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Zone 5 and Feeling Weary
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 2018-01-23 4:27 PM |
 436  |  Subject: Zone 5 and Feeling WearyI did my usual bi-weekly high intensity run this morning and I find that anytime I get my HR into Zone 5, I start feeling sick and rundown for the rest of the day and sometimes a few days. I don't stay in Zone 5 for long but does anyone else experience this and know if this is normal? I'm 35 and my HR tends to hover around 175 when I'm running at full steam. |
| 2018-01-23 6:03 PM in reply to: TXTriRook |
Master 2760   Los Angeles, CA | Subject: RE: Zone 5 and Feeling Weary Do you have a cool down period after the Z5 session? And after the Z5 workouts do you consume enough nutrition to aid recovery? |
| 2018-01-23 6:07 PM in reply to: TXTriRook |
Master 8248  Eugene, Oregon Bronze member | Subject: RE: Zone 5 and Feeling Weary Yep. Pretty much any time I get into Z5 I am in the nausea zone, and it's harder to recover. The only things I have found helpful: 1. Keep active during the day. My job usually requires this anyway. If you end up sitting at a desk all day, with all that lactic acid in the system, you're going to tie up. 2. I find that breaking my usual dietary habits a bit and having something sweet soon after the workout helps with recovery. This is really the only time I crave that stuff. Maybe as Z5 is really making you burn through available blood sugar. Can be something healthy like dried fruit, or crap like a chocolate croissant. Then have some healthy food. 3. Drink lots of water and electrolyte drink to flush out the system. 4. Caffeine in reasonable amounts seems to help a bit, too. |
| 2018-01-25 11:07 AM in reply to: Hot Runner |
| 436 | Subject: RE: Zone 5 and Feeling Weary Thanks all! I do somewhat cool down and generally have a protein shake when I'm finished. I'll try mix in some sugars and perhaps spend more time cooling down/stretching. I do have a desk job but I make a point to get up and walk around as much as possible. I still believe pushing myself into Z5 is good for me but it really sucks that it takes a few days to recover from it. |
| 2018-01-25 12:20 PM in reply to: TXTriRook |
Master 2760 Los Angeles, CA | Subject: RE: Zone 5 and Feeling Weary It may be possible your Zone 5 is set too high? It shouldn't take more than a day to recover from hard workouts like that. |
| 2018-01-25 12:28 PM in reply to: kloofyroland |
Expert 4921 Middle River, Maryland Silver member | Subject: RE: Zone 5 and Feeling Weary How long are your Z5 intervals, and what "level" of Z5? IOW are we talking 1/2 mile repeats, 400s, or something faster/shorter? What's your open 5K time? That's the pace I usually run my Z5 intervals for 3-5 min at a time with equal recovery. |
| 2018-01-25 2:09 PM in reply to: jmhpsu93 |
| 436 | Subject: RE: Zone 5 and Feeling Weary Originally posted by jmhpsu93 How long are your Z5 intervals, and what "level" of Z5? IOW are we talking 1/2 mile repeats, 400s, or something faster/shorter? What's your open 5K time? That's the pace I usually run my Z5 intervals for 3-5 min at a time with equal recovery. I'm not that formal about my hard workouts and go more by feel. My "official" best 5K time is 21 mins but given I'm trying to get faster I'm running my sprints at 6 min/miles and doing a minimum of a quarter mile. I drop back to about 7:30 min/miles for a couple minutes recovery then go for it again. I don't go slow enough for my HR to drop down to Z3 but I try and go on/off Z4/Z5 for a couple miles if I can hang on. |
| 2018-01-25 3:05 PM in reply to: #5236007 |
Member 131 | Subject: RE: Zone 5 and Feeling Weary I am in no way a doctor, but reading your post makes me wonder if you have some undiagnosed heart issue. If you are in shape, I would not expect a workout like that to take days to recover from. |
| 2018-01-25 4:17 PM in reply to: TXTriRook |
Expert 4921 Middle River, Maryland Silver member | Subject: RE: Zone 5 and Feeling Weary Originally posted by TXTriRook Originally posted by jmhpsu93 I'm not that formal about my hard workouts and go more by feel. My "official" best 5K time is 21 mins but given I'm trying to get faster I'm running my sprints at 6 min/miles and doing a minimum of a quarter mile. I drop back to about 7:30 min/miles for a couple minutes recovery then go for it again. I don't go slow enough for my HR to drop down to Z3 but I try and go on/off Z4/Z5 for a couple miles if I can hang on. How long are your Z5 intervals, and what "level" of Z5? IOW are we talking 1/2 mile repeats, 400s, or something faster/shorter? What's your open 5K time? That's the pace I usually run my Z5 intervals for 3-5 min at a time with equal recovery. 6 minute miles is anaerobic for your fitness level (based on that open 5K time), and you're holding @ 7:30 during recoveries (which I wouldn't even call recoveries, that's more like 10K race pace for you). So two miles, roughly 13-14 minutes, alternating between your 5K kick and your 10K race pace - that's BRUTAL. You'd be better off just racing a 5K every weekend. When doing "speed" work, recovery is super important. Rules of thumb are equal intervals of work and recovery for VO2 max (3-5 min) and twice the recovery for anaerobic (less than 2 min) intervals. And by recovery, I mean RECOVERY, like an easy jog at the fastest. The adaptations you're looking for occur during the work, and the recoveries allow you to effectively complete that work (and make it so you're not destroyed for three days afterwards). Try this next time: WU OR WU I would recommend reading Jack Daniels Book of Running. Much of what I'm describing comes from the information there. It made a HUGH difference in my running success by properly managing my "speed" work (and I realized I had no idea what I was doing
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).| 2018-01-25 4:24 PM in reply to: jmhpsu93 |
| 436 | Subject: RE: Zone 5 and Feeling Weary Originally posted by jmhpsu93 Originally posted by TXTriRook Originally posted by jmhpsu93 I'm not that formal about my hard workouts and go more by feel. My "official" best 5K time is 21 mins but given I'm trying to get faster I'm running my sprints at 6 min/miles and doing a minimum of a quarter mile. I drop back to about 7:30 min/miles for a couple minutes recovery then go for it again. I don't go slow enough for my HR to drop down to Z3 but I try and go on/off Z4/Z5 for a couple miles if I can hang on. How long are your Z5 intervals, and what "level" of Z5? IOW are we talking 1/2 mile repeats, 400s, or something faster/shorter? What's your open 5K time? That's the pace I usually run my Z5 intervals for 3-5 min at a time with equal recovery. 6 minute miles is anaerobic for your fitness level (based on that open 5K time), and you're holding @ 7:30 during recoveries (which I wouldn't even call recoveries, that's more like 10K race pace for you). So two miles, roughly 13-14 minutes, alternating between your 5K kick and your 10K race pace - that's BRUTAL. You'd be better off just racing a 5K every weekend. When doing "speed" work, recovery is super important. Rules of thumb are equal intervals of work and recovery for VO2 max (3-5 min) and twice the recovery for anaerobic (less than 2 min) intervals. And by recovery, I mean RECOVERY, like an easy jog at the fastest. The adaptations you're looking for occur during the work, and the recoveries allow you to effectively complete that work (and make it so you're not destroyed for three days afterwards). Try this next time: WU OR WU I would recommend reading Jack Daniels Book of Running. Much of what I'm describing comes from the information there. It made a HUGH difference in my running success by properly managing my "speed" work (and I realized I had no idea what I was doing
Thanks for the suggestions, I will definitely give them a shot! As for the ticker...I'm no doctor either but I'm pretty sure there's no issues. Heart rate climbs the harder I push and goes back down as I slow down/recover. |
| 2018-01-25 10:55 PM in reply to: TXTriRook |
Master 8248 Eugene, Oregon Bronze member | Subject: RE: Zone 5 and Feeling Weary Agreed--much more likely an issue of pushing the pace too hard for your fitness level, and maybe insufficient cool down/recovery practices. |
| 2018-01-26 7:25 AM in reply to: TXTriRook |
| 13 | Subject: RE: Zone 5 and Feeling Weary I would agree with others...you are pushing too hard. We all feel terrible after pushing that hard, especially if you are a bit dehydrated, overtrained, fighting a virus, its really hot out, etc. Now that you know your body doesn't respond well to that workout, try another like a few others posted and see if that resolves the issue. |
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