Post marathon drop off

Training Advice/Discussion

3 weeks ago 06/17/2024 8:26am EDT

Ran 2:40 in the marathon 3 weeks ago now but ever since my heart rate is about 5-10 beats higher on every single run. For example z2 (125-130) use to be about 4:55-5:20 and now that same pace will make my HR (135-140)

Its making z2 work so boring and unenjoyable Wondered if anyone has had any similar experiences and how to get rid of this

for context 5km pace is about 3:10 and threshold (165-170) about 3:25/330 ish and I’m 20. resting hr is 35-39 and have averaged 60km ish post marathon with 1/2 hours of bike a week

can my fitness have really declined that much from dropping mileage post marathon ? If so why is the other data like RHr and HRV still normal

AppreiCate any advice Cus this is loooong

3 weeks ago 06/17/2024 10:22am EDT

re: Decliningrnnr

en.wikipedia.org

Healing

With physical trauma or disease suffered by an organism, healing involves the repairing of damaged tissue(s), organs and the biological system as a whole and resumption of (normal) functioning. Medicine includes the process b...

Link:en.wikipedia.org/wiki/Healing

3 weeks ago 06/18/2024 8:14am EDT

re: Decliningrnnr

Yeah did you take a little bit of time off after the race or at least hold off on hard workouts for a bit. Even if you feel decent at 3 weeks the body isn't healed. I did a triathlon 9 days ago and my HR was high on the bike last week. I wasn't recovered. It's more normal this week. It'll get back down to normal ranges. Warm weather could also play a factor this time of year.

3 weeks ago 06/20/2024 5:35pm EDT

re: NERunner03533

Post marathon went
Week 1: 30km (all easy)
Week 2: 72 km (2 speed )
Week 3:: 65 km (1 speed 1 threshold )
week 4: aiming for 85km this week (2 speed 1 threshold )
i defo can’t have lost fitness right?

3 weeks ago 06/20/2024 5:50pm EDT

re: Decliningrnnr

where do you live? it's hot AF across most of 'murica right now

3 weeks ago 06/21/2024 7:30am EDT

re: too mf hot

England

weather maxing out at 26/27 C next week rest of the time low 20s max

This post was edited 44 seconds after it was posted.

3 weeks ago 06/21/2024 7:50am EDT

re: Decliningrnnr

Decliningrnnr wrote:
Post marathon went
Week 1: 30km (all easy)
Week 2: 72 km (2 speed )
Week 3:: 65 km (1 speed 1 threshold )
week 4: aiming for 85km this week (2 speed 1 threshold )
i defo can’t have lost fitness right?

You haven't recovered yet.

3 weeks ago 06/21/2024 9:30am EDT

re: Decliningrnnr

Decliningrnnr wrote:
i defo can’t have lost fitness right?

No, you probably haven't lost much fitness. It sounds like you're still cooked from a very hard marathon effort. Let your body recover. Everyone is different. Some can bounce back from a marathon in a few days. Some need about four to six weeks of solid rebuilding before starting another heavy block. Listen to your body. If you push too hard too soon you will almost certainly end up sick or injured.

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