your fitness won't have taken too much of a hit, but it's important not to try to jump back into your training plan where you would have been without the break. You'll need to pick up from where you left off (or even slightly less mileage/intensity) then gradually increase the volume over the course of a couple of weeks to be back on plan.
So, one way to do this might be to give yourself, say 2 or 3 weeks to get back on target, and draw a straight line between where you are now (i.e. slightly lower mileage than your last full week of training, and where you'll be in 3 weeks if you continue to ramp up the training.Without knowing your exact plan it's difficult to offer any specific advice, but judge for yourself if you need 2, 3 or 4 weeks to bring your training back on track.
Since you had an illness and not an injury you don't have the complication of having to watch out for specific pains in legs, feet etc, but perhaps it'd be wise to take it easy especially for the first week, i.e. lower intensity than you're used to (don't batter yourself with intervals) to avoid relapsing. You're possibly not in 100% health, even if you feel better than you've been feeling for the past couple of weeks, so bear that in mind when you're heading out.
If you go back a couple of weeks in your plan, you'll still be training rather than tapering in the run-up to VLM.
Just pick up your plan where you should be now (i.e. about 8 weeks to go) but be sensible for the first week or two, maybe reduce each run by 10 to 20% and avoid any interval or high intensity runs.
Two weeks out isn't going to have a big effect - but Pneumonia probably does, so just ease yourself back into running. Its better to miss a few miles in the next couple of weeks rather than risk missing the event.
As others have said, you shouldn't have lost that much fitness especially as you ran regularly and did a decent mileage before (more than me btw and I am doing VLM). Try not to panic and push yourself right back in there as it will make you feel worse.
Good luck and hopefully you've had your bad luck story for this year and your race will go well. Life gets in the way of training/races sometimes. Last year I trained to do Edinburgh and I got a stomach bug the Wednesday before and had to pull out. (I entered a random one a few weeks later instead.)
Sussex Runner (NLR) wrote (see)
Really hard to read your post. Is it just me?
I used to post the smart arse comment 'Paragraphs are your friend' whenever I had posts like this.
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