Post Covid Rehab

[Beachcomber66]

When I tested positive, a week ago, my first (printable) thought was, “so what will this do to my HM plan?” I was due to run the final run in “5 weeks to go” last Monday.

I did a bit of reading around, and my conclusion was that vaccinated persons’ post viral experiences vary considerably. So, I was on my own!

Yesterday I found that my leg muscles and tendons had shortened, and my muscles were like rocks; they really ached too. So I spent ages slowly stretching things out, and I went for a socially distanced walk with Molly. Today felt as though it needed to be a run day; I could either go forward with a run, or regress by staying in or just walking. I decided to leave Coach Bennett at home, and head out for an easy paced 5k on a beautifully spaced out under populated forest path. I added in an extra long warm up walk (1km further than usual) then, heart in mouth, I began to run. Whilst it turned out better than I expected (no shortness of breath and no aches or pains) it showed me how much fitness I had lost since my last run 10 days ago. Monday coming would have been 19k. That is out of sight. My plan is to do another 5k on Saturday, and then, on Monday, I will just start running at easy pace and see how far I can get without pushing it. Not very scientific, but at least it is relatively risk free.

The main thing is that my breathing feels ok. I do not feel as anywhere near as fit as I did 10 days ago, but at least I wasn’t breathless after 1k, which was my main fear. Oh, the miserable miserly VO2 max docked me a point……🤬 😂😂

[SueAppleRun 10 Miles]

It's a really horrid virus, it can take a while to feel back to normal, you are getting there though,

[Beachcomber66 Administrator Half Marathon in reply to SueAppleRun]

One of the problems is its unpredictability; so it’s hard to make a plan (and I love a plan). Just a question of starting off carefully and reviewing between runs I think.

[SueAppleRun 10 Miles in reply to Beachcomber66]

Yes that's what I've been doing

[Week7 Half Marathon]

Well done so far! Fingers crossed you are bouncing back nicely🤞.My runs are still very erratic since covid in March. Somedays a rewarding 20 minute jog other days not so good. I like your idea of just going out and running as long as possible without pushing it -so on Saturday morning I think I will try exactly that.Thanks for the inspiration!!

[Beachcomber66 Administrator Half Marathon in reply to Week7]

Fingers crossed for both of us 🤞🤞🙂

[cheekychipmunks Half Marathon]

I’m so pleased you got out BC, and that your breathing wasn’t affected. Your fitness will return, and whereas you may not be able to run as far as you intended, with your Captain Sensible head on (we know how sensible you are), you’ll get there. 😀 The main thing is, you’re physically able to run. That’s mega. 👊

[Beachcomber66 Administrator Half Marathon in reply to cheekychipmunks]

You are right as ever Cheeky; I should celebrate the apparent absence of lingering issues. I want jam on it as usual!! See what Saturday brings and then hopefully a bit further on Monday. 10k would be good. 🙂

[cheekychipmunks Half Marathon in reply to Beachcomber66]

Sounds like a solid plan! 👊😀🏃‍♂️

[misswobble Marathon in reply to Beachcomber66]

Your jam comment saw me scurry to the fridge where I’d stashed a dish of homemade rice pudding Thanks for reminding me 💡😀

You’ll be hot to trot shortly! If the weather warms up that’ll be even better for you 🤞. A bit of warmth on the face is just lovely

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

Sun shining now and should be tomorrow MissW. Always happy to aid and abet a fridge raid 😋😋

[Sandraj39 Half Marathon]

Oh that all sounds really positive Beachcomber66 - and I am a great believer in the ‘see how it goes without pushing it’ training plan!🙂🤣 Good luck🙂

[Beachcomber66 Administrator Half Marathon in reply to Sandraj39]

🤷‍♂️ if I don’t set a target I can’t fail to hit it 🙂

[Sandraj39 Half Marathon in reply to Beachcomber66]

🤣

[Dexy5 10 Miles]

Great to hear you felt up to running today BC, and achieved a 5k. You might not get to HM on the due date but you can join me in the HU 10k instead . Good luck with your run on Saturday.

[Beachcomber66 Administrator Half Marathon in reply to Dexy5]

Thanks Dexy5. I suppose I have until 21 May to hit HM, but it just looks out of sight now. 10k is a more realistic target at this point. Miserable covid 19 bug!

[Dexy5 10 Miles in reply to Beachcomber66]

It is indeed. It has ruined many people’s plans.

[Shake-and-run Half Marathon]

Sounds very positive BC, and I am impressed with your self control. When I was knocked back on my HM training plan by illness, I thought I would have to scrap it, especially when I did start to try and run and found out how quickly I tired. However you soon start to build it back and although I lost 2 weeks, I still completed my HM on schedule. Just take it steady!

[Beachcomber66 Administrator Half Marathon in reply to Shake-and-run]

I think that part of this is having had 12 months with only one calf issue and this pesky bug, I am really enjoying injury free running. I am a probably bit more risk averse than I used to be.

[Kat332zz Marathon]

Glad you’re back to running. Your strategy is much like mine, see how it goes!!!

I am following a plan, but if I feel bad it’s shortened or if I feel good I go a little longer. Most of my “training” is done in HR Zone 2(ish) so I reckon a bit longer will not induce injury, as, like you, I’m more risk averse nowadays! Hope you get back on track for you HM.

[Beachcomber66 Administrator Half Marathon in reply to Kat332zz]

I think that is one of the reasons I am cautious about signing up for organised long runs. Taking short cuts on training programmes has never worked out well for me. Getting long run fit and then finding a race which is about to happen would work better; but that would exclude a lot of the interesting ones where booking months in advance is essential!Just occasionally the planets align 🙂

[JonathanP 10 Miles]

Disappointing overall BC, but a promising restart and it could have been a lot worse!

[Beachcomber66 Administrator Half Marathon in reply to JonathanP]

You are right Jonathan, but I am running again and working out where to slot back into the plan, so it is all good now. Just have to get on with it!

[Sandie1961 Half Marathon]

As you say, one of the peculiarities of the pesky covid is that everybody seems to have a different experience, but apart from some doubt over hitting the HM goal, it sounds as though you have a very sound amended plan to keep you progressing trouble free. Wouldn’t have expected anything else BC 😊 Good luck!

[Beachcomber66 Administrator Half Marathon in reply to Sandie1961]

Thanks Sandie; Being sensible really hurts though! 🙄

[Sandie1961 Half Marathon in reply to Beachcomber66]

😂😂

[Irishprincess Administrator Half Marathon]

Thank goodness for that BC. It’s always such a relief when that first run back goes ok.

Onwards and upwards one run at a time.

[Beachcomber66 Administrator Half Marathon in reply to Irishprincess]

Trying hard not to get carried away. I awoke this morning convinced it was Saturday and thus run day! I was really disappointed to find that it was only Friday! Crazy…..

[Irishprincess Administrator Half Marathon in reply to Beachcomber66]

Oh I know exactly what you mean. I once went through a whole week one day ahead of myself the whole time 🙄

[Beachcomber66 Administrator Half Marathon in reply to Irishprincess]

By tonight I will be glad it is Friday and I have tomorrow to look forward to!🤪

[Irishprincess Administrator Half Marathon in reply to Beachcomber66]

👍

[limberlou Half Marathon]

just see how it goes. I went out and ran 5k in my usual time 2 weeks after Covid. And was chuffed to bits and 2 days later I managed 9 mins running with 3 x1 minute walks amongst that and stumbled home. Sometimes my breathing would be fine and others not, most times my legs felt like lead.

My last bout of Covid was back in June last year and I am still not back to my normal fitness even now !!

Remember you are post viral for at least 6 months and don’t push yourself too hard

But good luck for your race anyway 🤞🤞

[Beachcomber66 Administrator Half Marathon in reply to limberlou]

Thanks limberlou. I really listen to my body when running. I will know if I am pushing too hard and will back off if need be.My average resting heart rate is up at 62; it should be 54. I know that there is way to go yet .👍

[limberlou Half Marathon in reply to Beachcomber66]

yes!! We noticed that about the heart rate !! Mine is still higher than this time last year 😳

[Beachcomber66 Administrator Half Marathon in reply to limberlou]

It gets lower as my fitness improves. Apart from a Molly walk and a few rounds of all in wrestling (grooming a reluctant giant dog!) I have had a pretty chilled out day. The ARHR figure only changes once per day I think. Hopefully it will look better in the morning.

[linda9389 Administrator Marathon]

Feel your way through it. I was lucky and seemed to have only a marginal effect although I had run on through the worst of my covid because I didn't realise what was going on! Most of the effect was mental for me, but that probably meant I didn't push muself to hard.

[Beachcomber66 Administrator Half Marathon]

Yup, there will be no fireworks here! ARHR headed back to normal is the next positive indicator I will look for; that plus not falling asleep every time I sit down….but wait…sleep will help lower my ARHR won’t it! I have got this 🤪

[Katnap Marathon]

Sounds like you're improving each day BC. It's more common that plans aren't seen through fully so just carry on with easy walk / run to keep the endurance 🐱👍

🐱 Katnap 🐱

[Beachcomber66 Administrator Half Marathon in reply to Katnap]

Thanks Katnap. I am trying an easy 12k today to see what happens. Saturday’s 45 minute run was better than Thursday’s 5k and my ARHR is falling, so all headed the right direction. Would have been 20k on the plan today…. but I am where I am. I might end up walking the steep bits!

[Katnap Marathon in reply to Beachcomber66]

Definitely walk the steep bits! 😃👍

[Beachcomber66 Administrator Half Marathon in reply to Katnap]

😂👍