Am I overtraining?

Yes, take the day off and enjoy doing other stuff.

Just go for a easy jog if you feel tired/overtrained. And from your username I'm guessing you bounce around on your "forefoot" even for your easy runs. Don't do that, there is no need to run your forefoot if you're jogging.

I’m actually more of a misfit striker but I have a low stride rate, it’s something I’ve been struggling with for a while, I usually run in between 165-170 spm during easy runs and EVEN SOME WORKOUTS like tempo runs which I know is not good, I just can’t seem to move my legs that fast for some reason.

ForefootRunner177 wrote:

I’m actually more of a misfit striker but I have a low stride rate, it’s something I’ve been struggling with for a while, I usually run in between 165-170 spm during easy runs and EVEN SOME WORKOUTS like tempo runs which I know is not good, I just can’t seem to move my legs that fast for some reason.

As Bruce Lee once said, "Don't think, feel." Don't focus on your form, focus on running relax and smooth.

ForefootRunner177 wrote:

I just can’t seem to move my legs that fast for some reason.

I ran past some beehives and this bee comes up to me, doing the waggle dance right in my face, which is a freaky scary experience cuz they do it in an aggressive get the $hit outa here kinda way. Out of the corner of my eye I see more bees coming to investigate, and all of this is happening so quickly, my hackles are up big time.

You shoulda seen me move. In no time I had removed myself from danger and no bees were chasing me.

Moral of the story, you're faster than you think you are.

Possible issue of running easy days too hard.

Bump

mcguck wrote:

Possible issue of running easy days too hard.

This, take your easy days easy.

7:30 is probably too fast for an easy run. My kids don't aren't allowed to bring their watches on easy days because who cares. Run to recover, and you will still gain aerobic benefit.

Yeah, slow wayyy down. If you're just getting into 50 mpw you definitely don't need to be running that fast(assuming you have little experience). PR's would help us know if you are overtraining though.

Unless you’re sub 16 for 5k you’re doing my most of your runs too fast. Heck I was doing most of my easy and recovery mileage at 7:20-7:40 pace when I ran 1:52 and 4:20 (different years).

5:02 1600

10:59 3200

18:59 5000 (when I just started running)

Be patient and don't worry about pace. When building up your training you will often have days, and sometimes have whole weeks, when you feel like rubbish. This is what is happening to you now, with your body adapting to the new stresses of longer runs and more mileage than you have done before. It will pass - if you are sensible about it -, and you'll feel fresh again with more fitness.

The thing is never to struggle on easy days, or to force a long or a fast run when your legs are mutinous. I am quite happy shuffling along at 9 minute miles when tired from a hard session or a big week of training (for reference I am by no means an elite runner, but have recently done 14:45 for 5K, so this really is shuffling.) When I was in college I did all my easy runs too hard, forced myself to meet mileage goals, and consequentially got injured every season and never ran well.

Be especially careful not to push it when something is hurting slightly (e.g. your hip flexor.) One trick that can be useful is to bring along a girlfriend or slow teammate on a couple of runs per week so that you are compelled to hold back for them! Also, cut back your mileage significantly every fourth or fifth week, whether or not you feel tired or sore: this pre-emptive rest will do you good.

For heaven's sake stop counting your calories or weighing yourself: that way madness lies (trust me.) When in doubt, eat more than you think you need.

Again I say, be patient. Don't be afraid to take a few days' rest or to skip a workout when something is sore. It will be frustrating in the moment but pay off in the longer term.

What matters is not the week's training that looks great in your log-book and impresses your teammates, but the months and seasons and years of solid consistency that will slowly and steadily make you a better runner. Good luck!

yeah, it's ok to hammer an easy run here or there but you do need to recover after hard stuff. You pretty much can't go too slow on a recovery run.

Seems like you did everything the correct way. I'd love to have a few athletes like you on my team.

I suggest going to the doctor and getting your Iron levels checked, specifically ask to have your Ferritin level checked. If close to or below 40 ng/mL, work with your doctor but start taking iron supplements.

Good luck!!

Hi,

I would like to point out that the "easy" pace you sight is what the world greatest marathoner runs his easy runs at.

That is right, Kipchoge does his easy afternoon runs at 40 min/10 k pace or about 6:30 pace.

http://www.sweatelite.co/eliud-kipchoge-full-training-log-leading-marathon-world-record-attempt/

Remember, Kipchose is capable of running 26.2 miles at 4:40 pace. He's a an absolute beast and you are not as fast as him. Don't try to replicate his training; us mortals simply cannot.

If I were you, I would dramatically slow down your easy runs. You will hate it. Most runners hate running their easy pace at an actual easy pace.

You will get faster though by running longer (time wise) on your easy days and at a slower pace.

Try adding 3 min/mile to your 5K race pace as a start. Or get a heard rate monitor and run a 70-75% of your max heard rate.

Just sounds like you're base training. Legs will feel tired. Make sure you sleep well, stretch, and hydrate. Forget pace and run how you feel daily in the summer. In high school, your emphasis should be on races and work outs rather than intensity. Learn to enjoy going slow. Do not force pace. Just get out the door and get the run done. You'll be okay.

This is just so stupid. Kipchoge is running 100+ miles a week and is training for a 26.2 mile race that takes over 2 hours to complete. OP is training for a 3 mile race that takes 15 minutes. Tons and tons of athletes training for the 5k do their easy runs 5:50-6:10 pace. In fact,

1500m - 10,000m elites that don't train fast on their easy days are the exception, not the norm.

If you are tired, just take a recovery day and run 7:40 pace. I do most my easy runs @ 6:40-6:55, but sometimes you just need to take it easy for a couple days. I usually have to do 1 or 2 runs a week slower.

Also go actually read that Kipchoge article. Calling OP's normal runs recovery runs is just semantics. Kipchoge is doing over 80 kilometers a week under 5:30 pace.

Small brain syndrome?