re good. You didn’t lose fitness, just didn’t gain any new fitness.
I was going to say a 30 minute warm up with half a dozen strides should do it from a week lay off.