Hello:
I havent taken a week off from training since September of 2003; after that time, I have ran on an average of 80 miles per week. I strained some tendons in my foot in a race last week and have taken off 7 days in a row from running. Should I expect to lose fitness? I have a marathon coming up in March and need to get a long run in next weekend. Would you guys advice it or start back up slowly. The foot has responded to PT and is healing. No fast workouts, just running easy mileage.
Nick
In one week you shouldnt lose any noticable fitness, especially considering you have solid, continuous training behind you for a year and a half. You could probably even take 2-3 weeks and only lose sharpness and not "fitness" in the general sense.
For the long run maybe run loops so if your foot feels funny you can call it in rather than doing something to further or re-injure it. You can also try the option of biking or cross training for an hour or more then immediately getting in a run (ex. bike 90min, run 45-60). Doing this you can deplete glycogen stores without the same stress on the foot.
Much appreciated and helpful advice!
Nick
I agree, take as much time as you need to let it heal. You've got tons of training behind you, and if you come back too early, you'll just start a streak of shitty training. Stay in the pool til you're at least 95% (easier said than done i know)
2 weeks off, i'd say you'll be back to near 100% fitness in 10 daysd or so, judging from my expereince
bump
Going to try to break my record at the Virginia Creeper?
Ha, I doubt I'll run that fast. Sub 3 would be terrific on that surface. Plus, the weather in March is always a crapshoot.
Nick
One week off will take one week to come back to full steam. Just put in some easy runs with strides. You only drop about 1-2% fitness in that time span.
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