Fatigue before a target race

runrabbit

I’ve been following a structured 9 week training plan for Ballycotton (this is week 8) which saw me doing higher mileage and more speedwork than I’ve done before (I started running exactly 2 years ago from zero fitness and while I’ve followed plans before they have been a bit easier and I have never really focused so much on a race). I really enjoyed the first 7 weeks and managed to follow the plan almost perfectly and hit all the goal paces without too much difficulty. For the last few weeks I’ve been looking forward to the pre-race wind-down as I felt my legs were getting more and more tired - it’s a couple of weeks since I’ve been able to walk down stairs normally

Last week’s training went to plan despite the fatigue, but since Monday things have gone to pot. I haven’t managed either of my sessions this week (8x800m at 5k pace and 6 miles at race pace). Instead I’ve had a few slow runs. Physically my legs feel lifeless and mentally I’ve lost all focus – I’ve lost the will to push myself in training or even eat decent healthy food which is very unlike me.

What’s my best course of action at this point, with 10 days still to go to the race? I’ve booked in for a sports massage on Monday which will hopefully help the legs somewhat. Should I continue to just run easy, and maybe throw in a few strides towards the end of next week to try to get some pep back into my legs? Or should I try for one last speed session this weekend to make up for the poor week of training? I’m disappointed I couldn’t see the plan through to the final easy week and after barely managing a couple of miles at planned race pace today I’m not feeling too confident about the whole thing. I'd appreciate some advice as I certainly don't want to be feeling this fatigued and lethargic this time next week

gerard65

9 weeks isn't alot of time to get use to increased miles and speed. Sounds like you've over-cooked it. Take a couple of days off and then just take it easy for the week. You won't loose too much of the training you've put in and your better off turning up at the start line fully rested than over-trained.

Krusty_Clown

+1. You've done most of the work already. The rest is just a bit of polish. Easy runs for a few days. If you feel fully recovered early next week, then you could consider doing some fartleks or strides next week as part of some of your easy runs. Much better to arrive at the start line with fresh legs.

Woddle

I agree with both Krusty and Gerard65. A rest day and easy running is the answer but I would suggest you get one last session in for confidence sake. Scale a session down so that you know it's achievable, maybe 6x600 at 5 mile pace followed by 4x200 at 3k pace, just an idea.

runrabbit

gerard65 wrote: »

9 weeks isn't alot of time to get use to increased miles and speed. Sounds like you've over-cooked it. Take a couple of days off and then just take it easy for the week. You won't loose too much of the training you've put in and your better off turning up at the start line fully rested than over-trained.

Thanks - I had been training fairly consistently before the start of the 9 weeks and didn't have any sudden increases week-on-week so I thought I had been sensible about it. But I seem to have fecked it up - perhaps the plan overall was just too ambitious for me.

Krusty_Clown wrote: »

+1. You've done most of the work already. The rest is just a bit of polish. Easy runs for a few days. If you feel fully recovered early next week, then you could consider doing some fartleks or strides next week as part of some of your easy runs. Much better to arrive at the start line with fresh legs.

They'll be very well rested at this rate :rolleyes: I'm emailing Captain Christy now to change my race prediction!

runrabbit

Woddle wrote: »

I agree with both Krusty and Gerard65. A rest day and easy running is the answer but I would suggest you get one last session in for confidence sake. Scale a session down so that you know it's achievable, maybe 6x600 at 5 mile pace followed by 4x200 at 3k pace, just an idea.

Cheers, I might try that early next week if I'm feeling more energetic. It's something different to all the 800s I've been doing too so it is more appealing.

Simmo39

Has your resting heart rate elevated much since you started to feel the fatigue?

runrabbit

Simmo39 wrote: »

Has your resting heart rate elevated much since you started to feel the fatigue?

I don't know, I don't have a HRM.

T runner

runrabbit wrote: »

I’ve been following a structured 9 week training plan for Ballycotton (this is week 8) which saw me doing higher mileage and more speedwork than I’ve done before (I started running exactly 2 years ago from zero fitness and while I’ve followed plans before they have been a bit easier and I have never really focused so much on a race). I really enjoyed the first 7 weeks and managed to follow the plan almost perfectly and hit all the goal paces without too much difficulty. For the last few weeks I’ve been looking forward to the pre-race wind-down as I felt my legs were getting more and more tired - it’s a couple of weeks since I’ve been able to walk down stairs normally

Last week’s training went to plan despite the fatigue, but since Monday things have gone to pot. I haven’t managed either of my sessions this week (8x800m at 5k pace and 6 miles at race pace). Instead I’ve had a few slow runs. Physically my legs feel lifeless and mentally I’ve lost all focus – I’ve lost the will to push myself in training or even eat decent healthy food which is very unlike me.

What’s my best course of action at this point, with 10 days still to go to the race? I’ve booked in for a sports massage on Monday which will hopefully help the legs somewhat. Should I continue to just run easy, and maybe throw in a few strides towards the end of next week to try to get some pep back into my legs? Or should I try for one last speed session this weekend to make up for the poor week of training? I’m disappointed I couldn’t see the plan through to the final easy week and after barely managing a couple of miles at planned race pace today I’m not feeling too confident about the whole thing. I'd appreciate some advice as I certainly don't want to be feeling this fatigued and lethargic this time next week

Book a massage immediately. If you cant walk down the stairs properly you need it.

The mental side will cure itself when youre walking around on frsh legs.

Im on heavy marathon mileage. Stairs were a bummer. Couldnt walk properly in the morning. Felt stiff all day. Thought id blown it. Massage two days ago. Completely sorted now.

runrabbit

T runner wrote: »

Book a massage immediately. If you cant walk down the stairs properly you need it.

Done. I had one booked for Monday night but I just rang and changed it to tonight. Bring on the pain!

rom

You would probably benifit a lot from using a foam roller http://www.youtube.com/watch?v=QJLxruO3su0