Injuries and/or sickness are unavoidable in life. Even ultra -runners, as strong-minded as we think we are, deal with them at some stage. If it happens in the off-season that’s ideal. If it happens on race week that’s not so ideal. However, when it does happen, we must adapt our training and lifestyle to return to health as quickly as possible.
It’s not that easy though, is it. As an athlete, we cut that timeframe as close as we think possible before lacing up the shoes. For good reason. Detraining is a real thing. The loss of fitness doesn’t occur overnight, but, most athletes start to panic at the mere sniff of an off day. Maybe the exert from this Training Peaks article on Detraining will provide some reassurance:
“Once you hit the 10-day mark, you are starting to lose endurance, increase body fat and then at about 14 days mitochondrial density and enzyme activity declines. Aerobic benefits really decline at that 2-week mark and becomes more impaired with prolonged detraining.”.
Now I’m not going to lie, with my COVID I got close to that 10-day mark of no running. I had thoughts about Tarawera and not being fit enough to put in the performance I’m capable of.
However, I was in no way capable of running. Covid hit me hard. Also, I’ve heard the terrible stories of long COVID and wanted to make a sensible return to training.
So here are the steps I’ve followed thus far:
I’ve monitored my HRV each day and waited until my HRV bottomed out and started to improve. From here, I tested my body by adding heat stress with a sauna session (check out my in-home Copenhagen Sauna from Alpine Spas NZ). This felt alright although I felt a bit fatigued that afternoon. I had another sauna the day after and felt great.
Two days ago (Day 8), I had my first run back. I monitored my HR the whole time making sure my HR stayed at around 140bpm for the 35 minutes on the flat.
Stats for this run were: (noting I had to back off the pace due to HR creep as the run went on)
After Day 1 of running I flagged the sauna as I felt the run was stressful enough and I wanted to see how I pulled up.
Thankfully I pulled up well and with consultation from my Coach Robbie we decided on an hour at the same intensity (140bpm).
Stats for run below: (Noting faster pace for lower avg HR and longer duration than Day 1)
So, with two days under my belt, I’ll continue to rebuild to health. Not to rebuild my fitness but grow it to race day.
If people are interested, I’ve been super impressed with my Coros Apex Pro 2 and Coros arm-based heart rate monitor. This combo has helped me keep track of my sleep, HRV and Heart Rate in my return to health.
Thanks to everyone for the messages of support, I’m excited to manage my way back into this last phase of training before lining up for the Tarawera Ultra in a few weeks. If your keen to know a little more about how to approach this race or an ultra in general. Join me this Thursday (1st Feb) at 7:30pm (NZT) for an Ask Me Anything session (paid subscriptions are available for $5 a month)