Re: Marathon Training, SUPER SORE!

Nick, this is not the place to come to whine about soreness.....i won't drill you a new asshole but others will.

the soreness is due to many downhills and hard training including the 50km.

Get some good protein meals into you such as a huge fish steak. Whenever I am sore, I just have a meal such as a huge Halibut steak and vegetables.

Jason

Jason:

Thanks for the advice there. I am trying not to whine here :), just wondering if others really feel like I feel. The training isnt too hard, but very consistent and decent mileage for me at my current level; I was just wondering if this is a natural thing. Thanks again!

Nick

Sounds like you're overtraining. Need to cutback some, rest and let your body recover and adapt. Didn't you just race a marathon in November? Seems like I recall your posts from that time frame. Did you really let your body recover after that effort? Maybe you resumed hard training too quickly.

asicsmiler-

I remember you from your marathon "what if" post. As Jason, said, unless you are currently in training for ultras, you are way over the edge with the miles, especially the downhills. Why don't you cut back for a week or two? Maybe your body can't handle consistent 80 mile weeks.

Well I don't think you are overtraining.

Make your next meal a fish meal....you need the special fats and oils in the fish to help speed the healing process, as well as the protein.

Tonight go eat a meal consisting of nothing but some steamed vegetables and a huge salmon steak, (steamed).

Tommorrow, tell me how you feel.

Jason

female guest wrote:

Sounds like you're overtraining. Need to cutback some, rest and let your body recover and adapt. Didn't you just race a marathon in November? Seems like I recall your posts from that time frame. Did you really let your body recover after that effort? Maybe you resumed hard training too quickly.

He needs three months to recover from a marathon?

How many marathons did he run?

Didn't say that he needed 3 months to recover from a marathon, but at least a month of downtime would have smart. Instead, within a month later he was back to running 20-milers, hilly 80mpw in singles and tops it off with a 50k race less than 2 months after a marathon. It's way too much too soon, in my opinion.

Agreed. Nick, I know you are motivated to achieve your goal, but sometimes, a little rest is the way to go. I also like Jason's idea of some additional protein.

Best wishes with your running.

I took it easy after the Richmond Marathon; the pace wasnt too fast to hurt me. 3:03.54 is hardly something to make me very sore. I did 10 miles the day after. I did rest and recover. I recharged the batteries and did my fastest 20 mile run over a difficult course 3 weeks later. My legs have felt fine until the last week. It is not to the point I dont feel like running, but its a lingering soreness; especially the calves/quads. Feels as if I ran a couple of track meets in spikes. The mileage is comfortable, nothing ext. fast. The 50k even felt easy. I came through the marathon around 3:16-3:18; again, nothing fast. Did 12 miles the day after. I took a down week last week. I know I am not overtraining; but my question is this: Will the body adapt to the soreness and overcome it? I live in Soutwest VA, around 2500-3200 ft elevation, ext. hilly. I have no choice to run anything but hills. I am doing another 50k in Feb as well. My training is gearing towards marathon/ultra type training to just see what is there.

Nick

For me, sore legs normally means I'm not refuelling well enough, both leading up to and following hard efforts (workouts, long runs or races) with plenty of carbs and some protein. Maybe you just need to eat more, especially right after (and within a few hours later) the harder sessions.

I was extremely sore after I made a big jump in mileage last summer. It hurt to move anything but going down stairs and standing up was a killer! Take a few days off till the soreness goes away and eat that fish steak Jason keeps on talking about.

But do beware the demon of overtraining. The ultimate outcome of my summer was 3 good weeks of running in the fall followed by 3 months of overtraining Hell. Be cautious.

If you keep doing the Ultra your marathon times will suffer and you will be sore all the time. Just keep to one Ultra a year.

Ice baths - every day.

Some good stuff here.

I'll add:

1) Are you COOLING down properly? Do your 20+ miler or your hard runs, but don't then just sit down. If you're not cooling down for at least 5-10 minutes, you're asking for this kind of soreness. If you're beat after your 20 miler, you can even just walk around if you need to. Slow it down SLOWLY.

2) Stretches and massages. Doing them?

3) I agree with Jason on the fish thing and that you probably aren't over training. I also agree with Pete that perhaps you aren't eating enough. Gotta have those carbs man.

4) Your buildup need not look like Microsoft stock in the early days. If you're cruising along at 80 miles per week in singles and you're getting beat down, step it back for one week but then get back to where you were for several weeks.

5) Does seem like a lot of hills. I guess you would have run some less hilly courses here and there if they were available to you. If you can, find a more level route for more of your runs.