I've been building mileage for the past few weeks for a base phase of marathon training. Next week, I'm moving up to 90 miles/week, which for me means I will have to start doing doubles to get the mileage. This week, I decided to double on Thursday as a way to transition to start doubling next week. However, I could not fall asleep that night even though my evening run was very short (4 miles). I've had this issue when doubling earlier this year but other times in the past I was fine. While lying in bed, it feels like heat is radiating off of me and I feel I can't get my heart rate low enough to fall asleep. The main problem of this is that I feel tired on my run the next morning and it's impairing my recovery. I will be doing the evening runs at 5:30pm and they will be 6-7 miles, so I'll be done around 6:15-6:20pm, which gives me some time before I go to bed (8:30-9:00). My morning runs are at 5:30am. The next two weeks will look like this
Monday- 11mi + 6x100m strides (AM) / 7mi (PM)
Tuesday- 12mi (AM)
Wednesday- 3mi w/u, 6mi of tempo work, 3mi c/d
Thursday- 12mi (AM)
Friday- 11mi + 6x100m strides (AM)
Saturday- 18mi, some MP at the end (AM)
Sunday- 8mi (AM)
Anything I can do to fall asleep after doing an evening run so I can stay fresh the next morning? I don't want this to become a major problem for my mileage build.