Back after a lay off

As you will see below, I have had a bit of an off time from my running. Don’t get me wrong, I miss running when I take time off. But, the community theater production of “Godspell” that I was performing in really took a lot out of me. I was simply too tired to get up early in the morning to go out for a run. Instead, I slept in. As I took the days off, I began to wonder just what effect the lay off would have on my endurance.

I know so many runners who really freak out when they miss a run. Or if they sustain an injury and have to take a lot of time off from their running, they believe that their training will all evaporate and they will have to start all over again. I sometimes find myself with that same mindset. I will run on days when I really should be resting. This can lead to further injury if I am not careful. I have learned to listen to my body and if I don’t feel right or feel an ache or pain that is abnormal, I simply stop running and walk back to the start. I want to avoid any prolonged periods of no running.

I only had logged two short runs in a 2 week period. When I set out for my 5 mile run on Friday, I wondered how it would go. Would I be able to run at the same pace I had been prior to my rest period. I have to say that the lay off was actually a bit rejuvenating. My legs felt fresh. I felt light on my feet and the run seemed easy and comfortable. Today’s 8 miler was equally as easy. I must not have lost any of my fitness level in my two week break. I will keep this in mind should I ever really need to take some time off.

I still wondered what can happen if a runner is forced to lay off for a more extended period of time. According to Running & Fitness News:

“Stop running for just a week and your maximal aerobic capacity (max VO2), one of the indicators of performance potential, begins to decrease. Take two to three weeks off, and you'll add a minute or more to your 5K time. Stroke volume (the amount of blood pumped by the heart per beat) also wanes by 10% or more in just three weeks. Even your muscles' aerobic enzymes (key chemicals that help produce the energy you need to run) fall by 25% or more in 21 days. Muscle atrophy (decreased strength, flexibility and endurance) begins immediately. The psychological impact on a runner can be formidable.”

Don’t be frightened by the above. If you have been a runner for most of your life (like I have) your body can bounce back to its former level. You will just need to take it slow and easy once you can get back out on the road. Do not immediately go back to your normal running routine. Ease back into it. Take a step back and start almost like a beginner. This will allow your body to remember where you have been and make your runs easier. With patience and an acute sense of your body, you will get back to your former form.

I am going to post this short message as it has been a while since my last post. I do want to thank my fellow cast members from “Godspell” for making the entire experience a great one and one that I will have lasting memories from for many years. It is amazing how close you can become to people you never knew prior to putting together a theatrical production. I also want to thank my Mom and Dad for coming all the way from San Diego to see the show. It had been 31 years since they saw me on the stage. I hope it was worth it.

Here are my training totals:
Oct. 25 – 10.10 miles (1:25:29, 8:27 pace)
Oct. 26 – 6.20 miles (52:18, 8:26 pace)
Oct. 27 – 3.10 miles (23:40, 7:37 pace) – Speedwork
Oct. 29 – 6.10 miles (52:15, 8:34 pace)
Nov. 3 – 5.00 miles (43:05, 8:37 pace)
Nov. 4 – 4.10 miles (35:56, 8:45 pace)
Nov. 13 – 5.00 miles (41:50, 8:22 pace)
Nov. 14 – 8.00 miles (1:07:26, 8:26 pace)

Total Miles: 47.60 miles
2009 YTD Miles: 1,701.75 miles