Forum > Running
Covid to First Marathon
DrT(weekendwrAcur):
Howdy!
I started posting here in November to share my training journey as I prep for my first Marathon in August. I thought I might pick up a few tips as well (which I have!)
Before I get into my training history (I may save that whole back story for another post) I thought I’d share my most immediate training challenge, and how I’m dealing with it.
On January 4, my wife and I were diagnosed with a mild case of Covid-19. Today is Day 12 since our onset of symptoms and (so far) today is my first day completely “asymptomatic”. She is still fighting a light cough and gastrointestinal troubles.
I have spent a lot of my convalescent time researching training in general, and also training after recovery from Covid. It looks like there’s a good consensus that
1. coming back gradually is important
2. Allow a week after resolution of symptoms to resume training
3. Keep the first week of actual training at roughly 50% intensity
So now with my Marathon in August that gives me all the time in the world to come back gradually and not rush things back.
But it gets more complicated... I signed up already for a Half Marathon on February 13. And I am trying to complete that event with a challenge time goal (6:00/km, or 2:06:30 for the trail half).
So as I plot my return to training... I am on the one hand being ultra-cautious about introducing intensity... while on the other hand realizing that I would need to squeeze in a couple weeks of real intensity in late January and early February if I want to achieve my time goal.
Before Covid... I had built up my distance and endurance to a point where I was ready for the half (18.5 km easy pace trail run on 20 December). But I had not yet done much intensity training at all.
So I’ve got a plan, and I’m going to take it one day at a time. Feel free to let me know if any of you all have direct or second hand experience with this that you’d like to share.
My next 5 weeks (best case scenario)—
Week 0: Easy walking, zone 0.
Week 1: moderate pace walking, zone 1. (Starts tomorrow)
Week 2: first run, and “long run day” 70% walking.
Week 3: light intensity during the week (zone 3) and first real long run (high zone 1 or low zone 2)
Week 4: some real intensity (z4/5) and a real long run (zone 2) but shorter due to upcoming race
Week 5: taper, then Race (zone 3 and maybe 25% zone 4)
RioG:
I can't help but wanted to say welcome! There are some talented runners here who will hopefully see this and chime in.
Fast Eddie:
5 week plan sounds reasonable. Don't know much about zone work, as I just run and race for fun and not at all that scientific.
Just prepare to be flexible. I hear Covid recovery can be up and down at times.
Good luck and welcome. :)
chqm8:
Im just a middle aged recreational jogger but welcome and good luck!
Sent from my iPhone using Tapatalk
DrT(weekendwrAcur):
Thanks y’all for the support!
The structured training I’ve done using heart rate and power zones is something that’s worked well for me in other sports, especially cycling.
It should be a good tool to keep me from getting “too eager too quickly” as I ease back in to things. And help me to make sure that week one is not really “training” but just active recovery.
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