Just exhausted & drained after every LSR, affecting my runs

Reesy

Hi,

I'm following a Hal Higdon plan towards the Walled City Marathon (in about 4 hours ideally) at the end of May - and I'm running the LSRs well enough, nice & slow, and mostly feeling comfortable while running them. Trouble is, they leave me drained for the rest of the day & sometimes (e.g. last week after 17 miles) too tired to do a shorter run 3 days later. My diet's good, I'm sleeping OK mostly - and I can't think what to do to help me recover. GP couldn't find any cause. Ran 2 half marathons recently, each under 1:45, so feel fit enough. Any ideas, anyone?

dublin runner

Reesy wrote: »

Hi,

I'm following a Hal Higdon plan towards the Walled City Marathon (in about 4 hours ideally) at the end of May - and I'm running the LSRs well enough, nice & slow, and mostly feeling comfortable while running them. Trouble is, they leave me drained for the rest of the day & sometimes (e.g. last week after 17 miles) too tired to do a shorter run 3 days later. My diet's good, I'm sleeping OK mostly - and I can't think what to do to help me recover. GP couldn't find any cause. Ran 2 half marathons recently, each under 1:45, so feel fit enough. Any ideas, anyone?

What pace are you doing your LSR at?

Tigerandahalf

I had similar issues. Think the body needs time to adapt. Plenty of rest too. I did find taking an electroltye tablet afterwards made a difference.
If you don't have that perhaps a spoon of salt in a glass of water plus a banana.

Slow_Runner

Recovery is as important as the run itself. What is your post run routine?
I used to be the same, the whole day after my lsr (16 miles +) would be a write off. Now as soon as I come in I get some food in as soon as I can, usually porridge with banana and chocolate milk, then shower and put on compression socks for the rest of the day as I find they really help recovery. I also found if I lie down for 30 mins or so then all the better. Try different things to find what works for you but the more rest you get afterwards the quicker the recovery. I used to do my lsr and then go do the weekly shopping - not a good idea!!

rom

With that 1/2 time 3:40 marathon would be a guess. When I ran 3:18 a few years back I did all my long runs at 9min per mile. You probably want to be no faster than 9:30 per mile. A normal LSR should be boringly slow.

Reesy

Thanks for your replies.

dublin runner wrote: »

What pace are you doing your LSR at?

Well, as slow as I can without getting completely bored, really. Measured at 10:17/mile for a 17 miler last w/e and 9:41 for a 12 miler yesterday. Felt fine finishing yesterday's run, just knackered afterwards, & tired this morning.

rom wrote: »

With that 1/2 time 3:40 marathon would be a guess. When I ran 3:18 a few years back I did all my long runs at 9min per mile. You probably want to be no faster than 9:30 per mile. A normal LSR should be boringly slow.

The LSRs certainly are boring! I feel that any slower and I'd be expending more energy, because of the increase in time running.

Tigerandahalf wrote: »

I did find taking an electroltye tablet afterwards made a difference. If you don't have that perhaps a spoon of salt in a glass of water plus a banana.

Thanks, I'll try that.

Slow_Runner wrote: »

Recovery is as important as the run itself. What is your post run routine?
I used to be the same, the whole day after my lsr (16 miles +) would be a write off. Now as soon as I come in I get some food in as soon as I can, usually porridge with banana and chocolate milk, then shower and put on compression socks for the rest of the day as I find they really help recovery. I also found if I lie down for 30 mins or so then all the better. Try different things to find what works for you but the more rest you get afterwards the quicker the recovery.

Thanks. Post-run I stretch then cool down, try drink a glass or two of squash, eat something with protein in (usually a couple of handfuls of peanuts) then shower. I'll try increasing the food intake and actively resting afterwards. I have compression socks but gave up wearing them because I couldn't perceive any difference with them. Might go back to them.

dwayneshintzy

Are you doing no running between the LSR and then 3 days later?

I'd say maybe only take one day off, then try a 2/3 mile run at LSR pace (or even slower). I'm no expert by any means, but I usually try a very slow, short run the day after my LSRs. Find it helps the recovery a lot.

Dubgal72

Hi, would you consider a blood test to rule out anything lacking in your body? Best of luck!

Reesy

dwayneshintzy wrote: »

Are you doing no running between the LSR and then 3 days later?

I'd say maybe only take one day off, then try a 2/3 mile run at LSR pace (or even slower). I'm no expert by any means, but I usually try a very slow, short run the day after my LSRs. Find it helps the recovery a lot.

I'm following this plan http://halhigdon.com/training/51138/Marathon-Novice-2-Training-Program (added this week because of half marathon falling earlier than in the plan) which has me doing cross training today (we'll see) and a rest tomorrow, then running again Tuesday. Might try your suggestion though, ta.

Dubgal72 wrote: »

Hi, would you consider a blood test to rule out anything lacking in your body? Best of luck!

Thanks. Did that a few months ago when I was getting similar problems close to the DCM. Nothing amiss with my bloods, happily.

Ososlo

Try Kinetica 100% recovery drink perhaps. I find it great.

Dubgal72

Ps should have included a ferritin level check, sometimes that is overlooked but otherwise glad to hear all ok there

Reesy

Ososlo wrote: »

Try Kinetica 100% recovery drink perhaps. I find it great.

Will do, ta.

Dubgal72 wrote: »

Ps should have included a ferritin level check, sometimes that is overlooked but otherwise glad to hear all ok there

That's iron in the blood cells? I remember they checked that, because that's what the pharmacist told me (and sold me tablets to fix) before I got to the GP. Ta.

Dubgal72

Reesy wrote: »

Will do, ta.



That's iron in the blood cells? I remember they checked that, because that's what the pharmacist told me (and sold me tablets to fix) before I got to the GP. Ta.

A ferritin test isn't always included in an iron check. I remember a running friend had chronic fatigue problems and iron checks showed ok. She asked for a specific ferritin check and sure enough, an abnormal ferritin level transpired. No idea how reliable this site is (I just had a quick scan) but it might give you an idea:
http://labtestsonline.org/understanding/analytes/ferritin/tab/test/

Might be worth checking that ferritin levels were specifically tested for?

Tigerandahalf

After DCM last year a checkup with the doc showed low iron levels. I was told to take an iron supplement. I think they can be got over the counter. A tablet after a run may help fatigue. But go through a doc first as excess iron in your blood is dangerous. Eat plenty of fruit and veg. Lots of greens too as they are high in iron. I was eating a lot of broccoli but was getting a lot of wind and bloatedness after it which can mean that one is not absorbing its nutrients enough and thus your iron levels may not be as good as you think.
A lot of it is finding out what does and doesn't work for your own body. That takes time and trying out different things.

Ososlo

+1 to fruit and veg. Don't underestimate the importance of a good clean diet.
Spinach is a fantastic food and brilliant for iron. Popeye didn't eat it for nothing

Firedance

OP I had the same exhaustion last year on LSR's, initially I used to rest when I got home but that seemed to make me more tired, what worked for me was eat (handfull peanuts seems very little), stretch, shower then keep moving, go for a gentle walk. Plus 1 to the clean diet & electrolyte tab. You'll find what works for you its all trial & error!

clear thinking

Dubgal72 wrote: »

Hi, would you consider a blood test to rule out anything lacking in your body? Best of luck!

If your gp didn't suggest this then ask for your money back. Sounds like it May be an iron deficiency to me, a blood test will confirm. Worth doing every year as a health check anyway.

But also as other posters say it might just be a case of getting used to the LSRs. Eat a big feed when you get back and get an hours kip, set the alarm so its not too long a sleep.

The best recovery from long runs for me is getting into a pool, doing a load of stretches in the water and maybe then a few minutes in a jacuzzi or sauna. That worked even better than the hour nap.

Reesy

Hi all,

Many thanks for the feedback. I'll definitely try the following:
- Experiment with upping the frequency of the gels & the volume of liquid I'm taking on board while running. Gels are every 45-60 minutes, liquid about 500ml on the run & a good drink beforehand.
- Eat something substantial after my next LSR. Will also look for electrolyte tabs (or salt & water & banana) and Kinetica 100%.
- Try an hour in bed after
- Ask my GP whether my ferritin was checked when he did my bloods recently
- Try eat more veg (I eat a good bit of fruit & some veg already)

Much appreciated.

Dubgal72

Best of luck with it all! Hope you find the answer.

Reesy

Hi all, thanks fior your advice. So, ran 18 miles this morning. Afterwards, had a pint of chocolate milk (mmmm), an electrolyte tab in a pint of water, a bowl of porage, a bath & an hour in bed including a sleep. Feel significantly less buggered tonight than I usually would after a LSR. I'm not sure what the +ve effect is due to but I'll keep doing as much of the above as I can!

NetwerkErrer

Reesy wrote: »

Hi all, thanks fior your advice. So, ran 18 miles this morning. Afterwards, had a pint of chocolate milk (mmmm), an electrolyte tab in a pint of water, a bowl of porage, a bath & an hour in bed including a sleep. Feel significantly less buggered tonight than I usually would after a LSR. I'm not sure what the +ve effect is due to but I'll keep doing as much of the above as I can!

Good stuff! You forgot the getting to bed early the night of a long run though:D. Sleep is the ultimate recovery tool. Get to bed early and get a good shut eye and you'll feel much better the next morning. You ideally want an hour to two extra per night during marathon training. Best of luck!

Reesy

NetwerkErrer wrote: »

Good stuff! You forgot the getting to bed early the night of a long run though:D. Sleep is the ultimate recovery tool. Get to bed early and get a good shut eye and you'll feel much better the next morning. You ideally want an hour to two extra per night during marathon training. Best of luck!

Thanks. Need to find a way to get more sleep - that'll be my next challenge.