[runbill]

I'd been training for Boston - about 50 miles a week, 18 mile long run, other runs at more than 30 seconds faster than race pace, 800 meter repeats, etc. Then I got the flu. I was very sick and unable to run at all for 9 days. Now I am not quite well, but starting again. Today, I ran 5 miles SLOW and it was harder than my 18 mile long run. Age 60.<br><br>
Any hints on getting back on track?

 

[Doctor Wu]

Run easy and avoid speed work for the first week back. After that go on as planned. You've got plenty of time. You'll be fine.

 

[Jill]

bill, I am training for a HM (it's the weekend after Boston), got bronchitis and was off from running for 2 weeks in February. When I started back to running this past week it was like you described, very hard and I lost my speed. I listened to advice from others here on the board and just kept plugging along and didn't worry about my speed, just tried to log the miles, as hard as they were. After one week I'm feeling better, and after next week I'm sure I'll be feeling even stronger. Just get out there and run it slow right now. Next week will be easier.

 

[VictorN]

In 2005 I got a sinus infection that took me out for about 9 days. You'll be fine. Just ease back into the training as quickly as your body allows. Keep ramping up the mileage, at an easy pace, till you are back on track. Listen to your body and hold back if the aches and pains tell you to. Don't forget to build in recovery days. It is tempting to leave them out as you try to build up your mileage, but don't do that. They are important.<br><br>
Victor

 

[runbill]

Thanks. I woke up yesterday with DOMS? after 5 miles! I went out for a 5 mile run with a 1 minute walk break every mile(I was scheduled for 20). It was still hard, but easier than yesterday. I guess I'll take off today as a recovery day and start back up again Monday.

 

[runbill]

Okay, I'm making progress. Yesterday, I finished a 20 mile long run. I was scheduled to run 22, but because I missed a couple of long runs and am not yet 100%, I scaled it back to 20 and walked for one minute every mile. My overall base was 9:48 which is at the slow end of my training range, but considering the walking, it isn't that slow. I will try to jump into my regular training this week.