For a runner, needing to skip workouts because of illness or injury is frustrating. I used to be the athlete who rarely blew off a workout. Nagging pain? No problem. Runny nose and hacking cough? I’d tell myself to toughen up and get out there.
Often, that attitude is fine. Sometimes, though, a tiny twinge snowballs into a major injury that derails months of training. Recently, I’ve tried to be better about listening to my body, but sometimes I don’t like to hear what it is saying.
I caught a cold in the beginning of March. At first, it seemed like a typical head cold, but the congestion, aches, and coughing stuck around for more than two weeks. When determining whether to run with an illness, I evaluate my symptoms using the neck rule: Congestion, runny nose, and other above-the-neck symptoms? Head out for a run. Chest congestion and body aches mean that instead of lacing up, I force myself to stay on the couch with tea, a blanket, and a book or favorite TV show.
This strategy usually works. After a couple of days of R&R, I feel much better and pick up where I left off. During this stretch of training, though, I took a couple of days off, felt a little better, went for an easy run, and then woke up the next morning feeling sick again. When I attempted more difficult workouts, I either couldn’t complete them because of exhaustion or coughing fits.
After fighting with my body day after day, I decided it was necessary to take a break until I felt 100 percent better. As a result, my Shamrock Shuffle time was slow. In fact, I didn’t even beat last year’s result. Still, I had fun; it’s one of my favorite races of the year, and I’m trying not to dwell on the outcome. Instead, I’m focusing on the miles ahead.
Here are the results from the 2014 Shamrock Shuffle (left) and the 2015 race (right). I was hoping to post better numbers this year, but illness derailed my training.
I’ve drafted a training program that culminates with the Rock ‘n Roll half marathon on July 19. I’m happy with it for now, but I plan to make adjustments during the weeks ahead. The plan has a good amount of work at target race pace as well as distance, speed, and hill workouts to prepare my body for the stress of 13.1 miles.
My runner friends and I talk about the role luck plays in a PR. We all work hard, but staying well and injury-free are huge contributors to success. And then, you can get less-than-ideal conditions on race day. Cold, wind, heat, and precipitation all can affect times. Wish me luck during the next couple of months. I’ll need a hefty dose of it to meet my goal.
Do you have any tips on keeping training on track while sick or injured?