[CRW]

The past couple of years my plans to run a 50 miler in the mid-Spring have been derailed by late winter respiratory illnesses (pneumonia one year, COVID the next) that put dents in my training right in the middle of my specific training block – 1-2 weeks of no training, then 1-2 weeks getting back to normal. I have run a dozen marathons and a few ultramarathons (1-2 per year) and my base training usually consists of off-season training of 40-50 miles per week (vast majority of time in Z1 or Z2), with a long run about 25-30% of weekly distance, then 3-4 months of specific training where I ramp up long distance runs.  Losing a month seriously derails that ramp up – the past two years I was fully physically recovered with 4-5 weeks to go before the race, but felt like I ran of time to get make up the break in training. My son is in elementary school, so completely avoiding illness is unlikely, though I do the basics like getting my shots, washing my hands, and not touching my face, etc.

My question is that structural changes to my training I could make that would position best to manage the near inevitable dip in my aerobic fitness following an illness and a recovery period. Would having a longer specific period be beneficial, or would I be better served by increasing the volume or intensity of my base training (in a sustainable manner)? Or by treating my illness and period as a “taper” and training up to race day.

Thank you.

 

 

I

[Scott Johnston]

I think you might want to consider planning for a race in the fall rather than in the spring. With illness being much more prevalent in the winter, this would at least give you a chance to have a clear runway with health up to your race date.

I don’t really see how you can mitigate the effects of missing 3 to 4 weeks of training four weeks out from your race I don’t think there’s any special training that could offset the loss to aerobic fitness that occurs with that long of a layoff.

I hope this helps.

Scott

 

 

[Dr Andy Reed]

Hi CRW

Reviewing the published literature, we know that the risk of illness and specifically URTI increases with both the intensity and the volume of training. It seems like there is a window for up to 12 hours after prolonged or heavy exercise where our immune function takes a dip and we are susceptible to catching colds and flus, so it is going to be tough to avoid illness during the winter months when these infections are much more prevalent, and we are much more likely to get sick during heavy training. As Scott says, it might be preferable to target a fall race for this reason, where you heaviest training loads correspond to the times when colds/flus are just not as prevalent in the community.

In general though:

1. Eat a well-balanced diet to keep vitamin and mineral pools in the body at optimal levels. Although there is insufficient evidence to recommend nutrient supplements, ultra-marathon runners may benefit by taking vitamin C supplements before ultramarathon races. I also think that Probiotics may be of use.

2. Keep other life stresses to a minimum. Mental stress in and of itself has been linked to an increased risk of URTI.

3. Avoid overtraining (ie, training beyond what the body can recover and adjust to) and chronic fatigue.

4. Avoid rapid weight loss (eg, more than 1% of body weight per week, which has also been linked to negative immune changes, especially T-cell suppression).

5. Avoid putting hands to the eyes and nose (a primary route of introducing viruses into the body). Before important race events, avoid sick people and large crowds when possible. Masks may play a role if you are willing to mask up during heavy training blocks.

6. For athletes competing during the winter months, flu shots are definitely recommended.

7. Obtain adequate sleep on a regular schedule. Sleep disruption has been linked to suppressed immunity.

8. Use carbohydrate beverages before, during, and after marathon-type race events or unusually heavy training bouts. These may lower the impact of stress hormones on the immune system.

Hopefully this is useful information.

 

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