14 miles and then a great workout the next day, but then when i take a day off the day before a race i run shitty?

Training Advice/Discussion

9 years ago 09/21/2014 7:15pm EDT

2 weeks ago on a Sunday I went for a nice long 14 miles at about 6:15 pace average. Started at 6:45 and worked my way down to 6:0x for the last few miles. My heart rate staying between 160-170 the whole time so it was very comfortable and no pushing the pace.

36 hours later: 8x1000m with 2:30 rest, average 3:04/3:05, felt very smooth and wasn't too sore.

Why is it that I can do this.. yet when I take days off before a race my legs cant handle my pace and I run shitty? I ran 17:30 this past weekend while my PR is 16:08 from last year.

I usually warm up about 10-12 minutes beforehand, i'm starting to think that maybe my body just takes longer to warm up to a fast pace, thoughts?

9 years ago 09/21/2014 7:18pm EDT

re: ImYourDad

9 years ago 09/21/2014 7:26pm EDT

re: ImYourDad

1. fatigue is cumulative and you were in a hole for the race

2. try a progressive warm up - if you do 15 minutes, go easy for 5, then start easing into pace and finish last minute at goal 5k pace. have this done 10-15 min before race. then, do a couple of really hard 200m sprints, jog/walk, then some drills or active stretching, then really slow jog to stay warm so you don't go all stiff. then a stride or two right before start of race if you like, or just relax.

9 years ago 09/21/2014 7:28pm EDT

re: ImYourDad

I often do lousy after taking a rest day as well, while I have run some of my best races and workouts in the midst of heavy training, which they call supercompensation. For instance, running 112 mpw two years ago, I was running three hard workouts a week and a long run. On Saturday, I ran a hard 6M tempo, on Sunday, I ran 20M 'easy' at 7:00 pace, and on Tuesday, I ran a 30 second 4M pr in a track tempo that felt quite easy and probably converts to my best race at any distance.

9 years ago 09/21/2014 7:34pm EDT

re: ImYourDad

I'm actually your dad

9 years ago 09/21/2014 7:36pm EDT

re: dsffhbg

dsffhbg wrote:
1. fatigue is cumulative and you were in a hole for the race
2. try a progressive warm up - if you do 15 minutes, go easy for 5, then start easing into pace and finish last minute at goal 5k pace. have this done 10-15 min before race. then, do a couple of really hard 200m sprints, jog/walk, then some drills or active stretching, then really slow jog to stay warm so you don't go all stiff. then a stride or two right before start of race if you like, or just relax.

What do you mean for #1?

9 years ago 09/21/2014 7:49pm EDT

re: ImYourDad

What do you do when you take days off before a race?

9 years ago 09/21/2014 7:54pm EDT

re: ImYourDad

It's because you are a headcase. Every team has someone like you, the one who doesn't perform when rested because you can't handle the pressure of high expectations. When you race on tired legs you don't put any pressure on yourself because you have an excuse in your back pocket.

9 years ago 09/21/2014 7:55pm EDT

re: for what it's worth

I don't run? Otherwise it's the same day as usual

9 years ago 09/21/2014 8:08pm EDT

re: ImYourDad

Well you might try 2/3 easy miles and some short quick turn over, like strides or 300,200,100 race pace, full recovery between.

9 years ago 09/21/2014 8:18pm EDT

re: ImYourDad

ImYourDad wrote:
2 weeks ago on a Sunday I went for a nice long 14 miles at about 6:15 pace average. Started at 6:45 and worked my way down to 6:0x for the last few miles. My heart rate staying between 160-170 the whole time so it was very comfortable and no pushing the pace.
36 hours later: 8x1000m with 2:30 rest, average 3:04/3:05, felt very smooth and wasn't too sore.
Why is it that I can do this.. yet when I take days off before a race my legs cant handle my pace and I run shitty? I ran 17:30 this past weekend while my PR is 16:08 from last year.
I usually warm up about 10-12 minutes beforehand, i'm starting to think that maybe my body just takes longer to warm up to a fast pace, thoughts?

Try not taking days off before a race.

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14 miles and then a great workout the next day, but then when i take a day off the day before a race i run shitty?

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