|Monday:||3. 25 miles,|
|Tuesday:||rest , work 9-5|
|Thursday:||3.25 miles -congested|
|Saturday:||2. 5 congested|
Running With Congestion
Well it’s Monday. How was your weekend? Unfortunately , for me,I contracted my younger sons cold, earlier lastweek. I had the typical symptoms runny nose, headache, sore throat and itchy watery eyes. . So I had a dilemma on my hand, to run or not not run?
I did a little research on line. Apparently according to many on line running magazines, a good rule of thumb when considering to run when you’re feeling under the weather is the “neck check.” Obviously from the name, if the symptoms you are experiencing are above your neck , such as , a runny or stuffy nose or a sore throat — you can proceed with caution. If the symptoms you are experiencing are below your neck, such as coughing, congestion, fever, body aches or fatigue, you need to take the day off.
How I adjust my training
Even though my symptoms where from the neck up, I still needed to adjust my running. So, I reduced the speed and intensity of my run. My nose was so congested and stuffy that it was harder for me to breathe properly. Obviously not being able to breath properly would limit my ability to run at my current pace.
I also thought by running while having a head cold would force myself to slow down, which in turn would help with me in my quest to build up endurance. If I was able to run under sub optimal condition, my runs will be that much easier when I am feeling better.
I also surfed the web, on the best types of runs to do when you are congested. Apparently, starting with intervals or tempo runs, which I had blogged about here, would be the best strategy for my training. I decided to start at a pace of 10-15 seconds per mile slower than I normally run. And if that pace did not seem challenging enough I would adjust the pace accordingly, and if the pace was too uncomfortable for me than I would also dial it back a little bit.
So, even though I was congested, I still benefited from these workouts, even thought they were slightly slower than optimal conditions.
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