I have been training for a marathon since July now. I was doing good at first. My times were where I wanted them to be, the distances, though getting more difficult, never got the best of me. I had my goals set and I was on track to reach them. All was well.
The past couple of weeks have been more difficult. My times have been getting slower, both for my long runs and my shorter runs. The long runs I have tried to be easier on myself about, once I got past that 13.1 miles in training, I had never run any farther before. Each longer training run is a new longest distance ever for me, longest time running at once ever for me.
I try to remind myself that the hills that are throughout my training runs are not the best hills for training for longer distances.
That is what my 22 mile route looked like on Sunday. I tried to be understanding with myself!
So, as I went on a shorter, easier run today, I was hoping to be able to pick up the pace a little bit. Granted, I was able to average a faster pace than the 22 miles, but, it is still not even close to where I used to be.
My knee is acting up, but that is normal. I’ve had knee issues since the very first season I ever ran. It doesn’t go away. I have good days and bad days on my shorter runs. My best days, I can get about 4 miles without really feeling it.
Today was a 5 mile day. On my 5 mile days now, I just go. I don’t worry too much about pace and time. I have a range that I like to stay within but, it is supposed to be my stress free, easy-going, no worries runs. Those are the ones I usually do the best on as well. No pressure, just get out and go.
Well, I wasn’t within my range. I was still slow. My legs are tighter than usual, almost heavy. My lower extremities just don’t want to work with me any longer. That led me to do some research on why that might be and most of it are things I already knew could affect times, but it is how I’ve always done things so I’m not sure what to fix right now.
The main culprits are not enough sleep, not enough recovery, age, iron deficiency, stress, increased mileage, diet, and attitude.
I get right around 7 hours of sleep per night during the week and about 9 on the weekends. It’s been pretty consistent for me for quite a few years now.
I take the day before and after my long runs off to stretch and refuel. I’ve only been running 4 total days a week since I’ve been increasing my mileage.
I’m not old enough to use age as an excuse yet! I’ve got time!!!
I don’t believe I’m iron deficient.
Stress can be a major culprit. I’ve increased my mileage from an average of 12-15 miles per week to about 40 miles per week. I’ve done it slowly, but it’s still been done. My husband and training partner has been out of town for two weeks now and that’s about the time I noticed the major slow downs. Amongst other things going on, I suppose that could be one of the main causes.
I eat plenty of protein and carbs to stay fuled and help recover. Fruits and veggies are also a big part of my diet. I think I’m doing alright there.
And my attitude is fine. I am ready to go. I was slow on Sunday and I kept telling myself the course will be flatter and the atmosphere will be there so you may still hit your goal time. There’s no real telling as of now. I’ll just keep pushing and see what I can do!
If you want to read more on slowing down though, this was my favorite article of the research I did, covering everything well.
The past couple of weeks have been more difficult. My times have been getting slower, both for my long runs and my shorter runs. The long runs I have tried to be easier on myself about, once I got past that 13.1 miles in training, I had never run any farther before. Each longer training run is a new longest distance ever for me, longest time running at once ever for me.
I try to remind myself that the hills that are throughout my training runs are not the best hills for training for longer distances.
That is what my 22 mile route looked like on Sunday. I tried to be understanding with myself!
So, as I went on a shorter, easier run today, I was hoping to be able to pick up the pace a little bit. Granted, I was able to average a faster pace than the 22 miles, but, it is still not even close to where I used to be.
My knee is acting up, but that is normal. I’ve had knee issues since the very first season I ever ran. It doesn’t go away. I have good days and bad days on my shorter runs. My best days, I can get about 4 miles without really feeling it.
Today was a 5 mile day. On my 5 mile days now, I just go. I don’t worry too much about pace and time. I have a range that I like to stay within but, it is supposed to be my stress free, easy-going, no worries runs. Those are the ones I usually do the best on as well. No pressure, just get out and go.
Well, I wasn’t within my range. I was still slow. My legs are tighter than usual, almost heavy. My lower extremities just don’t want to work with me any longer. That led me to do some research on why that might be and most of it are things I already knew could affect times, but it is how I’ve always done things so I’m not sure what to fix right now.
The main culprits are not enough sleep, not enough recovery, age, iron deficiency, stress, increased mileage, diet, and attitude.
I get right around 7 hours of sleep per night during the week and about 9 on the weekends. It’s been pretty consistent for me for quite a few years now.
I take the day before and after my long runs off to stretch and refuel. I’ve only been running 4 total days a week since I’ve been increasing my mileage.
I’m not old enough to use age as an excuse yet! I’ve got time!!!
I don’t believe I’m iron deficient.
Stress can be a major culprit. I’ve increased my mileage from an average of 12-15 miles per week to about 40 miles per week. I’ve done it slowly, but it’s still been done. My husband and training partner has been out of town for two weeks now and that’s about the time I noticed the major slow downs. Amongst other things going on, I suppose that could be one of the main causes.
I eat plenty of protein and carbs to stay fuled and help recover. Fruits and veggies are also a big part of my diet. I think I’m doing alright there.
And my attitude is fine. I am ready to go. I was slow on Sunday and I kept telling myself the course will be flatter and the atmosphere will be there so you may still hit your goal time. There’s no real telling as of now. I’ll just keep pushing and see what I can do!
If you want to read more on slowing down though, this was my favorite article of the research I did, covering everything well.