Feeling Sick? To Exercise or Not to Exercise. That is the Question

While we were flying home from Florida on Friday, Les starting complaining of a sore throat.  By the time we landed he was coughing and blowing his nose.  I felt great until Monday afternoon.  While his has been in his chest and throat, mine has mostly been sinuses.

A quick Google search on "exercising when sick" brought up over 24 million results!  The most common is the "above the neck" rule.  "If your symptoms are above the neck, including a sore throat, nasal congestion, sneezing, and tearing eyes, then it's OK to exercise. If your symptoms are below the neck, such as coughing, body aches, fever, and fatigue, then it's time to hang up the running shoes until these symptoms subside."  (WebMD)  Most of my symptoms have been above the neck, but I haven't slept much the past couple of nights, so I've taken the past two days off.  I'm just taking it day by day.

Of course there's a lot more to it than that.  The same article from WebMD says that fever is the limiting factor.  "The danger is exercising and raising your body temperature internally if you already have a fever, because that can make you even sicker."  The article doesn't address stomach flu,but unless your neighborhood is lined with port-a-potties, it's probably not a good idea to head out for a run!

I have a couple more of my own "rules" - "How did you sleep last night?"  If you spent half the night getting up to blow your nose or cough, a little extra rest is what your body needs.  "Do you just feel crummy, no energy, dizzy?"  Go back to bed!  I don't have a gym membership, but if you do, don't go when you're still coughing and sneezing.  Nobody wants your germs!

As you get close to feeling like yourself again, don't go full out.  You're setting yourself up for a relapse (been there, done that.)  Go out and walk a little to see how you feel.  Run half a mile and see if you're back to coughing and feeling terrible.  Don't push yourself!  It's not worth it.  Let the sickness run its course.  You won't lose all your fitness.  Do you really want pneumonia?  (Done that, too!)

Source

I think the bottom line is just as there were over 24 million results on my search you are unique.  Listen to your body.  And don't feel guilty for taking care of it!

Have you been sick yet this season?  Do you soldier on or take extra rest days?

Recovery Week and A Chat with My Doctor

Over my shoulder is a cattle ranch.  5 trucks passed me while I was riding the trail this morning making for a very dusty cyclist!

In the past two weeks I have seen my gynecologist, general practice doctor, and had my annual mammogram.  It was time for all three so I just clustered them together to get it done.

After greeting me on Tuesday morning, my GP said, "So what are you doing these days for exercise?  Do  you walk in the mornings?"  "I ran a marathon on Saturday." He kinda walked into that one!  He is not anti-running, but he's not exactly pro-marathoning.  He has a brother-in-law who has been running for years and tried to get him to run a marathon.  I think the brother-in-law's constant "encouragement" has been a little much for dear doc, because he said more than once, "no way will I ever run a marathon!"  His biggest concern is that I don't push my body to a point of harming it.  Hopefully, I was able to reassure him that I understand my limits.  My lab results came back and all my numbers are great!  My overall cholesterol went from 180 last year to 142 this year.  I'm 51 and on exactly zero medication, I feel great about that!

I took FOUR rest days this week!  Two were physical rest days and two were mental rest days.  I couldn't move without pain on Sunday, Monday morning was still pretty painful.  I walked about 2 miles on Tuesday and could tell I was starting to recover.  I did an easy bike ride on Wednesday, rested Thursday and Friday, and did a trail ride this morning.  I ended up with a whopping 20.49 miles for the week.

I did not run a single time this week!  I thought I would, and I could have, but it felt nice to not have any pressure to do so.  The pressure was all from me, but it was pressure anyway.  There are seven weeks left in this year and I plan to finish strong with over 2,000 miles!

Final Thoughts and Future Plans

I've taken a ton of rest days this week.  The first couple because I was so sore, and the last couple because we have Santa Ana winds howling and I just didn't feel like fighting them!  I'm not worried about losing fitness, I think I needed to mental break from training as much as the physical.

Frazz is my favorite comic strip!  Especially because Miss Plainwell is the faster runner ;)

I've analyzed my marathon career (a total of four races!) and realize that I need to dial back my expectations for now.  A sub 4:00 may never happen and I am okay with that.  Finishing a marathon is a big deal and a 7 minute PR over my 48 year old self is a great accomplishment!

I don't have any regrets about my most recent marathon.  (Wait, I do have one - the professional photographer did not get a finish line picture of me. I was completely alone when I crossed the finish line and I guess they must have been bored and looked away.  I'm sad about this because Les didn't take any either - he saw the photographer and really thought they would get a great shot.)  I have to be honest with myself and say I'm not ready to run that distance any faster.  My previous best was 4:53:33, so a sub 4:00 would have shaved off almost an hour.  Kinda unrealistic, yeah?

I haven't chosen a race for next year.  I've enjoyed doing different marathons, but I really enjoyed my experience with this particular race.  I do like the smaller size (1,199 finishers) as opposed to the massive Honolulu Marathon.  I am not willing to commit to more than one marathon a year.  Sixteen weeks of training plus a couple of easy weeks recovery is more than a third of the year.  I enjoy the training process, but I also enjoy having the liberty to do less or more on any given day.  Maybe I should think about shorter races for a year?

My strategy for next time:

• Set a more realistic goal - around 4:40, which would be another 7 minute PR, with a stretch of 4:30.
• Run with a 4:40 pacer, in the hopes that starting at an easier pace will leave more in the tank at the end.
• Continue with my cross training strategy.  Running no more than 4 times a week, with cycling 1-2 times a week worked for me.
• I've got to get better at running up hills!  I have plenty of places to train, I just need to do it.
• Continue speed work.  I loved the variety of intervals that I did this time and plan to keep doing them once a week even when not training for a specific event.

Marathon Recovery Week Zero

I stumbled upon Hal Higdon's Marathon Recovery Guide two weeks after my first marathon.  This is the plan I'll be following for the next 5 weeks.  This week is called Week Zero, here is the plan:

Recovery begins the minute you step into the finishing chute. Keep moving and start drinking, preferably a replacement drink such as Gatorade. Research suggests that refueling works best if done immediately after exercise, when the body is eager to absorb energy. As soon as your stomach can tolerate food, start eating. Most marathons provide bananas, yogurt and other easily digested high-carbohydrate foods. These are good for you. A long walk to your car or hotel room won’t hurt you. After that, get off your feet and rest an hour or two. By then, you should be ready for more solid food. It too should be high in carbohydrates.

Sunday: Rest

Monday:  Rest

Tuesday:  Rest
Yes he really does recommend three days of complete rest!  "Starting to train too soon can delay that recovery. You earned this period of rest. Take it!"

Wednesday:  2 miles easy

Thursday:  Cross train

Friday:  2 to 3 miles easy

Saturday:  Run easy, no more than an hour

M4T W15 Results

I knew I was going to make some changes to this week's schedule.  I received a phone call early Sunday morning letting me know a family friend had passed away.  Her funeral was yesterday in my home town, 220 miles away.  I made the trip in a single day, so about 11 hours of driving and sitting.   I also decided to do my last long run tomorrow - there is a route I want to do but it's a pretty busy road Monday through Saturday, it's also very dark but with the time change in the morning it should be perfect!

Sunday - Rest Day
Results: Rested

Monday - 3 miles easy (10:35 pace)
Results: Rode 9.3 miles in 44:51, 12.4 mph
This is the first time I have worn a jacket and full finger gloves this Fall.  I think it was about 55 out - I was very happy!

Tuesday - Intervals - 10-11 miles w/8 x Yasso 800
Results:  Ran 3.78 miles in 46:23, 12:16 pace
I don't even remember why this run was so bad or why I didn't do intervals!  I guess it's been a long week.   I did get some great pictures of the sunrise.

Wednesday - 3 miles easy (10:35 pace)
Results:  Rested
I was really tired this week and decided my body needed the extra rest more than it needed a three mile run.

Thursday - 4 miles easy (10:35 pace)
Results:  Ran 5.02 miles in 1:02:27, 12:27 pace
Santa Ana winds started blowing again, worse than last week.  I wanted to run on Thursday to prove that I actually could run and not trip!  The wind made the adventure extra special as I was dodging downed branches and tumble weeds, but I did not trip!

Friday - Rest day
Results:  Sat, sat and sat some more!

Saturday - LSD 8 miles (10:35-10:50 pace)
Results:  Rode 10.52 miles in 49:50, 12.7 mph
It felt good to move again.  I was pretty stiff after yesterday so I'm glad I didn't plan to run today.

Total planned miles 26
Actual
Running  8.8
Cycling 19.82
Total 26.62

Year to date I am now at 1,706.74 miles.  Less than 300 miles to hit my 2,000 mile goal for the year!  Total miles for October - 190.40.  I'm ready for the time change - as a morning exerciser I don't like it as dark as it has been lately.  So don't forget to set your clock back tonight (unless you live in Hawaii or Arizona!)  And while you're at it...

Final Preparations

I am less than 20 hours away from the start of my third marathon! I am as ready as I'm going to be. Working on what I can control and trying not to stress about what I can't control.

It takes a lot of stuff to run a marathon!

What I can control:

• My clothes are ready.
• My iPod and watch are charged.
• My fuel is mixed and in the freezer - I'm hoping it will be at least "cool" for part of the run. 
• I am staying off my feet while wearing compression socks. 
• I'm eating carefully and hydrating plenty. 
• I've already had one nap!

What I cannot control:

• Mostly the weather. The current forecast is for high winds (20-40 mph!) with the possibility of showers!
• The crowd. There are over 30,000 people registered for this event. It is a mass start and I'm just hoping I don't get behind a wall of walkers!!

Again, I'm number 976 if you're interested in following my progress here.

Happy Thanksgiving!

For the first time in a LONG time, I slept until 8:00 this morning!  No Turkey Trot for me.  I've been training hard and I'm planning on doing my long run tomorrow, so I snuggled in and slept.

Benefits of Recovery Time

I recently replaced my Garmin with a Suunto Ambit2.  I'm really liking it.  Most of the features are the same, but the watch seems much sturdier so I'm hoping it will last a lot longer than my Garmin.  The screens that I see while running are completely customized using Movescount.com.  When I'm finished with my run, I get additional information and can also upload the data to my Movescount account for even more!

These are pictures of my watch after today's run.  I ran 6 miles in 1:02:23, 10:17 pace.

 

 My average heart rate was 146, with a max of 163.  I burned 457 calories.

This screen is something my Garmin did not have.  Recovery time: 30 hours.  PTE 3.7

I've been surprised at hour accurate the recovery time is.  I ran 10 miles on Sunday and my recovery time was 53 hours.  I got up and ran this morning (48 hours later) and felt great!  I'm pretty sure I can do an easy run tomorrow, 24 hours later.

PTE is Peak Training Effect and indicates the impact of a training session on your maximal aerobic performance (VO2max).  The scale is 1-5 and is as follows:

1 - Minor Training Effect
2 - Maintaining Training Effect
3 - Improving Training Effect
4 - Highly Improving Training Effect
5 - Over-reaching Training Effect

Today's PTE was 3.7, definitely improving!  Level 3 can be repeated 2 to 4 times per week.  Level 4 can be repeated 1 to 2 times per week, but it requires 2 to 3 recuperative workouts (TE 1-2) per week.

Okay, I realized this may only be interesting to me (and Les!) but this is good stuff!  I know that I am working hard, but not overdoing it.  I see when I really need a rest day and can benefit greatly from it.

Today's effort really surprised me.  I started with about 3 minutes of walking, then started running.  I took a few stretch breaks, but never any walk breaks.

Mile 1 - 11:44
Mile 2 - 9:58
Mile 3 - 9:48
Mile 4 - 10:11
Mile 5 - 9:59
Mile 6 - 9:45

Four miles under 10 minutes a mile!  Overall pace 10:17.  Rest days really do pay off.

Training Week 7

Since I took yesterday off, I started this week with a strong run.  10 miles in 1:46:36, 10:39 average.  This was up and around Diamond Head.  Rest days really make a difference!  My plan this week will be to take either Monday or Tuesday as rest day #1 and Friday as rest day #2.  I also plan to run Round Top on Thursday.

Sunday:  10 Miles LSD
Monday: 6 Miles Easy w/6 Strides (pace 9:58 pace)
Tuesday:  Rest
Wednesday:  5 Miles w/3 Miles @ MP (marathon pace = 9:09)
Thursday:  7 Miles Hills (no planned pace)
Friday:  Rest
Saturday:  10'ish Miles LSD  (pace 10:04-11:04)

Planned miles- 38

This Morning's Run

At the top of the final Diamond Head climb

 I constantly remind myself that resting takes confidence. Anyone can train like a mad man but to embrace rest and to allow all the hard training to come out takes mental strength.

~ Ryan Hall

The above quote was in my inbox this morning.  Perfect, since I had taken the last two days off from running!  Those rest days paid off - I had a fabulous run this morning.  I think I'm slowly adjusting to flat, warm and humid running.  I cranked the iPod and ran:

Mile 1:  12:10  (this included 3 minutes of warmup walking before I started running)
Mile 2:  10:29
Mile 3:  10:52
Mile 4:  10:10
Mile 5:  9:55
Mile 6:  9:51
Mile 7:  10:26
Mile 8:  10:03
Mile 9:  10:17

9.02 miles in 1:34:29, 10:29 pace
Ave HR 150
Max HR 164
Calories burned 912

With views like this, who wouldn't want to run?

Thoughts on Streaking

In 1974 the Ray Stevens song "The Streak" was released.  I was 10 years old, but I still remember the days when "streaking" in public was quite popular.  People would strip down and run across a football field or baseball diamond.  The song had the famous line:  "Don't look, Ethel!" That's really not what I've been thinking about, but when I wrote the word "streaking" all those memories came back!

I'm actually talking about a running streak.  Running everyday for weeks, months, or years.  I've never had more than a 10 day streak and I've wondered how I would do if I tried to run everyday.

In 2007 I had my first 2,000 mile year - I ran 2,415 miles in a single year.  In 2009 I set a goal to run 50 miles a week for a total of 2,600 miles.  I did it, but I was completely burned out from running when 2010 came around.  Fortunately in 2010 I discovered that mountain biking is a lot of fun, I was able to stay active and my love for running eventually returned.

Of course this year was huge for me - TWO marathons!  My miles will be lower than they have been since 2006, but I've accomplished so much.  Marathon training had me taking two rest days a week and I certainly needed them.

I don't have an answer.  Since I've never tried a streak, I don't know if it would help or hurt.  I think a better streak would be consecutive "active" days, whether that be running, walking, cycling, or strength training.  I do know the older I get the more my body needs rest.  So I'll ask you...

Have you ever had a running/active streak?  Was it good or bad?

Do you remember Ethel??

August 7th ~ 8 O'Clock

It's 8:00 and my poor Garmin has no data for today.  There's nothing wrong with my Garmin.  It's fully charged and ready to go.  My hamstring says otherwise.  It is SO sore! All because of one cartwheel.  I'm hoping I'll be able to at least go for any easy bike ride tomorrow, but for today, I'm resting it as much as possible.

Marathon Recovery, Week 2 Results

On Monday I posted "I'll be following Hal Higdon's Marathon Recovery plan for the next couple of weeks."

What I actually did this week:  Nothing. Nada. Zip.  Zero.  Zilch.

I did not walk, run, ride, swim, stretch, or sweat in any way, shape or form.  We spent most of the week out of town.  I packed running gear, but did nothing with it.

How do I feel about this?  Actually, very good.  I needed the complete break and was ready to run again this morning.  5.46 miles in 1:02:11, 11:23 pace.  Not fast, but faster than I've been since my marathon.  My last half mile was a 9:18 pace.  And I'm ready for more this week.

Weekly Mileage Report

It seems strange to not have a weekly marathon training report.  Marathon training is over for now.  I could describe this week's activity in just about one sentence, "Ran a marathon, nothing else!"  That would cover most of the week, but here's the full report:

Sunday
26.23 miles in 4:53:33, 11:11 pace

Monday
Ouch!  Ouch!  Ouch!  My muscles were screaming.  Every step hurt and going up or down stairs was almost more than I could bear.

Tuesday
See Monday

Wednesday
2.48 miles in 44:52, 18:06 pace.
I was still hurting and for some reason thought getting out and walking would help.  It didn't.

Thursday
I finally started feeling better, but took the day off anyway.

Friday
4.63 miles in 26:32, 10.5 mph
I was on my bike for the first time in months!  Hello long lost friend.

Saturday
4.76 miles in 1:01:43, 12:59 pace
I was ready to run today.  My legs told me otherwise after about 2 miles.

Total for the week:
Running (jogging, walking and limping): 33.47
Cycling:  4.63
Total:  38.10

Reading My Mail

TrainingPeaks had this to say about tapering:

It's normal to feel "off" during the taper. As you reduce your mileage before a race, you have time to obsess over every stiff joint and unfamiliar sensation. And tapering can make you feel weak, creating anxiety that can lead to an upset stomach. Think of each symptom as a sign that your body is recovering and preparing to race. Fill your new found free time with nonrunning activities that allow you to rest your body while keeping your mind occupied.

So far this week my running has been well below average, I've been really slow.  I'm also trying to not obsess over this ache in my right knee... this is actually a new pain, I've had pain in my left knee, but not the right.  Oh the mind games of marathon training!

Not sure about any new found free time, other than sleeping until 6:30.

Good News

 There was a note in my training program for today that said:

As you reach your peak training volume, it's typical to feel achy, sore, and tired, especially if you're pushing yourself harder than you're used to. These reactions should fade once the taper begins, and you're running less and resting more.

That describes me to a T right now!  It's a relief to know that what I'm feeling is normal, but it will fade soon.

The Importance of Rest

I may have blogged about rest before, but this was in my training plan for today and I thought it was worth sharing:

If you get no sleep the night before a hard workout, try to rejigger your schedule and run easy instead. It's best to do the hard workout when you're well rested. If you try to run hard when you're tired, the workout will seem tougher than it should. You'll have to use more energy to perform at the same intensity, and that can be discouraging.

It's not just the rest DAYS that are important, but quality rest at night as well.  Using more energy to perform at the same intensity is not my idea of fun!

Injury Prevention 101

Welcome back to Injury Prevention 101, class!  Last time we talked about "What to do When Everything Hurts."  Today we'll talk about "How to Keep Everything from Hurting."

Let's examine Runner K.  She is a first time marathoner with a goal of 4 hours.  She has never worked on speed or pacing before.  During week 5 of marathon training (MT W5) she upped the pace significantly.  She had a 5 mile run at 9:14 pace and another 5 mile run at 9:08 pace.  When it came time for her LSD of 13 miles, she was hurting the entire time and finished with a 10:36 pace.  She was very disappointed.  She also hurt for several days after that.

Now let's look at Runner K during week 7 of marathon training (MT W7.)  Her fastest run was 6 miles at 10:16 pace, but her LSD was 16 miles at 9:48 pace.  She had minimal pain the next day and was able to run 5 miles, with strides, at 9:49 pace two days later.

So what has Runner K learned?  A 9:08 pace is too fast for now.  Her legs aren't conditioned enough for that just yet.  She is also learning the importance of going very easy on easy days.  This might including *GASP* walking part of the time!

With just under 10 weeks until her marathon, I am sure there are more lessons to learn from Runner K!

MT W2 D4

Today's Plan:  Rest Day

Don’t worry about losing your fitness on rest days. Rest builds strength, reduces fatigue, and prevents injuries. Since most running injuries come from overuse, a day off at least once a week can help prevent a three- or four-week forced layoff down the line due to a strain or a stress fracture.

Result:  I was undecided about taking a rest day when I went to bed last night.  I feel like I just took one!  Plus our weather forecast was for cool temps today and wind tomorrow.  I'd much rather run in the cold than the wind.  But, I woke up with very sore muscles today, so a rest day it is! 

My next three days look like this:
5 Miles Easy
5 Miles Easy
9 Miles LSD

I'm sure I'll benefit from today's rest.

Why I'm Not Running Today

Great title for a marathon blog, right?

I'm taking a little break from running for two reasons. First, I signed up for a marathon training schedule that is 16 weeks long. It begins in February. It is all running, all the time. Five days a week with a specific purpose for each run. I'm sure my cycling miles will be non existent during that time, so I'm going to enjoy my bike in January!

Secondly, I need new shoes. Go buy some, right? Well that's not as easy as it sounds. I wear a size 5 shoe and they are not easy to find. I have been wearing the same model (Saucony Shadow 6000) for the past decade. They work for me. I can order them online and go out for a 10 mile run the first day they arrive. My current two pairs have over 350 miles each on them. I noticed some pain in my right foot and left knee on Tuesday and knew it was time to get some new shoes. I went to my favorite running site (Road Runner Sports) only to find that the shoes are not available until the middle of January. I went ahead and ordered two pairs, but won't risk running in worn shoes in the meantime. I do not want to start marathon training injured!

So for now, I'll keep working my cardio with mountain bike rides.