Day 15, running is feeling a lot harder than before :/


namrac

Recommended Posts

Hi I was hoping someone here will have some good advice =)

 

I'm 5'2" 112 lb. work out 5x/wk in general (tho I have a desk job so most  of the day i don't do much). Not much weight to lose but I was in best shape  around 108 lb. a year ago.

 

Currently I do heavy-ish Weight training 3x a week (anaerobic), and ~3x running (4-6miles) but I am having a hard time keeping up with the running... I was hitting 8:40min/mile before W30 but 2 weeks into it I could barely hold 9min/mile without feeling like death. Weight training doesn't feel too bad however. tho I have yet to attempting 1RM or anything that pushes me TOO hard. 

 

I've completed 1 round of W30 before during an hip stress fracture injury last July and I felt great that time since I was on crutches and basically have zero workout. didn't lose weight but i felt great after whole30 (107lb. before and after)

 

I am still tinkering with carb/fat/protein ratio and looked into  a more keto + whole30 since I'd like to switch to fat burning and improve endurance during workout... but so far it feels the opposite. I am not too lethargic day to day but aerobic exercises is seriously suffering.

 

I read alot about how the first 2 weeks of switching HCLF to LCHF will take awhile to adapt..but just curious if theres any other issues i'm not catching since I don't feel this is getting better.

 

Also I've always been eating pretty healthy..doing W30 mostly to kick the snacking habit and sugar cravings that gets out of hand especially after holiday seasons... hah ..just wish my athletic performance wasn't suffering too much.

 

I FEEL like i am eating enough (~1700cal/day), mostly low carb but higher on run days. I don't feel starved most of the time tho I do have carb craving (not sure if its mental or physical).

 

Thanks for any tips and advice =)

 

Link to post
Share on other sites

You might still be in the adaption phase, 15 days is only the beginning of the published 2-4 week adaption period. Why are you "mostly low carb" on your non-run days? Maybe try keeping your carbs steady day-to-day?

 

I don't know how many calories I eat a day because I don't count (and neither do you, right?). But 1700 sounds super low for someone who runs and trains like you say. Maybe try increasing your portion sizes and see if that improves how you feel?

 

When I do a Whole30 my running suffers, so I don't do a Whole30 when training for an event. When I first started this, and when I do a Whole30 to kick the sugar-in-training habits, my workouts are slower the first few weeks. So hang in there! You might be close to finding that sweet spot.

Link to post
Share on other sites

You need starchy carbs most days. Eating them on run days is too late - you need them before! I like Japanese sweet potatoes. It does get better but the first Whole30 was rough on my running too.

 

Thank you! That helps me too. I'm training for a couple of Spring half marathons and I've been struggling through my runs. Looks like I'll have my sweet potato "pancakes" with lunch, and my sweet potato and chicken stew for dinner tonight!

Link to post
Share on other sites

Whole30 isn't designed to be low carb, it's just that it ends up being lowER carb for most people. That being said, it can be difficult to hang out in the no man's land of low-ish carb, where you're never really depleting glycogen long enough and often enough to get fully fat-adapted. Keto can help your athletic endurance, sure, but you probably will never be as explosive as when you've got more carbs on board to tap in to.

Link to post
Share on other sites

Thanks for the feedback!  definitely feel I'm in 'no man's land' at this point where I feel better on day to day basis but not performing when pushed. Do plan to keep at it and hope the magic will happen! Currently dreading going out on runs hah. I'm been upp-ing sweet potatos/Kabocha intake as well. Will see if that makes a difference! I'm not really 'tracking' calories, but its just easier entering food into MFP for remember what i eat and it gives me a glimpse of calories consumed =) I am curious if there's a survey/poll of how long it takes for 'athletes' to feel the 'normal' pre-w30 endurance coming back... :lol:

Link to post
Share on other sites

thanks for all the advice btw! just a follow up that i THINK i'm over the hump! =D since last week my legs feels 'normal' (as in not like lead) again! I was desperate so I tried to throw everything at it but the kitchen sink and one of these (or the combo) must have helped!

 

- I upped my starchy food alot and fruit by a bit

- taking Glutamine and BCAA supp

- less squat days

 

Still not exactly dropping weight during whole 30 (about 20 days now), but I'd love to keep at it and one day hopefully I'll turn into a butter burning machine =)

Link to post
Share on other sites

Day 15 here and same problem. I feel ok up to about 2 miles then my arms (of all things) start to feel very fatigued. I can't figure out why my arms are tired and not my legs. Weird. Honestly, after I run I have to lay on the couch for about 15 minutes and just lifting my phone is too exhausting. 

I feel like I'm eating plenty of carbs. Sweet potatoes or squash and fruit most days. I'm running a half marathon in a little over two weeks and I'm starting to worry. I ran 7 miles Saturday and totally felt like dying. 3 miles today was equally awful. Help!

Link to post
Share on other sites

Jen, today was the first day running that did NOT feel like a struggle. It's Day 23 for me.

 

In December, I was running a 9:00 pace pretty comfortably. Due to some muscle issues, I rested a bit over the holidays and only ran 2 short, slow runs. Resuming running with my speed group during the week in January felt much harder, but I was slowly picking up pace. Fast forward to February 22, Day 1 of my W30. The running became a miserable struggle! It was just awful. I've been running 4 days a week (my half is at the end of April), and persevering, despite dreading something I used to enjoy.

 

Today I ran at 9:30 pace or so, and it felt so comfortable. What a tremendous relief! I picked up the pace for the last mile at 9:02 average pace. My recovery was within a minute. I felt SO much better! So, there is hope. I tried a HB egg pre run and just felt so sluggish that I started to forgo it. I may go back to it, especially with the longer training runs. I'm drinking coconut water during my long runs, and post run I'm eating grilled chicken breast and mashed sweet potato. I'm also making a point of eating more sweet potato and fruit the day before I run. There is hope...

 

Try relaxing your arms and shoulders when you run, sometimes people hold all their stress in their arms, neck and shoulders, so think about that while you're running. Hang in there and keep me posted!

 

~ Elyssia

Link to post
Share on other sites

Elyssia, thanks for your response. Can I ask what you use for fuel on long runs? 

You're welcome, I hope it helps. So far, I'm only using coconut water. I really want to make the conversion to fat-adapted from being a sugar burner, so I'll stay with that. I just read that the half I'm doing in May with have Ultima electrolytes, which is sweetened with stevia and monk fruit. While I want to stick to this eating plan, I will not be doing a W30 then so I don't need to be as strict. But it's good for me to know so I won't need to bring coconut water with me. I used to use GU or Glukos. It's a hard change to make, but I have ample fat to burn, so I'd rather use the energy I've stored!

Link to post
Share on other sites

Thanks again. I guess that's what I'm trying to figure out. If I am trying to adapt to being a fat burner when I run, then should I even be worrying about carbs? I mean, even if your body is adapted to using fat for fuel, you still need some carbs to function. 

 Yes, you do. They say not to eat carbs pre-work out, and a high carb veg after .

Link to post
Share on other sites

I have a long run (11 miles) tomorrow, so my plan is to eat more sweet potato today and some fruit. I don't usually eat before my run, but I'll take some coconut water for during. And I'll bring my mashed sweet potato and some grilled chicken breast for immediately after my run. As well as black coffee, which is kind of a ritual.

Link to post
Share on other sites

Archived

This topic is now archived and is closed to further replies.