2-3 week fitness loss before a marathon?

Training Advice/Discussion Marathon

1 month ago 03/27/2024 7:18pm EDT

About 3 weeks ago while training for a marathon (M2B on 4/28) I pulled a hamstring. Took a week off, came back too soon, took more time off and now I think am starting to feel ready to train again. So of course here I am looking for random strangers advice and stories to let me know if I can still do well a month from now at the race! ;)

Last weekend I ran 12 easy miles with no issues, so today I tried some 3x2 mile efforts. The 2 mile efforts did not go well with the heart rate though and I am worried. Today, running 6:50/mile had my HR around 170bpm; compared to 3 weeks ago 6:25/mile had me at 150bpm. Now I don't do good math, but whatever % change relative to pace seems CRAZY to have happened in 3 weeks, right? right?

Is this something where I can train for 2.5 weeks and get back on track before a taper of 1.5 weeks, or did I miss it? I've been pretty consistent with around 60mpw leading up to the injury, but over the last couple weeks Ive been around 20 :( .

1 month ago 03/27/2024 7:32pm EDT

re: Zinnal

Zinnal wrote:
About 3 weeks ago while training for a marathon (M2B on 4/28) I pulled a hamstring. Took a week off, came back too soon, took more time off and now I think am starting to feel ready to train again. So of course here I am looking for random strangers advice and stories to let me know if I can still do well a month from now at the race! ;)
Last weekend I ran 12 easy miles with no issues, so today I tried some 3x2 mile efforts. The 2 mile efforts did not go well with the heart rate though and I am worried. Today, running 6:50/mile had my HR around 170bpm; compared to 3 weeks ago 6:25/mile had me at 150bpm. Now I don't do good math, but whatever % change relative to pace seems CRAZY to have happened in 3 weeks, right? right?
Is this something where I can train for 2.5 weeks and get back on track before a taper of 1.5 weeks, or did I miss it? I've been pretty consistent with around 60mpw leading up to the injury, but over the last couple weeks Ive been around 20 :( .

Did you do anything else to maintain cv fitness during those weeks off?

1 month ago 03/27/2024 7:50pm EDT

re: didsomethingelse?

Not really... a bunch of walking, an hour bike ride, and about 20-25mpw easy jogs

1 month ago 03/27/2024 8:06pm EDT

re: Zinnal

I don't think you lost anywhere near the fitness that your one workout might suggest.

However, effectively losing 10+ days of training in the final eight weeks before a marathon without significant cross training would definitely impact my goal marathon time.

If you have a certain goal time that you're aiming for you may want to select another marathon further out and try to build back some fitness.

1 month ago 03/27/2024 8:53pm EDT

re: SumDumGuy

Is this something where I can train for 2.5 weeks and get back on track before a taper of 1.5 weeks

I kind of like this plan. I think it can work for you. Just make sure you mostly rest, rather than run hard, in those last 1.5 weeks. And I doubt you lost as much fitness as you might think either. Sounds like your training and volume was pretty good before the injury.

This post was edited 1 minute after it was posted.

1 month ago 03/27/2024 10:10pm EDT

re: tm1_72

Thanks. I’m definitely going to send it and aim for the goal pace.

I once heard something about being super fit 4 weeks after a marathon. Hopefully I’ll just be super rested for these last couple weeks and a short taper will be the trick

1 month ago 03/28/2024 5:23am EDT

re: Zinnal

That HR/workout make sense for 3 weeks off. It'll come back quickly in the next couple of weeks. Still might want to adjust goal pace.

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