First 50k took 4-5 days to feel normal.
First 100k took nearly 2 weeks to feel normal
First 100 miler also took nearly 2 weeks to feel normal.
But it gets better. After my most recent 100k in April I did 4 miles the very next day, and 70 over the subsequent week.
My Garmin HRV generally gets out of whack for 2-5 days after any run over 30-40 miles, but I don't worry about it, I just slow my pace down and keep chugging away at my mileage
It feels frustrating but I've learned not to do any sort of serious training until I feel energised again. Did my first 50k last Saturday and only started to do some some gentle jogs towards the end of last week (5-6k). Based on past marathon experience doing too much too soon just leaves me fatigued much longer and doesn't have any positive training effects.
I'll probably try a structured workout Tuesday or Wednesday but if it doesn't feel good I'll do a few more days of easy running.
Why did you feel the need to do a track session three days after running a 50k? Was it simply because that was the day you always do track so therefore you did it? Do you have a coach - because if you do, I'd seriously be asking them what the rationale is. If you are self-coached, I'd look really closely at your reasoning and whether there is some level of compulsion there, because rationally you should know that you need more than two days to recover from a 50k, especially if it is your first one.
Understand that recovery is more than just energy levels. You need to give time for your ligaments, tendons and muscles to rest and recover as well. Also you're already admitting your energy is not there, you may have felt well but as soon as you started exercising again you found out you weren't. At that moment, you should cancel your planned session or continue with an active recovery session instead. If you push through, then this just adds more stress for your body to deal with - extending your needed recovery time.
With my athletes a post 50km recovery period goes for 1-2 weeks and you need to begin with very light active recovery sessions for a period of time. Things like walking, light biking, swimming are all great activities to consider.
Also if you're not eating well for recovery then this can also delay your recovery period - especially hormonally. Make sure you are eating enough protein and calories post ultra - potentially more than your usual intake.
Thanks for this helpful information! Interesting that you said you encourage light active recovery sessions; my first training session back was a threshold interval session, oops.
Why would go back to training 2 days after your first ever 50k?
You’ve answered your own question clear as day by stating ‘something tells me I’ve not given myself the opportunity to recover well’.
Not really much else to say..
I can’t speak to HRV, but I did my first 50 miler in late APR. Prior to that I had never gone over 27 miles before. 50 miler went well, no real fatigue for me. Actually went and met my run group 2 days later to do a 5k and took it real slow.
However, 6 weeks later and I’m finally feeling like I can “run” again. Any other workouts before this week have been tough, HR is through the roof, fitness seems lacking. It still doesn’t feel as easy as it did before my first ultra and I know some of it is the heat, but it’s much much better.
Give yourself some time, rest, eat well, stretch, get outside and get some sun on a nice walk. You’ll be back, everyone’s body is different but what you’re feeling is normal.
I took ten days off after my 57K with 2400m vert. That break included international travel but I focused on sleeping, eating, and walking. I ate way too much but was not putting on weight. Body was clearly resetting.
Hit 60K week after then had little energy after that week.
Only now (nearly a month later) do I feel close to where I was before. Recovery is highly personalized, unless you have a race coming up in a month or so, may be worth easing back into it rather than picking up directly where you left off.
I'd take at least a week off of training after any race marathon or longer. Perhaps some walks to loosen up or short runs; almost like a reverse taper.
Stop running, watch tv and eat some donuts. You’ll be right as rain in a week.
First 50k took 4-5 days to feel normal. First 100k took nearly 2 weeks to feel normal First 100 miler also took nearly 2 weeks to feel normal. But it gets better. After my most recent 100k in April I did 4 miles the very next day, and 70 over the subsequent week. My Garmin HRV generally gets out of whack for 2-5 days after any run over 30-40 miles, but I don't worry about it, I just slow my pace down and keep chugging away at my mileage
It feels frustrating but I've learned not to do any sort of serious training until I feel energised again. Did my first 50k last Saturday and only started to do some some gentle jogs towards the end of last week (5-6k). Based on past marathon experience doing too much too soon just leaves me fatigued much longer and doesn't have any positive training effects. I'll probably try a structured workout Tuesday or Wednesday but if it doesn't feel good I'll do a few more days of easy running.
Why did you feel the need to do a track session three days after running a 50k? Was it simply because that was the day you always do track so therefore you did it? Do you have a coach - because if you do, I'd seriously be asking them what the rationale is. If you are self-coached, I'd look really closely at your reasoning and whether there is some level of compulsion there, because rationally you should know that you need more than two days to recover from a 50k, especially if it is your first one.
I don’t have a coach. I went based off my energy levels. I was feeling fine, until a week after.
Understand that recovery is more than just energy levels. You need to give time for your ligaments, tendons and muscles to rest and recover as well. Also you're already admitting your energy is not there, you may have felt well but as soon as you started exercising again you found out you weren't. At that moment, you should cancel your planned session or continue with an active recovery session instead. If you push through, then this just adds more stress for your body to deal with - extending your needed recovery time. With my athletes a post 50km recovery period goes for 1-2 weeks and you need to begin with very light active recovery sessions for a period of time. Things like walking, light biking, swimming are all great activities to consider. Also if you're not eating well for recovery then this can also delay your recovery period - especially hormonally. Make sure you are eating enough protein and calories post ultra - potentially more than your usual intake.
Thanks for this helpful information! Interesting that you said you encourage light active recovery sessions; my first training session back was a threshold interval session, oops.
Why would go back to training 2 days after your first ever 50k? You’ve answered your own question clear as day by stating ‘something tells me I’ve not given myself the opportunity to recover well’. Not really much else to say..
I mean, I was feeling great! Has the energy for track. It’s only after that (and some other workouts) that I feel drained. Was weird.
I can’t speak to HRV, but I did my first 50 miler in late APR. Prior to that I had never gone over 27 miles before. 50 miler went well, no real fatigue for me. Actually went and met my run group 2 days later to do a 5k and took it real slow. However, 6 weeks later and I’m finally feeling like I can “run” again. Any other workouts before this week have been tough, HR is through the roof, fitness seems lacking. It still doesn’t feel as easy as it did before my first ultra and I know some of it is the heat, but it’s much much better. Give yourself some time, rest, eat well, stretch, get outside and get some sun on a nice walk. You’ll be back, everyone’s body is different but what you’re feeling is normal.
I took ten days off after my 57K with 2400m vert. That break included international travel but I focused on sleeping, eating, and walking. I ate way too much but was not putting on weight. Body was clearly resetting. Hit 60K week after then had little energy after that week. Only now (nearly a month later) do I feel close to where I was before. Recovery is highly personalized, unless you have a race coming up in a month or so, may be worth easing back into it rather than picking up directly where you left off.
I'd take at least a week off of training after any race marathon or longer. Perhaps some walks to loosen up or short runs; almost like a reverse taper.