My older sister (who is a very experienced marathoner and triathlete) says that having a week off from training every 5-6 weeks actually improves her fitness because it gives her body some recovery time. That said, you've had time off because you've been sick, so that's probably been a bit hard on your body.
I'd recommend that you do a few easy runs this week (since you're recovering from being sick) - skip the speed work and hills. For the upcoming 10K this weekend, you have several options depending on how you feel etc. If you're still feeling a bit beaten up by being sick (or if it's really hot), then treat the 10K as a long, slow run (rather than a race). If you're feeling really energetic, you could plan to race the first 4 miles, and then slow down for the last 2.2. Or if you're feeling strong and really want to get some miles in, you could run the 10K at a long, slow run pace, and then add another couple of miles (at a slow pace).
The main thing is to not let the setback derail you. Look at it as "You've been out ONLY a week", not "oh gawd, I've missed SO MANY days". That being said, I would repeat the week. Are you running the 10K as a training run or are you looking for a PR? If your longest run so far is 8.5 miles, you are well enough along to handle the 10K, Just monitor your runs during the week and decide based on how those go.
Tapers are part of a good training plan. Think of this as just an unplanned taper.
You'll be fine.
Fitness Minutes: (41,076) Posts: 1,178 8/19/12 10:26 A
Sometimes cirumstances cause us to re-evaluate our goals and change things accordingly. If your goal is to "finish" the half-marathon, then you can simply try to do 5 or 6 miles as your long run the week before. For the half in October you are well on your way and this little blip shouldn't throw you off too much, especially if the goal is to finish. I would suggest keeping consistent runs in the week and for your long run, start at 8 miles again and build from there. The longest run I have did before the half was a 11.5.
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Fitness Minutes: (22,693) Posts: 5,802 8/19/12 10:14 A
I've been training for a half in October and I got very sick this week, then the twins got sick. So training got derailed and I have not run in 8 days.
I need to get back on track, but not sure where to start. Repeat the last week of my training? Just run easy all week? My longest Sunday run so far into this training was 8.5 miles. I have a 10 K scheduled for next Sunday, a week from today.
Please help. What shoud I run this week to feel good for the 10K next Sunday and get back on track with my half training?
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