Week Two, Day Six
How is THE PLAN going then T ?????
Ho, bloody, Ho.
Week One went almost to plan: -
The 10 miler on the Saturday was the furthest I have run outside (treadmill not included) since records began (ok, well, since my Strava records began in 2016), I was therefore very pleased with my progress until Sunday. Either it was brewing or the complete shock to my system of running 10 miles sent me into reset mode but BOOM! The lurgy hit me.
I can almost commiserate with men and their Man Flu, I was exhausted, headache, coughing, sneezing and....most worrying...I had lost my appetite!!!
So how was Week Two?
It should have looked like this:
However, it will end up looking like this:
Not what I had expected.......or was it? A bit of deja vu going on here, back in 2021 when I was embarking on training for a marathon before I was 60, it all went tits up then and I had to abandon my training.
Let's hope history isn't repeating itself!!
Why can't you run if you're unwell?
Technically you can, it's entirely up to you, but it is advisable not to. Obviously, if you are seriously ill that is a no-brainer, you don't train. But what if you have something not so serious?
Follow The 'Neck Rule'
Basically, if your illness is below your neck ie congestion in your chest, a hacking cough or an upset tummy then perhaps a few days off would be the most sensible course of action. If your illness is above your neck ie minor sore throat, nasal congestion, or runny nose then perhaps consider reducing the intensity of your exercise or the length of time devoted to it. Sometimes a little exercise can open your nasal passages and make you feel a bit brighter, but go with how your body is feeling. Better to cut back than end up with a worse bout of illness, compromise your immune system and potentially have to take more time off running!
But won't I lose Fitness?
To an extent yes, of course, but nothing that can't be earned back. It depends on what level your fitness was at before your illness and how long your illness was. Runners World suggests a good rule of thumb is to invest two to three days of recovery for every day you're sick. So if you're out for four days, give yourself eight to 12 days to work your way back to regular training.
A sample 12-day comeback plan could look a bit like this:
Day 1: (A few days post-flu) 20-30 minute easy-effort run.
Day 2: Cross-train for 30 minutes at an easy effort.
Day 3: 30-minute easy-effort run.
Day 4: Cross-train for 30 minutes at an easy effort.
Day 5: 40-minute easy-effort run.
Day 6: Cross-train for 30 minutes at an easy effort.
Day 7: 60-minute easy-effort run.
Day 8: Cross-train for 40 minutes at an easy effort.
Day 9: 45-minute easy-effort run.
Day 10: Cross-train for 45 minutes at a moderate effort.
Day 11: 90-minute easy-effort run.
Day 12: Cross-train for 30-40 minutes at a moderate effort.
Everyone is different so go with how you feel, just don't push it too soon.......Tina!!!!!!
What about my diet?
By 'diet', we are just talking about what you eat, not a calorie-controlled diet. As you are coming back from an illness your body needs all the nutrients it can get to get you back to tip-top condition.
Add plenty of fruit and fresh vegetables and keep well hydrated, this will help towards your recovery and general training.
Anything else?
Sleep! Get plenty of shut-eye. Good quality sleep is vital for recovery.
I will obviously be taking my own advice (don't I always?).
Ensure I am better
Easy myself in slowly
Adjust THE PLAN
Keep well
Eat well
Sleep well
...... and not panicking, all will be fine!!
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