I'm training for my 3rd marathon which is 4 weeks away. Last week I did 20.5 miles in a decent time (2:56). The week before I did 18 Miles (2:35)
This week, I was aiming for 22 miles. I didn't really do any training during the week (had bruised toes). During the run, after about 9 miles I felt that my legs were very heavy. Rest of my body felt great though. I eventually had to stop at 16 miles as my legs were so heavy and my pace had slowed significantly.
Do I need to rest more between runs, or is this because I didn't do enough (or any) short runs during the week to keep the fitness ticking over and get rid of the lactic acid?
Any ideas or comments appreciated!
I sometimes get heavy legs too. My experience of it is over training. Take a week off, do some short slow runs, maybe 5-6 miles, and when they recover get back to normal....they will get better (in my experience again!)....but I appreciate it is extremely frustrating.
Personally I would do the long runs every fortnight, and do a 10 mile run in between.
And I agree with Bluemoon....bruised toes might be because your toes don't have enough space....have a look at your shoes.
I would say do some medium long runs mid week to support the long run at the weekend - your endurance will develop. Note Lactic acid is cleared quite quickly, whilst DOMS occurs 1 to 2 days after session as a result of muscles tear&repair (not lactic). Short recovery runs (short & slow) will help stretch out muscles and get blood flowing. Since upping the midweek runs, my long runs of 20 - 24 feel so much stronger.
Pfitzinger & Douglas 'Advanced Marathoning reckon on 4 days to recover from a long run (glygogen replenishment and muscle recovery). Worth a read, and has some good training schedules.
I would sort you shoes out first though.
Thanks a lot for all the responses. Really helpful.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2014 |