Last weekend I ran a 20 miler. Felt good and I finished fast (for me, anyway!). My tempo and threshold runs since have suffered a bit in regards to time. I am about 5-10 seconds off pace. I don't feel tired but am struggling to keep pace on these runs. I haven't done any short mileage but imagine that if I ran a 5k now my time would be slow. Is this normal?
i would say no, it's not normal. if you have been keeping your mileage high enough so that you're strong enough to justify a 20 miler (as in, 90-100 mpw), then that long run shouldn't slow you down for more than a day.
Of course you are often going to be a little tired/worn out when you put in the miles, but maybe that 20miler is giving you the little excuse in the back of your head that says "it's ok to slow down--i'm hurting and i can't help it--i ran a 20miler!" Not ripping on you...most of us have a difficult week or two once in awhile. get your sleep, eat well, and get back into it.
jacko wrote:
Last weekend I ran a 20 miler. Felt good and I finished fast (for me, anyway!). My tempo and threshold runs since have suffered a bit in regards to time. I am about 5-10 seconds off pace. I don't feel tired but am struggling to keep pace on these runs. I haven't done any short mileage but imagine that if I ran a 5k now my time would be slow. Is this normal?
Sounds like you are a bit low on Glycogen. This is normal after a long run. Eat well and take it easy for a day or two, you will soon feel the benefit.
Thanks, I appreciate the feed back.
Glycogen depletion for sure. Take in lots and lots of carbs after these long runs.
another possibility could be iron deficiency, if you are not eating enough protein
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