When to run, and when to rest

Last week, I felt great.
Monday night, Dan and I did a typical run. I tend to go a little faster with him (don’t want to hold him back). Tuesday was ‘sprints’ but it was 90 degrees with 60% humidity, even at 630pm. So I decided to just go sprint intensity/ exertion. This meant my ‘sprint pace’ was about 8:00-8:30. My 400s were 1:55, 2:21 (uphill), 2:05, 1:59. The last time I did 400s, it was 1:30-1:45, but I’ll take it.
Tuesday, my throat was also sore. But it was just a sore throat, so I thought easy 400s wouldn’t bother it.
Then, Wednesday, I woke up barely able to swallow. I figured the pollen in the air on my run aggravated my throat. I went to work, later came home, and took a 2-hr nap.
I probably could run through this. Or even cross-train. But, I don’t have any upcoming races. I’m still in the building weeks. So, it brings the question of when do you lay off your training? And here’s my thoughts (not a professional):
Don’t workout if
1. If you have to stay home from work
2. If you are having trouble breathing
3. If you have stomach or digestive issues (nausea, vomiting, etc)
4. If you are having coughing attacks
5. If you don’t want to workout
(Even I wanted to, little Archerman wouldn’t let me leave)

The last one is the most important. If you are sick, and no longer feel like working out, then don’t. Take it easy. I’ve done both- ran when sick and laid around all day when sick. Trust me, you will not regret this run.
It is okay to do easy stretching, slow yoga, walking, maybe light Pilates/ strength training. Think about it like recovery after a race; you can do what you feel capable of doing. One or two or even three missed runs will not ruin your entire training. It takes two weeks to lose your fitness level. And, if you don’t allow your body to recover, you may just extend the recovery process to a full two weeks.
I plan to get out for a walk around the neighborhood. But that’s it. I skipped yesterday’s planned cross-training, and am skipping tonight’s run. And may go slower and shorter Saturday (long run day). There will be a lot of these today–


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