Yea, if you have stuff to do on a weekend day it can actually be better to do your run in the evening. You can get your things done all day, then run in the afternoon or evening (depending on temperature). Because as you said, it sucks having to do the rest of your day when you knocked yourself out with a long run first thing.
One of the hard parts of long runs is bringing enough water. It's hard to run with an extra 2L of water on your body.
Salomon running vest work pretty well especially on the trail. They work well for me at my 9 min mile trail jog pace. They would really suck if I were actually fast and could actually run a sub 7 min mile at an easy effort.
In the fall when temps are in the 50's I need dramatically less water. When temps are in the 80's and dew points are high, I need way more water.
You need some protein man, try eating some eggs and sausage with your flapjacks. When you put your food intake into an app like MYfitness pal, you'll see how deficient you are in certain macros. I don't use it every day, but I use it every so often to stay on target.
How often do you run 10 miles or more? Is 6-7 your normal run?
I'm a bit older now (ok, more than a bit), but back in the day, my normal run was about 50-70 minutes. Like you I would not feel tired. If I ran 90 minutes I'd feel a bit more tired and lazy. Somewhere between 1:45 and 2 hours would trigger a lot more laziness - though never napping.
Personally, I think this is normal. Maybe you are heavier than I was (about 5-11 and 140-145lbs), but more likely you just need to build up more. And, of course, maybe 6-7 miles for you is 50-70 minutes. For me, it was 8-10).
Run slower, get a heart rate monitor. Find out what your zones are. I am guessing you are running at a Zone 3 instead of Zone 2.
cb wrote:
For me, the hardest part of a long run is always the rest of the day which involves taking the kids to do things and running errands and doing chores. And pretending like I’m not wiped out so my wife doesn’t give me a hard time for running too much.
+1. I gave up long Sunday morning runs, and if I do a long one it tends to be at 5pm on Sunday after duties are done. Advantages are you might find a hot dinner waiting 15min after finishing; you can refuel on a beer as you finish; and if you veg out on the sofa after dinner, well, who doesn't?
If you can swing it, run in the evening is the best advice I’ve seen so far. It works for me.
My response will be disagreed upon by many, but that's ok.
Some bodies are just less durable than others. I think this mainly has to do with recovery ability (ability to inflame, repair, and subsequently reduce inflammation) of muscles and connective tissues. That can be trained to improve, but is at least partially genetic. I used to do EVERYTHING right--exercise, sleep, nutrition, recovery like foam rolling, etc, and anything over 10 would just zonk me. This is after being a runner for 14 years. I could do longer runs--but I had to book several days of recovery time afterwards.
Now I am more into indoor climbing. I am running into the same thing. My muscle and connective tissue recovery is just slow. Hard workouts linger in my tissues longer than they seem to for others.
I would imagine part of it may be differing natural levels of HGH and testosterone. There are reasons those drugs work so well to help athletes recover and train.
Agree with the "run slower" and HR-related posts. If I'm averaging a 135 HR on a 16 mile run, it doesn't affect me much at all throughout the day. I don't drink any water during the run but I make sure I'm pretty hydrated afterwards. Only averaging 40-50 mpw, long run is 16 max but usually 11-13.
If I'm averaging 155 instead, I'll definitely be spending most of the rest of the day on the couch.
rightttttttt wrote:
Portland Hobby Jogger wrote:
+1
I run with a Camelback Delaney bottle carrier and make sure that I take a drink every 2-3 miles. It makes a huge difference in performance on the run and with recovery/energy afterwards.
Of course it makes a difference. Save that drinking every 2 miles for race day. Train without.
Why? That "It'll toughen you up" high school football coach approach is nonsense and complete bro science. How many runners have had their marathon screwed up because they couldn't properly manage their fluid intake, had a stomach problem due to using sports drinks without testing, needed to take a bio break, or damn near choked on water at several aid stations on race day? Better yet, how many didn't make it to the starting line due to injuries caused, in part, by dehydration?
It's smart training. There is no magic, physiologically or psychologically, created from doing heavy intensity training and long runs without adequate hydration. Plenty of good studies about cardiac drift, electrolyte balances, muscle damage caused by dehydration, etc. back this up.
Someone probably already said this, but If you are that tired after A long run ...Slow Down. Get a heart rate monitor (wrists ones don’t work) and keep your heart rate under 140 for the entire run. You will get the true benefits of the long run and still be able to go about your day.
Portland Hobby Jogger wrote:
rightttttttt wrote:
Of course it makes a difference. Save that drinking every 2 miles for race day. Train without.
Why? That "It'll toughen you up" high school football coach approach is nonsense and complete bro science. How many runners have had their marathon screwed up because they couldn't properly manage their fluid intake, had a stomach problem due to using sports drinks without testing, needed to take a bio break, or damn near choked on water at several aid stations on race day? Better yet, how many didn't make it to the starting line due to injuries caused, in part, by dehydration?
It's smart training. There is no magic, physiologically or psychologically, created from doing heavy intensity training and long runs without adequate hydration. Plenty of good studies about cardiac drift, electrolyte balances, muscle damage caused by dehydration, etc. back this up.
To a point, I agree. But unless it is VERY hot/humid there is no need to drink every 2 or 3 miles. There is no bio-rule in our makeup that requires us to finish a run at the same hydration level as when we started.
The Assman wrote:
I have a tip that works for me. Run in the evenings. The idea is that you are most fatigued the 12 subsequent hours after your run, so it’s a good thing if that time can be spent in bed, sleeping.
Good point when I'm working I go in the evening and don't feel as tired
Forgot to give my 2 cents on what you should do .... buy a HR monitor and learn how to use it to control your pace on long runs (hell ,all of your runs). I'd almost guarantee you're just running them too fast.
elviejo wrote:
To a point, I agree. But unless it is VERY hot/humid there is no need to drink every 2 or 3 miles. There is no bio-rule in our makeup that requires us to finish a run at the same hydration level as when we started.
Dehydration is inevitable on such warm days. Your body cannot replace water at nearly the same rate you're losing it. It's more effective to pour water on yourself, or take ice to cool your body off, or else avoid heat and daylight. Taking water in a race helps where every second counts, but it's not generally worth the logistical effort for me in training. Heat training and moderate dehydration is said to have some performance benefit in increased blood plasma volume similar to altitude.
Portland Hobby Jogger wrote:
rightttttttt wrote:
Of course it makes a difference. Save that drinking every 2 miles for race day. Train without.
Why? That "It'll toughen you up" high school football coach approach is nonsense and complete bro science. How many runners have had their marathon screwed up because they couldn't properly manage their fluid intake, had a stomach problem due to using sports drinks without testing, needed to take a bio break, or damn near choked on water at several aid stations on race day? Better yet, how many didn't make it to the starting line due to injuries caused, in part, by dehydration?
It's smart training. There is no magic, physiologically or psychologically, created from doing heavy intensity training and long runs without adequate hydration. Plenty of good studies about cardiac drift, electrolyte balances, muscle damage caused by dehydration, etc. back this up.
Well it's magic for me and for most of the competitive runners I train with. Water only with hard workouts. Very little with long runs. Don't need it. Then on race day BOOM. Sure practice your fluids on a few long runs but don't make it a habit.
Portland Hobby Jogger wrote:
rightttttttt wrote:
Of course it makes a difference. Save that drinking every 2 miles for race day. Train without.
Why? That "It'll toughen you up" high school football coach approach is nonsense and complete bro science. How many runners have had their marathon screwed up because they couldn't properly manage their fluid intake, had a stomach problem due to using sports drinks without testing, needed to take a bio break, or damn near choked on water at several aid stations on race day? Better yet, how many didn't make it to the starting line due to injuries caused, in part, by dehydration?
It's smart training. There is no magic, physiologically or psychologically, created from doing heavy intensity training and long runs without adequate hydration. Plenty of good studies about cardiac drift, electrolyte balances, muscle damage caused by dehydration, etc. back this up.
I don't completely disagree with part of what you are saying but actually the science has shown that we actually overly emphasis "hydration". Largely due to companies like Gatorade trying to get us to buy electrolyte (Sugar) drinks.
Ross Tucker talked about this on his last podcast.
https://podcasts.apple.com/us/podcast/the-simple-truth-about-exercise-and-hydration/id1461719225?i=1000488440355Finish off your snacks with some left over refrigerated potatoes. That will stop your hunger for a couple of hours.
Eliminate the long run. It is counter productive for you. Go the 6-7 miles --- but go faster on the days you feel good. I believe in the benefits of the long run but not when it impacts your health and/or mood for the rest of the day.
You could be running your longer runs too fast but you might be one of those runners who run the same distance at the same pace every day except for one day when you do a longer run. You don't want to do that. If you run 6-7 miles every day at the same pace you eventually become very good at that, but everything else is a struggle. Do some shorter, faster runs. Do some longer runs. Do some hills, strides, maybe even some track workouts. Basically don't get in a rut.