Starting to Run After a Layoff is both Awesome and Horrible

I started running in 1994 as a supplement to the strength training I was doing at the time. Powerlifting was my thing back then, but I did enjoy the few miles I ran each week. Even ran the Chilipepper 5k with Matt that year, mainly for the free chili and beer at the finish line. I forget what I ran it in, but I still have the unwearable, heavy cotton t-shit.

Between then and a few months ago there wasn't a period of more than a week in which I didn't get out and run.  I remember reading an article in Triathlete Magazine by Dave Scott on off-season training where he specifically said to keep running. His basic argument was that if you stop running completely your body would have to rebuild its ability to withstand the impact that running places on the body. I'm sure it wasn't scientifically researched, but the theory made sense to me. Maybe it's because I enjoy to run. Who knows. Either way, even in the off-season I might ship out on swimming or biking, but would make sure I ran 20-30 miles every week.

A few weeks ago I started to run again after a three month layoff. The first run was 10 minutes - doctor's orders. I made it without stopping and without pain. Success!!! Not very fast, but speed wasn't really the point on that Monday morning.

A few days later I tried again with success - fifteen minutes of running (the upper limits of my allowable daily run). Since then I have been able to slowly increase the time/distance of my runs as well as the frequency. Last week I ran three times for a total of 8 miles.

And it was Awesome ...

After the horrendous winter weather we had in Bethlehem, keeping me inside most every day, it has been nice to be back out on the roads running and/or biking on a daily basis. Even on a muggy, humid day like today, just being outside doing what I have done for two decades is a pleasure. Now, more than ever, I find it hard to believe there are so few people out on the roads with me during the early morning hours.

As great as it has been to be back out running it hasn't been all good. Starting up again is essentially starting over from day one ... with a few big differences. The biggest difference is that I am fairly fit from swimming and biking. This is a good thing, but humbling when I run. The body can do what it can right now which is nowhere near what my cardio system could handle. As a result, running is both hard and easy. Hard because the body has to rebuild its ability to run fast(er) and long. Easy because, even when "pushing it," my heart rate can't get up where I would like it to be. Just not able to work hard. All part of the process I guess.

The other issue I have faced is the soreness. That first day back I ran a little over 1 mile. The next day my calves, quads and hamstrings were sore. Back in the day (literally 9 months ago) I could run 20 miles, grab some breakfast and be on my way like nothing happened. Now, one mile and I'm sore for 48 hours. Again, all part of the process.

Back to the awesome: I'm able to run and I will be able to do triathlon again. I've been saying it all along, but now I know it's going to happen ... because it is happening.



Train hard. Stay focused.
Jon

Mid-Season Training Break

Last year I tried something new with my training - the mid-season training break. At 43 years old I'm no spring chicken. With years of pounding on my legs, I was finding that by the time my late season races came around, my body was really beat up. The result: some pretty mediocre performances.

Not being the sharpest tool in the toolbox, it took me a few years of this to figure out what was happening. What was even harder was following through with the solution. See, I have never really believed in the need for rest and recovery. Yes, I know it is necessary, but I have lived in denial of this fact for years. See, in my world, I should be able to work my ass off day after day after day and just get fitter ... I have come to realize we don't live in my world.

The mid-season training break is exactly what it sounds like - a hiatus from "real" training. In my version, I bring the volume of training down AND the intensity of the training. This means no long bike rides, no long runs, and no intervals (except at Masters Swimming, where I generally will do the workout but seat myself back from where I normally would swim). I will also try and run/ride flatter courses than I would normally seek out (have to keep it easy, after all). The idea is to really allow the legs a chance to recover and heal.

To take what is essentially a training hiatus is a big step for anyone who suffers from "Type-A Personality Syndrome." While it may make rationale sense, it not only doesn't feel right (I need to do more, more, MORE!!!!), it takes a lot of belief in your personal fitness level. Because, you know, if I don't do those hill repeats I'll never be able to climb a hill again and my fitness will totally disappear.

The first time I did this I did it based on what I knew should logically/rationally work. In other words, I took a huge leap of faith. Last year I set my race season up with my "A" race being Ironman 70.3 Augusta on September 30. The first part of the season I built up to racing Ironman 70.3 Eagleman and the Philly Triathlon (Olympic) in June, followed by two very easy weeks of training. Over the Summer I raced a few shorter distances, building to Augusta. These races mattered, but only as part of the build for Augusta. The goal was a PR at my "A" race and solid, specific performances at the other races.

Long story short ... it worked. I did well at both the NJ State Triathlon and Steelman Triathlon, leading to a 13+ minute PR in Augusta. I believe it worked for a couple of reasons.

First, even though I took 2 weeks of downtime, in reality it is more like 6 weeks until my training is back full tilt. I knew it would be a mistake to just rev it back up immediately after the forced rest. After all, I'm not 23 or even 33 years old anymore. Even  though it was coming from a higher level of fitness and training, I built up my training in the next few weeks like I do in January, gradually increasing both duration and intensity.

Second, because I gradually built my training up again, I was able to really hit it hard in the 4-week build block for Augusta. My legs were good. Mentally I was fresh. Key workouts went well. My fitness improved.

Third, my legs were fresh for race day. Not having 9 months of residual fatigue in my legs made the two week taper work like it should. So good, in fact, that I thought I peaked too early, as my legs felt so good race week.

What is the downside of the MSTB - actually doing it. Seriously. Taking a break at the end of the year, after my last triathlon or a late season marathon is easy. For years I have basically taken a good month and let the body heal. To back off when things are going good, the weather is warm, the days are long is counter-intuitive to me.

Now's the time I should be on the bike until 8:30 pm. There is light at 5:30 am, perfect for a morning run. And the pool is outside. Yet, I forced myself to take that break.

And again this year I am doing the same ... right now ... it's killing me all this rest. Currently I'm in the middle of week #2 of unstructured training. I've done some running, biking and swimming. Heck, I even went on a real vacation, sleeping as much in 2 days as I do in some weeks ... I miss my bike ... but I stick with it because it is better than bombing my Fall races because I was too hard-headed to take some downtime.

If you are looking for some other thoughts on this subject, both Pro Triathlete Jesse Thomas and the crew at Endurance Corner have some thoughts on the matter.

Did I say I miss my bike?

Train hard. Stay focused.
Jon