RedM Posted September 21, 2009 Share Posted September 21, 2009 Now I know that the definition of a long run differs from runner to runner but I did 9 miles yesterday (exceeding my previous longest run by 1.5 miles) and I feel like crap today. I felt great at 7.5 miles and thought I'd *cough* just carry on! Annoyingly I have a day off as well but I'm pretty much Derren Browned to the sofa. I've no energy, feel a bit sick and I'm really tired. Obviously I've overdone it but how do I recover from this? The good news is that since the last Great North Run I had set my goal on being able to do 7.5 by the time yesterdays run came round. I'm a bit ahead of myself and I'll be running the next one if I can keep to my schedule. Quote Link to comment Share on other sites More sharing options...
Mike Posted September 21, 2009 Share Posted September 21, 2009 Chillax.. eat some porridge.. attempt carbocide Quote Link to comment Share on other sites More sharing options...
RedM Posted September 21, 2009 Author Share Posted September 21, 2009 I've been scoffing peanut butter and banana sandwiches since yesterday. I ate pasta and protein for lunch yesterday plus other stuff. I thought it'd work but meh.....! Quote Link to comment Share on other sites More sharing options...
Mike Posted September 21, 2009 Share Posted September 21, 2009 It will eventually... but no easy fix after you've done that amount of work.. just enjoy the pain Quote Link to comment Share on other sites More sharing options...
caseys Posted September 21, 2009 Share Posted September 21, 2009 Beeeeefcake! Beeeeeeeefcake! Does sound like you've had a very bad crash, strange when you've made sure you've had plenty of carbs, glucose and protein really, guess it's not been enough or your body just didn't absorb much of it yesterday and it's cashing in it's debt to your muscles now. Quote Link to comment Share on other sites More sharing options...
Chewie Posted September 21, 2009 Share Posted September 21, 2009 Sounds more like you've got a dose of something. 9.5 miles shouldn't kill you. Did you finish with a cool down and stretch routine? Rehydrate with at least a litre of water. Typically you can perspire a litre (1kg) per hour. Quote Link to comment Share on other sites More sharing options...
RedM Posted September 21, 2009 Author Share Posted September 21, 2009 It will eventually... but no easy fix after you've done that amount of work.. just enjoy the pain Enjoy the pain! I'll laugh about it one day. It seemed so easy at the time just to continue. I really thought I'd go for 10 but after about 8-8.5 I thought 'oops, may have overstretched yourself here, Martin'. I headed straight for home at that point. What's the recommended 'distance increase' interval? Is it something like 10% per month? Quote Link to comment Share on other sites More sharing options...
michael Posted September 21, 2009 Share Posted September 21, 2009 I find that not setting off on the run helps. Quote Link to comment Share on other sites More sharing options...
RedM Posted September 21, 2009 Author Share Posted September 21, 2009 Sounds more like you've got a dose of something. 9.5 miles shouldn't kill you. Did you finish with a cool down and stretch routine? Rehydrate with at least a litre of water. Typically you can perspire a litre (1kg) per hour. 9.5 miles shouldn't kill me but I am still overweight by about 2.5 stone. I'm obviously expending my energy hefting my vast carcass around! If I weighed my ideal weight I'd probably find it easy to run 9.5 given my current fitness levels. I always cool down and stretch and I chugged plenty o' water. Quote Link to comment Share on other sites More sharing options...
Mike Posted September 21, 2009 Share Posted September 21, 2009 What's the recommended 'distance increase' interval? Is it something like 10% per month? I'm sure there is one... but look at Eddie Izzard!? if you have a nice steady pace and eat properly, none of this will kill you Quote Link to comment Share on other sites More sharing options...
RedM Posted September 21, 2009 Author Share Posted September 21, 2009 I find that not setting off on the run helps. Wise words are often said in jest. As much as I'm enjoying this fitter, lighter and no doubt much more handsome Me, it does feel like I've started something that I won't be able to give up. Have Greggs closed down yet? Tell them I'm sorry. Quote Link to comment Share on other sites More sharing options...
RedM Posted September 21, 2009 Author Share Posted September 21, 2009 I'm sure there is one... but look at Eddie Izzard!? if you have a nice steady pace and eat properly, none of this will kill you Eddie Izzard is by turns inspirational and absofu*kinglutely mental. 5 weeks prep I believe! Quote Link to comment Share on other sites More sharing options...
Mike Posted September 21, 2009 Share Posted September 21, 2009 Eddie Izzard is by turns inspirational and absofu*kinglutely mental. 5 weeks prep I believe! He got quicker as he went.. the first one took him 10 hours and then he got it down to 5 hours.. unbelievable. The 'training' effect apparently. The man is a complete inspiration and proof of what the human body is capable of. We were designed to run Quote Link to comment Share on other sites More sharing options...
Swampy442 Posted September 21, 2009 Share Posted September 21, 2009 Have Greggs closed down yet? Tell them I'm sorry. Lol Quote Link to comment Share on other sites More sharing options...
Chewie Posted September 21, 2009 Share Posted September 21, 2009 Your goal isn't to increase distance. It's to lose fat. You can lose 6lbs/week comfortably by just running 30 mins/day.Then when you're down to a good low weight start increasing the distance. Otherwise you run the risk of stress injuries of back, knee, ankle and feet. 10 miles is the sort of run I do training for a half marathon. Quote Link to comment Share on other sites More sharing options...
Frank Bullitt Posted September 21, 2009 Share Posted September 21, 2009 Boots do a vitamin C & Probiotic powder that can be added to water, it's in an orange box but is blackcurrent flavoured. Athletes exercising for 3 or more hours continuously eg. marathon or triathalon who do not consume electrolytes, risk overhydration or hyponatremia. Quote Link to comment Share on other sites More sharing options...
RedM Posted September 21, 2009 Author Share Posted September 21, 2009 He got quicker as he went.. the first one took him 10 hours and then he got it down to 5 hours.. unbelievable. The 'training' effect apparently. The man is a complete inspiration and proof of what the human body is capable of. We were designed to run I'm pretty sure that there will be loads of articles about the 'training effect' over the next few months. It's pretty amazing what he did. I'm gutted that I forgot he was running through Leeds. Would love to have joined him for a few miles. As for being designed to run I think that a lot of people in Leeds/Wakefield (and beyond, no dount) are doing their level best to alter that design. Quote Link to comment Share on other sites More sharing options...
Mike Posted September 21, 2009 Share Posted September 21, 2009 As for being designed to run I think that a lot of people in Leeds/Wakefield (and beyond, no dount) are doing their level best to alter that design. Portsmouth is doing it's bit too Quote Link to comment Share on other sites More sharing options...
RedM Posted September 21, 2009 Author Share Posted September 21, 2009 Your goal isn't to increase distance. It's to lose fat. You can lose 6lbs/week comfortably by just running 30 mins/day.Then when you're down to a good low weight start increasing the distance. Otherwise you run the risk of stress injuries of back, knee, ankle and feet. 10 miles is the sort of run I do training for a half marathon. If I only did 30 minutes a day I'd feel like I'm slacking off. Besides I call BS on the 'lose 6lbs/week comfortably by just running 30 mins/day'. That must only be achievable with a very restricted diet. My running software estimates about 300-400 calories lost per 30 mins based on my parameters. Assuming that one wouldn't eat in excess of the total recommended calories per day then you'd still fall some way short of that kind of loss. I remain sceptical. Quote Link to comment Share on other sites More sharing options...
AndrewOW Posted September 21, 2009 Share Posted September 21, 2009 I think this is a case for... Carl_S! He'll have the right advice for you, I'm sure. Of course, it will be interspersed with random sexual connotations and spaced out ramblings, but he's here to help. Where is he anyway? I haven't missed him at all. I blame it on Snickers myself, as since they changed the name from Marathon, it just hasn't been the same. Almost a half marathon really. Quote Link to comment Share on other sites More sharing options...
Thorin Posted September 21, 2009 Share Posted September 21, 2009 Meat pie and a pint of Guinness? I believe Jazz swears by the stuff. ...and maybe one of those pro-biotic yoghurt things for afters. Quote Link to comment Share on other sites More sharing options...
RedM Posted September 21, 2009 Author Share Posted September 21, 2009 I've just done a couple of quick online exercise calculator things and my current workout etc etc means I need to eat X to power myself for Y with a net loss of ?? or about 2.3lbs per week. Even less with just a 30 minute run. Quote Link to comment Share on other sites More sharing options...
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