Sorry. I've been sick.
Hey everyone.
I apologize for missing Monday's newsletter this week. I tested positive for COVID last weekend and I've been recovering ever since.
If you know me you know how I hate being sick. My wife knows I am a miserable and insufferable grump to be around.
I am, however, a forever grateful grump for my wife, mother-in-law, and recovering health.
Now there was one day, yesterday, where I attempted to get light things done around the house, but I lost wind and ended up back in bed.
Being hopeful but vigilant
Back during the pandemic, there was a concern about getting back to physical activity too early after a COVID infection.
A very real possible result is a condition of long COVID, where symptoms persist long after the initial infection. Symptoms could be so debilitating that return to running would be difficult. Take for example a story shared by Rose George, who talks about her experience:
As a runner, I can say that long Covid feels like the wall at mile 18 in a marathon, when suddenly your energy has gone, and you feel like a different person and you don’t know why.
Fortunately, I did not have any noticeable effects with running after my first COVID infection last year. My hope is that the same will happen again this time around, but I'll have to stay vigilant for the next few months.
My recovery plan from COVID
This is what I plan to do to recover back to running:
- I am waiting a full 10 days before any attempts at physical activity
- Afterwards, less than 70% HR max, less than 15 minutes bout of exercise; will likely use my Peloton for a controlled exercise environment (2 days minimum)
- Progress to less than 80% HR max, and up to 30 minutes bout of exercise (1 day minimum)
- Same 80% HR max, increased duration to 45 minutes bout of exercise (1 day minimum)
- Same 80% HR max, increase duration to 60 minutes of exercise, resuming normal training (2 days minimum)
- Optimize sleep and continue abstaining from processed foods/sugars
- Progression stops immediately if any occur, and MD evaluation needed: "chest pains, unusual high rating of perceived exertion (RPE) and heart rate (HR) during exercise, mental health concerns, syncope, fatigue and/or dyspnea". (syncope = fainting; dyspnea = difficulty breathing)
Since the guidelines were made for elite athletes, I'll stretch out the progression for myself. I estimate a return to full intensity in about 2 months. I was currently in a foundation-focused training block anyways, so thankfully the intensity will be low. I'll just have to build back up my tolerance to exercise duration.
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Getting sick is never fun. Managing setbacks like this is all part of training. COVID recovery is much different than from a normal cold, so the measured approach is needed.
I have to make the right adjustments and keep on moving, albeit slowly.
And that's okay.
Thanks for reading and happy running out there!
