It’s certainly true that it takes longer to recover lost fitness than it does to lose it in the first place. However don’t ever let that put you off getting back into the swing of things if you’ve let your fitness regime slide and are worried about how long it will take you to recover most of it back. Let’s take a look at two 8-mile runs I did; one on Nov 6th (the day of the NYC Marathon) and one today a mere three weeks later.
The TLDR; version of this is that on Nov 6th, I ran 8 miles @10:04 min/mile for a total time of 1:20:37. On Nov 27th I ran exactly the same course in 1:16:23 @9:32 min/mile, which is just shy of my regular long run speed. The temperature was more or less the same (46 degrees today and 52 on Nov 6th) so that wasn’t really a factor. What was a factor was the average weekly mileage for the 4 weeks prior to the run. My average before today was 28.8, whereas my average prior to Nov 6th was 13.7, so less than half.
So here’s a breakdown mile by mile. After starting at more or less the same pace, 3 weeks ago I had to back off that pace quickly and never recovered. Today although I slowed slightly to a steady pace, I was able to maintain it for most of the run.
Another thing I looked at was my heart rate. Today there was a glitch because my watch was loose for the first few mins so it looks like a spike, but even accounting for that my average HR was lower today, despite a faster run, than 3 weeks ago.
OK, so this is hardly scientific, and it was only a training run based on how I felt like running. But the stats, and how I felt while running tell the same story, which is after three weeks of gradually increasing mileage after a few months of barely keeping up, seems to have made a big difference.
Nest week I have a 4m race, the final one of the year and my marathon qualifier. It’ll be interesting to see if it’s quicker than the 4m race I ran last week.