1/2 marathon - long runs - exhaustion?

LastMinuteMama

I am currently training for my first half marathon. I'm using the beginner Hal-Higdon plan, even though I am not a novice runner or new to fitness. I just figured since it was my first Half this is the way I'd approach it. I am not following it to a "T". Some weeks I get both short runs in and some weeks I don't. I always do my long run.

Yesterday, I did 8 miles. I felt great the whole time. I didn't run too fast {for me}. I had a protein shake afterwards, plenty of water, ate all of my calories.

My questions is - Is is normal to be a useless slug for the rest of the day after a long run? After my 7 miler, I was tired, but yesterday was brutal. I went to bed at 8pm.

Just wondering how everyone feels after their long runs?

Tips?

Thanks

CarsonRuns

Yes. Normal. As you become more fit, the 8 mile runs won't tax you, but the 18 mile runs will.

BrianSharpe

Yes. Normal. As you become more fit, the 8 mile runs won't tax you, but the 18 mile runs will.

^^ This......

I had to have a nap after my triathlon a couple of weeks ago! :happy:

LastMinuteMama

Great! So, I need an hour or so to run and then an hour to nap!

It's good to know that it's normal & should be expected~

BerryH

Perfectly normal, I used to have to make sure I had some food ready in the fridge to shove down my gob the second I got in as I wouldn't have energy to stand long enough to cook! This and an afternoon nap are your new best friends.

redlion45

Good for you! I am also training for a half marathon in December as, a warm up to a Disney full in January. I am using Jeff Galloway's program, which is pretty similar to Hal Higdon's, I think. I am not new to running, but I am new to the distances involved in this kind of event. After the long runs I am a tired puppy and need a nap. I think that is pretty normal. We are up to twelve now, so by the time you get used to the mileage you did 2 weeks ago, you are already stretching longer.

So, as long as you aren't too sore to walk and you aren't totally wiped out for the whole day, you are probably doing OK. You might find you need to eat something more before a long run. I can get away with little or nothing to eat for a 4 miler, but for longer distances, if I don't eat before, I feel crappy the rest of the day after the run. :frown: Good luck! :laugh: :laugh:

LastMinuteMama

Perfectly normal, I used to have to make sure I had some food ready in the fridge to shove down my gob the second I got in as I wouldn't have energy to stand long enough to cook! This and an afternoon nap are your new best friends.

Haha! Yes, I went straight for a protein shake - quick, easy and COLD!

LastMinuteMama

Good for you! I am also training for a half marathon in December as, a warm up to a Disney full in January. I am using Jeff Galloway's program, which is pretty similar to Hal Higdon's, I think. I am not new to running, but I am new to the distances involved in this kind of event. After the long runs I am a tired puppy and need a nap. I think that is pretty normal. We are up to twelve now, so by the time you get used to the mileage you did 2 weeks ago, you are already stretching longer.

So, as long as you aren't too sore to walk and you aren't totally wiped out for the whole day, you are probably doing OK. You might find you need to eat something more before a long run. I can get away with little or nothing to eat for a 4 miler, but for longer distances, if I don't eat before, I feel crappy the rest of the day after the run. :frown: Good luck! :laugh: :laugh:

I didn't know you were training for a Half & full also...what else is there after Tough Mudder!?!
My husband said the same thing about eating more. I like to run on an empty stomach and thought I was being good by having a banana & granola bar before this run. I guess I might need more than that. Or maybe load up the night before?

The toughest part of this training is the time comitment for sure! We'll be away this weekend and I haven't even figured when I'm gonna run!

EdTheGinge

Yes. Normal. As you become more fit, the 8 mile runs won't tax you, but the 18 mile runs will.

I also agree with this, I did a 12miler yesterday and apart from the usual aches from working the legs hard everything else was fine. It all comes with time.

I'm training for my first marathon in October and yeah I'm sure I'll be very lethargic after that.

LastMinuteMama

Good luck with your first marathon! I'm guessing more than a nap will be required after 26.2 : )

BrianSharpe

Haha! Yes, I went straight for a protein shake - quick, easy and COLD!

I missed this the first time 'round......I'd tend to focus more on carbs for glycogen replenishment than a protein shake after a long run.

LastMinuteMama

edited to repost with quote

LastMinuteMama

Haha! Yes, I went straight for a protein shake - quick, easy and COLD!

I missed this the first time 'round......I'd tend to focus more on carbs for glycogen replenishment than a protein shake after a long run.

I've always heard "Carbs before - Protein after" but I will certainly look into this. Thanks!

BrianSharpe

I've always heard "Carbs before - Protein after" but I will certainly look into this. Thanks!

Here are a couple of articles that may help....

http://running.about.com/od/nutritionandhydration/f/postruneating.htm

http://www.runnersworld.com/race-training/long-run-recovery-done-right

http://theathletesplate.com/long-run-nutrition-recovery/

BerryH

l do both - something like a tuna sandwich or instant noodles with cold chicken. But then I get savoury cravings after running and don't fancy sweets.

By the way, do you fuel on the run? You might want to look into energy drinks or gels (I like SIS, they're isotonic so you don't need a gallon of water with them) when you're out for more than an hour. That might keep you fuelled so you don't have a big energy dip and refuel.

LastMinuteMama

I've always heard "Carbs before - Protein after" but I will certainly look into this. Thanks!

Here are a couple of articles that may help....

http://running.about.com/od/nutritionandhydration/f/postruneating.htm

http://www.runnersworld.com/race-training/long-run-recovery-done-right

http://theathletesplate.com/long-run-nutrition-recovery/

Thank you!

LastMinuteMama

l do both - something like a tuna sandwich or instant noodles with cold chicken. But then I get savoury cravings after running and don't fancy sweets.

By the way, do you fuel on the run? You might want to look into energy drinks or gels (I like SIS, they're isotonic so you don't need a gallon of water with them) when you're out for more than an hour. That might keep you fuelled so you don't have a big energy dip and refuel.

I do fuel on over 6 miles, ironically, I did not bring them on this 8 miler - maybe that was the problem! Maybe they're more helpful than I gave them credit for?

As far as going for protein, I feel like I need to get it in somewhere! I can't eat lots of protein before hand, it seems to make me dizzy. I will add in carbs for the recovery - I'm sure a good balance is always good

pucenavel

Pre-Fuel
Quick Fuel
Recovery

That's how I do it.

If I'm going to be burning off 1500 calories or more on Saturday morning, I've already consumed an extra 1000 calories on Thursday and Friday to compensate.

I use Gels, honey, etc. during the workout to fuel about 1/3 of what I'm burning.

Protien, electrolytes, and fresh vegetables afterwards to replace losses and encourage muscle repair.


...

Unless it's race day, then the after is PANCAKES!!!

LastMinuteMama

After reading the articles that Brian posted, I realized that I didn't do was poorly as I thought with my "protein" recovery drink. Although, it was a protein shake, I made it with 2 cups of chocolate milk ----> all three articles said that chocolate milk is a good recovery drink :drinker:

Lots of other good ideas in those articles too! A fruit smoothie with milk or yogurt is good too. I like to drink something cold instead of eat something afterwards, so those will have to do.

wowzimmer

Try Low-fat chocolate milk - A popular choice with marathoners, several studies have lent weight to the goodness of drinking chocolate milk after intensive exercise.

Dr John Ivy from The University of Texas at Austin led two such studies in 2011. He found that chocolate milk led to twice the improvement in maximal oxygen uptake compared to standard sports drinks. Other benefits include better improvements in muscle growth and greater fat loss.

See more top marathon recovery tips with this slideshow:
http://rhedeg.co.uk/training/instant-expert-post-race-recovery/

St_Paul

Sounds normal to me. Keep recovery in mind and soon you'll get used to it. I agree though you never get used to the 18 or 20 milers!

RenewedRunner

Chocolate milk and a banana-my go to. I also like to go stick my legs in my pool after I am done. I have heard it helps and heard it doesn't help. I find that it does for me. Even in January, it is like a mini ice bath!

heybales

You have a 30 min window to get some carbs in for the best uptake possible for refilling your stores you just went through.

You need more than a protein shake - chug a couple low-fat chocolate milks, 16 oz. That's enough protein for then. Save the protein shake for before bed when the body will use it for repair.

Meeting your calorie goal means eating more for more exercise, need to fuel it.

That could be another reason for being tired, low blood sugar and you haven't taken in enough to help.

heybales

l do both - something like a tuna sandwich or instant noodles with cold chicken. But then I get savoury cravings after running and don't fancy sweets.

By the way, do you fuel on the run? You might want to look into energy drinks or gels (I like SIS, they're isotonic so you don't need a gallon of water with them) when you're out for more than an hour. That might keep you fuelled so you don't have a big energy dip and refuel.

I do fuel on over 6 miles, ironically, I did not bring them on this 8 miler - maybe that was the problem! Maybe they're more helpful than I gave them credit for?

As far as going for protein, I feel like I need to get it in somewhere! I can't eat lots of protein before hand, it seems to make me dizzy. I will add in carbs for the recovery - I'm sure a good balance is always good

Ah, unless you are going out at some fast race pace, you shouldn't need any fuel during the run to finish a half-marathon.

If you do, your training is lacking for the fat-burning aerobic system, meaning you are going to fast and your body is trained to burned closer to anaerobic carbs for ratio right now.

If you build up the aerobic base, you can always go faster. But if you train up the anaerobic side by going faster, you can rarely go farther for endurance.

KyleB65

YES!! My long runs have taken the wind out of my day each time.

BUT! They also move the bar a little each time.

I have been training for my first marathon since early June. My first longer that 21k run was 23k. Like you, ate & drank well. But, the exertion had me loafing with no energy for the balance of the day. And, it was the same as we pushed our long runs a little further each week.

The upside is that now, having run over 30k for my longest training run, 23k is not the same challenge as it was back in mid June.

I would expect that for your half training it would be the same. Each long run training your body to run a little further. With the goal of being ready about a week before your race date to go full out for 21K.

Best of luck and have fun!

trijoe

My post workout favorite is an omelet with some whole wheat toast.

Exhaustion isn't just normal, it's expected. I'm a huge nap-aholic during hard training. If I DON'T nap, I'm a mess. Let me sleep for a little while? I'm pretty good for the rest of the day.

Everybody has their different recovery strategies and rituals, from meals to rest to recovery gear. I'd recommend trying different recovery strategies and seeing what makes you feel like you bounce back quickest. As mentioned already, for me it's an omelet and a nap. After a tough race, I'll break out my compression socks and wear those for a day or so. I also enjoy some Aleve, after I'm good and rehydrated. But we're all different, and we all bounce back in different ways.

As everybody else is saying, exhaustion becomes relative as you get more fit, and/or used to the longer workouts. Today, 8 miles is tough. This time next year, if you keep expanding your endurance base, 8 miles is a nice morning in the park.

Good half marathon racing! Enjoy your day. Race days are magical moments. Race hard, have fun, and just enjoy it all.

TriJoe.

cwolfman13

You have to also consider that while you are meeting your calorie goals, you're still at a deficit of calories..and probably a rather large one (at least I assume you are "dieting"). Do you eat exercise calories back? If not, that's only going to exacerbate the issue. It's actually somewhat difficult to actually truly train for sport when you're at a deficit of energy...it's very exhausting.

RunHardBeStrong

Perfectly normal, I used to have to make sure I had some food ready in the fridge to shove down my gob the second I got in as I wouldn't have energy to stand long enough to cook! This and an afternoon nap are your new best friends.

I was the same way in the beginning too...the 10+ milers still get me sometimes. I can usually tell on days that I haven't fueled or slept well!

lovinlife22

GOOD LUCK! I just completed my fist half marathon on 9/7/2013. Throughout my training I also felt the way you are feeling. I didn't always get my short runs in but I was committed 100% to getting my long runs in. I eventually didn't feel exahusted unless I did more than 10 miles.

Anthyitis

I completed my first half marathon in March, and eventually I'd gotten to the point where I didn't feel exhausted after long runs. I made sure to run at a pace that was comfortable, and take walk breaks when I needed to. I was operating under the idea that long runs were supposed to be slow, and the goal was just to finish them....not be fast.

But all of that flew out of the window on race day, and I spent the rest of the day in bed, face down in some pasta.

DymonNdaRgh40

I just wanted to add that it is normal to feel drained after a long run. I'm good after 6 miles but any more than that and I am wiped out. After long runs, I'll have lowfat chocolate milk. Usually I'll load up on carbs the day before my long runs as well as the day of, not too much, just so that I have the energy to complete my miles the way I want to, sprints and all. It's hard for me to drink or eat when running so I have to do it before and after. I also like running on a empty stomach (more comfortable for me), so I make sure to get my fiber, roughage, fruit, and vegetables way before my run this way I do not have any "running interruptions" if you know what I mean. Nothing ruins a good run more than having to use the restroom.

I did my first half this year and it felt so good. I have two planned for next year... The Disney Tinkerbell Half in Anaheim and then the Disney Princess Half in Florida. I have to start increasing my mileage next month.

My tips for you... make sure you hydrate and get plenty of water. Have more carbs the day before your long run and the day of for extra energy. Also have some chocolate milk afterwards.... you get both carb and protein with this. You'll notice a difference with having the milk as your recovery fuel. Do some strength training when you can as this helps also. You can't help but rest when training because your body will definitely let you know.

Best wishes!