My first statement is, don't assume your recovery from a 50 mile run will be the same as your recovery from a 50K run. I think I'm teetering on the edge of over-training.
Or really, I haven't allowed myself recovery time from Saturday's event.
I did not run Sunday or Monday. Tuesday I got out on the trails. As I blogged earlier, I felt pretty good until mile 5, then the wheels fell off.
I spent Tuesday evening looking over the training calendar for the rest of the month and January, and fretting about not getting enough miles in this week.
Wednesday, I got up, tired. Mentally fine with getting out for my 6.4 mile run-I mean how else am I going to get my target miles in?
Quads were still feeling like bags of cement. I just had fatigue going on. Interesting enough, my time was only 7 minutes slower than my PB last week or so around the block. But I was oh so tired on this run.
Came home, had a Recoverite hot chocolate (very good) and ate a second breakfast before going to work. (Yes, I made sure I ate before the workout.)
Very tired all day at work. Got feedback from Slim that he wasn't recovered too, so that made me feel a bit better. (I did't even poll the younger guys!)
I went to bed earlier last night, but couldn't fall asleep right away. Uh oh, one of those "over training" signs. And besides, I usually fall asleep in minutes.
I did get about seven hours sleep. I woke up and took my resting heart rate. 57. Yep, I need to recover a bit more. My resting HR is usually in the 40's.
So the Christmas holiday comes at a good time. I'm going to go walk 2-3 miles on the treadmill this morning, and then stretch. I'm going to eat well and drink fluids-maybe throw a Nuun tablet into my water today. I may take Christmas Eve work out off and wasn't planning on a workout on Christmas-(unless I need to walk off some Christmas ham) and then get out for an easy walk/hike on the trails on Sunday.
So I just think I hit the line in over-training, and just need to think about and build in recovery days, just like I pencil in workouts.