took 3 days off, how far back will it set me

Better luck next year.

Thanks for this answer. The issue was food poisoning so its not like its gonna "come back" or anything I just felt really weak and dizzy and could not eat or drink anything. Ill definitely let you know how the meet goes. I felt alright on my first run back today, my legs were a little tired though

well thats wrong. I take two weeks off after my seasons and am in HORRIBLE shape when I start running again.

thanks for your reply. i hope in 3 days I will be feel good again.

Getting back to your pre-illness race level is not about fitness but your health if we are talking 3 days. Honestly if you were training hard and run down, the break may help you, but you may not see that until you are truly healthy.

I agree with the suggestion to do some short quick work like 200's -300's - relaxed and quick - not hammering as a way to get your self ready to race. Most important is not to hammer your training volume or intensity until you are 100% healthy or you risk another illness.

Get a copy of Jack Daniels running formula. Basically, you can take up to 5 days off and lose no fitness.

You would lose some fitness after 2 weeks. But not as much as you might think. In fact, the book has some interesting anecdotes about runners who ran big pr's in major competitions after layoffs from injury or illness. Assuming your food poisoning symptoms are gone, you might be on your way to a new pr!

You shouldnt lose any fitness at all, youll feel kinda sluggish the first few days of running again but you are still capable of running just as fast. My 8k and 3k prs have come within a few days of having to take a few days off due to minor injuries.

sounds like you were overtrained, which caused you to race like crap. your 3 days of will set you forward at least 2-3 weeks.

worriedparanoidrunner wrote:

I was sick and had to take three days off from running. The week before I was doing pretty well, except for the normal leg tiredness and stuff. So I had a sucky race saturday but couldnt run sunday, monday, or tuesday. I tried to run like 3 miles on monday but they were so slow I dont even count that. I have a meet in 10 days. Im gonna start running again tomorrow. Will I be back to hitting my normal times by my next race? Ive been working so hard and Im scared that my hard work will be erased because I had to take these days off. Someone make me feel better. Im a high school girl and just recently broke 17 for 3 miles.

I will get that book. Thanks the encouraging example :)

I dont think I was overtrained I just had a rough training week. So maybe the rest was good for me. thanks for your reply.

OK guys so I had my first day back yesterday and did my normal easy day, then today did a tempo run. I felt alright, not really out of shape so thank god. But I noticed that my calves fatigued more than normal and on the tempo run my quads did. I didnt use my watch on the tempo run because I didnt want to get discouraged, but I felt alright. Hopefully i am just overanalyzing this and my strength will come back in time. Ill make sure to post how my meet goes, too. Thank you all for your advice and for making me feel better :)

Remember, Bannister took FIVE days off running before his first sub four minute mile!

Maybe you will feel a little strange on your first day back running but you will have lost nothing at all in terms of fitness and if you were training seriously before the break you will probably find it does you the world of good.

There was a runner maybe 10 yrs ago won us 20k champs on 5 days of running a week....of course he ran 20-25 miles a day for 5 days

Alan

worriedparanoidrunner wrote:

can you just give me a real answer? this site is for people that are passionate about their running

Have you READ any of the threads on LetsRun? This site is for sociopaths, not runners.

Real answer: 3 days off will not set you back at all. In fact, in the long run, the days off may benefit you. Just start up again where you left off and don't worry about it.

worriedparanoidrunner wrote:

OK guys so I had my first day back yesterday and did my normal easy day, then today did a tempo run. I felt alright, not really out of shape so thank god. But I noticed that my calves fatigued more than normal and on the tempo run my quads did. I didnt use my watch on the tempo run because I didnt want to get discouraged, but I felt alright. Hopefully i am just overanalyzing this and my strength will come back in time. Ill make sure to post how my meet goes, too. Thank you all for your advice and for making me feel better :)

It sounds like you're pretty fast. If you win your next race, you could repay us for our advice by looking back after you break the tape and softly saying "gobble, gobble" to the girls finishing behind you.