When do you push through it and when do you take a break?
I've been ramping up a bit lately (over the last 3 weeks or so) and it seems to have taken its tole on me over the last few runs. This mornings run was a disaster and I walked it in after 3 miles. I couldn't get my legs turning over and I'm feeling some lingering DOMS in the thighs and calves.
I feel a need to get the miles in, mainly because I've finally hit the magic 40 miles per week and I'd like to keep it up. I'm training for a race in November, but I'm considering this my "base building" period. I also think that running through the fatigue could be good training, in that it teaches me to run on tired legs.
Should I keep pushing? take a break? get in some walking miles?
Trail and Ultra Running User Group
Are you eating enough? (No, you're trying to lose weight.) Are you sleeping enough? (No, you have a new baby.)There's your problem.
Stop ramping up your miles. Take a cut back week. Take a day or two where you're not cutting calories. Make sure you're getting enough iron. Try again next week. One week won't hurt anything for November.
Huh, I have a blog?
As I increase mileage, every 3rd to 4th week is a cut-back week. The rest gives me time to recover and prepare for the next few weeks. I don't get DOMS too often, but will fell fatigued on some runs. After a cut-back week, things usually feel better.
Where's John M? - He always has some good info on rest and recovery.
Same thing happened to me last week. I scaled it back a couple of days and feel much better now. And like AT mentioned, John usually has some good information on recovery/rest. I think he says something about a hard, hard, medium, easy on a four week pattern or something like that.
It is really easy to lose your focus while thinking you are being very focused. I would definitely scale it back for a week or so. Sometimes I feel like crap and a run rejuvenates me. Other times, I know it is time to take a break, like last weekend. I am so glad I did. And if I don't make my mileage/time goals for June, it is okay. I know I can finish my race on much less mileage/time than I have planned. I would rather do that than push too hard when I shouldn't and end up not even starting the race or starting overly fatigued. I have had both of those things happen to me before.
I think this is something alot of us here struggle with, I know I do. I remember reading
that you recently went over 40 mpw for several weeks in a row, but I don't remember
you mentioning a cut-back week. I think that's the culprit.
I admit that I get a little caught up with my numbers (weekly mileage/LR distance), and
I want to keep the momentum going, but then I feel fatigue for no apparent reason. In
fact this just happened to me about 1 week ago, and looking back at my numbers I'd
ramped up a little, but didn't include a rest/recovery period. Not only that, I'm such a stubborn
nucklehead I'm still planning a longish mileage week this week too!
<Puts on JohnM hat>
Rest is highly underrated by the ultrarunner.
</Puts on JohnM hat>
I like a cutback every 3rd or 4th week, but if your body is telling you something insert cutbacks as needed.
In dog beers, I've only had one.
How much should a person run during a cutback week?
Should I aim for a particular percentage? or just whatever feels right?
start drinking heavily.
jez: I've got some issues
I agree, take a cutback week. Mine are about 50 to 60 percent of the higher mile weeks.
Next up: I think a 50 miler in April.
Faster Than Your Couch!
I think the lack of sleep (and quality of sleep) plays in, too. Maybe a nap during the day sometimes could help, too.
I sometimes take two or three days in a row off from running to recover. This can work miracles for me. Easy weeks are important, too, also to get your mind motivated again.
Run for fun.