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Nov 2019
9:51am, 7 Nov 2019
33,081 posts
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HappyG(rrr)
Very best of luck for the taper riggsy (as Jock Itch said in the book review, P&D taper is pretty brutal! 3 x 1600m is one I think I've never managed 10 days out in the P&D schedule!)
Love it Paul!  G
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Nov 2019
9:55am, 7 Nov 2019
9,411 posts
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larkim
Excellent session riggsy, I love that 3x1600 session. If you get the first mile right, the last one is a real challenge to maintain pace, but if you can nail it it is really satisfying. And by that time in the plan, if you can't recover quickly from that session then something isn't right.
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Nov 2019
2:39pm, 7 Nov 2019
9,421 posts
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larkim
How unfit is it possible to get very quickly?
I'm T+39 days since the calf issue, and all seems to be healing well. I've settled on doing just easy running in November, so 15-20m this week, 20-25 next, 25-30 or so the week after to build back gently.
Since the injury, I've done just about chuff all. A couple of half hearted turbo trainer sessions, a couple of 3m runs as abortive tests of whether I was over the pull or not, and then this week 11 miles so far (3, 4, 4). My heart rate last night avgd 145 for about 8:40 pace. 2 months ago I did more or less the same route averaging 127 for 8:35 pace.
Any rules of thumb as to how far back a 4 or 5 week layoff should set you? And how quickly it can be rebuilt to an acceptable level? I'll have to wait and see of course, and consuming excessive amounts of wine and putting on 2kg won't have helped much either of course.
But I will admit I've been quite surprised how significant the impact appears at the moment. I ran without taking a peek at my watch last night, and was secretly imagining I was running at about 8:10 pace, but clearly I'm a way off with my judgement!
Building back up is part of the fun I guess!
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Nov 2019
3:40pm, 7 Nov 2019
6,673 posts
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paul the builder
I think you might get different answers to this - how fast fitness is lost seems quite individual to me. Personally I thought I gave it up quite quickly - I could have seen 30 sec/mile effect (at the same easy HR level) in just 2-3 weeks out. 60 sec for a 5-6 week lay-off. Undoubtedly annoying, but:
a) it is what it is, and
b) it was extra incentive to try to avoid injury in future
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Nov 2019
3:59pm, 7 Nov 2019
9,423 posts
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larkim
The voice of reason as ever ptb! I can guarantee not getting injured if I don't run at all though...
But yes, it is what it is. I reckon I'm about that 60s for the same HR, so that seems a decent enough rule of thumb.
The key is in how quickly it is restored, and enjoying the restoration process!
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Nov 2019
4:10pm, 7 Nov 2019
29,642 posts
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SPR
What PtB said. You need to just work with where you are, not where you want to be.
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Nov 2019
6:21pm, 7 Nov 2019
4,356 posts
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Windsor Wool
I also feel like I lose fitness much more quickly than most articles claim. A month of nothing and I can defo be 30 - 45s /mile slower. Roughly, I think it takes me double the training time to get back what I lost. So, if you’re like me Lark you’d expect to be back in good shape at Xmas. No need to rush it....please, please, please target Manchester and think about how each session / race / double race in the build up impacts things. I’m judging you only on your mara time come April and nothing in between 😀!
I’m nearly 3 weeks in to my own off season. I feel like I’m enjoying it far too much in all honesty. I’m going to need my own dose of patience over the 6-8 weeks of re-training but I do believe that we all benefit from a bit of down time, planned or through injury.
Embrace the rest of the taper Riggsy. Remember that you really can only screw things up in the taper by doing too much. If in doubt, take the lesser option.
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Nov 2019
8:40pm, 7 Nov 2019
1,266 posts
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Daz Love
Been told by many a wise athlete, that you double the time you have had off, to get you back to around where you were.
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Nov 2019
9:14pm, 7 Nov 2019
9,426 posts
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larkim
I’m targeting Manchester, no worries WW. I only raced when P&D told me to though in the run up to Chester. JD doesn’t have target races in there that I could see, so less temptation. Marathon or bust!
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Nov 2019
9:59pm, 7 Nov 2019
839 posts
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SKR
I actually like losing fitness and building it back up again. those first few runs a week back after a full recovery that are completely niggle free are just pure heaven.
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