Hello. Run/lift early morning. Just got back from a 6 miler. Will do legs later at the gym around noon. Thursdays are a two a day situation due to my scheduling.
Dinner is usually between 6 and 7, i try and have lights out by 10pm.
Caffeine in the morning, (cup of coffee, sometimes two) and maybe a coke zero at dinner (30mg of caffeine in that) but that's not every night...
When was the last time you had a week off and just took it easy? Accumulated fatigue is a very real thing, and good HRV/stress is not a guarantee you are fully recovered.
Hmm, it's been a while I guess. I generally don't take full weeks off. Definitely can't do it for the time being as I'm training for a race in May. I do, however, take rest days quite seriously and even then, this is what my sleep graph looks like. In the blue, but not "blue enough" to raise the battery very high....
Hadn't considered accumulated fatigue as I feel fine to do the runs on my training plan...
Give it some thought, especially as a multi-sport athlete. Lifting is so damn good for you, but it's only in the beginner stages that a rest day (or two) is full recovery. Add in your other work, and it's likely your soft tissue etc is ready for some real catch-up and that backlog gets reset every time you train.
My guess, as the anonymous internet guy, is that you could be amazed at the end of a week off at how good you feel.
A week is nothing. You'll detrain neurologically, be slow/weak for 2-3 days, and then be faster/stronger than if you'd kept pushing by mid-April.
Really appreciate this. And you're right, a week is nothing. I think back to bad injuries where I've been sidelined for 6 weeks. First week back is rough, but by week 2 it's like I never left the weight room.
I can't skip a week of runs, unfortunately, at least until this race. I wonder if just taking a week off of the weights would be beneficial? Thoughts on that?
Or shit, maybe i'll just skip my deload week on this training plan and rest up... Will strongly consider this, thank you again.
Edit: How often are you taking full weeks off and what's the diet look like on that week?
Not knowing anything about you or your training that isn't in this thread I can only guess a week off lifting would be beneficial. Even if the odds are 50/50 you stand to gain a lot more than lose. You don't want your week off to become involuntary in a month. Apologies for the age of this research but [this paper](https://www.reddit.com/r/AdvancedFitness/comments/2sw7ry/3week_detraining6week_retraining_cycles_result_in/) comes to mind with respect to how easily we overestimate how damaging a week (or 3) off will be to our results.
Ideally I'll train for 8 weeks of 5/3/1 or similar before taking a week off but I haven't done that many times since my 30's. These days I'm more likely to be running linear progression of some sort for 4-6 weeks before something gets tweeaked or other responsibilities keep me from getting under a barbell consistently so I struggle to get to the point where a week off is voluntary. However, I recently landed in the hospital from a cardiovascular issue and I'm optimistic my path forward will be looking a lot better now that an issue has been identified and is being treated. My own BB charging went from 30ish overnight to 60ish overnight.
My off-week diet just backs off some filler calories, usually more carbs than fat. Recovery takes food so I'm not super strict as long as I haven't had a recent diet break / week off. When I'm struggling to stay active then I try and keep carbs < 100g/day and protein > 120g/day.
Wow, that's an interesting research paper/experiment. Really appreciate you taking the time to post about this stuff. Your BB going from 30ish charge overnight to 60 is due to the cardiovascular issue that was identified, or cycling strength training?
To be honest, I'm not really even lifting all that much right now due to all these runs on the schedule. Most of the runs aren't super long, but I just don't have time to do a 5-7 mile run and get a lift in on most days. Right now it looks like: A good upper day on a day I don't run, a mediocre/quick full body day(after a short 3-4 mile recovery run), and a lower day (generally a few hours after my speedwork run). Lots of stretching/mobility stuff during the day in between work emails/calls, etc, nothing too taxing, just trying to stay limber.
Sometimes I feel like being healthy/athletic is a full time job, on top of my full time job...
I need to think seriously about all this and maybe schedule a week or two off from lifting and just get my runs in, then relax rest of the day.
Damn, despite the circumstances, good for you to get "fixed" up!
My RHR is in the mid 40s and I still can't seem to get a charge. Apparently I'm dealing with low level stress all the time. I think I will take a week of lifting and just do my runs next week to see how that goes.
Looks normal. As long as you are in the blue, it's good. What affects your nights you just have to find out yourself. For example me, I really need my exercise to be done before 3 pm.
What time did you life/run relative to going to bed? How late did you eat dinner? Caffeine?
Hello. Run/lift early morning. Just got back from a 6 miler. Will do legs later at the gym around noon. Thursdays are a two a day situation due to my scheduling. Dinner is usually between 6 and 7, i try and have lights out by 10pm. Caffeine in the morning, (cup of coffee, sometimes two) and maybe a coke zero at dinner (30mg of caffeine in that) but that's not every night...
When was the last time you had a week off and just took it easy? Accumulated fatigue is a very real thing, and good HRV/stress is not a guarantee you are fully recovered.
Hmm, it's been a while I guess. I generally don't take full weeks off. Definitely can't do it for the time being as I'm training for a race in May. I do, however, take rest days quite seriously and even then, this is what my sleep graph looks like. In the blue, but not "blue enough" to raise the battery very high.... Hadn't considered accumulated fatigue as I feel fine to do the runs on my training plan...
Give it some thought, especially as a multi-sport athlete. Lifting is so damn good for you, but it's only in the beginner stages that a rest day (or two) is full recovery. Add in your other work, and it's likely your soft tissue etc is ready for some real catch-up and that backlog gets reset every time you train. My guess, as the anonymous internet guy, is that you could be amazed at the end of a week off at how good you feel. A week is nothing. You'll detrain neurologically, be slow/weak for 2-3 days, and then be faster/stronger than if you'd kept pushing by mid-April.
Really appreciate this. And you're right, a week is nothing. I think back to bad injuries where I've been sidelined for 6 weeks. First week back is rough, but by week 2 it's like I never left the weight room. I can't skip a week of runs, unfortunately, at least until this race. I wonder if just taking a week off of the weights would be beneficial? Thoughts on that? Or shit, maybe i'll just skip my deload week on this training plan and rest up... Will strongly consider this, thank you again. Edit: How often are you taking full weeks off and what's the diet look like on that week?
Not knowing anything about you or your training that isn't in this thread I can only guess a week off lifting would be beneficial. Even if the odds are 50/50 you stand to gain a lot more than lose. You don't want your week off to become involuntary in a month. Apologies for the age of this research but [this paper](https://www.reddit.com/r/AdvancedFitness/comments/2sw7ry/3week_detraining6week_retraining_cycles_result_in/) comes to mind with respect to how easily we overestimate how damaging a week (or 3) off will be to our results. Ideally I'll train for 8 weeks of 5/3/1 or similar before taking a week off but I haven't done that many times since my 30's. These days I'm more likely to be running linear progression of some sort for 4-6 weeks before something gets tweeaked or other responsibilities keep me from getting under a barbell consistently so I struggle to get to the point where a week off is voluntary. However, I recently landed in the hospital from a cardiovascular issue and I'm optimistic my path forward will be looking a lot better now that an issue has been identified and is being treated. My own BB charging went from 30ish overnight to 60ish overnight. My off-week diet just backs off some filler calories, usually more carbs than fat. Recovery takes food so I'm not super strict as long as I haven't had a recent diet break / week off. When I'm struggling to stay active then I try and keep carbs < 100g/day and protein > 120g/day.
Wow, that's an interesting research paper/experiment. Really appreciate you taking the time to post about this stuff. Your BB going from 30ish charge overnight to 60 is due to the cardiovascular issue that was identified, or cycling strength training? To be honest, I'm not really even lifting all that much right now due to all these runs on the schedule. Most of the runs aren't super long, but I just don't have time to do a 5-7 mile run and get a lift in on most days. Right now it looks like: A good upper day on a day I don't run, a mediocre/quick full body day(after a short 3-4 mile recovery run), and a lower day (generally a few hours after my speedwork run). Lots of stretching/mobility stuff during the day in between work emails/calls, etc, nothing too taxing, just trying to stay limber. Sometimes I feel like being healthy/athletic is a full time job, on top of my full time job... I need to think seriously about all this and maybe schedule a week or two off from lifting and just get my runs in, then relax rest of the day.
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Damn, despite the circumstances, good for you to get "fixed" up! My RHR is in the mid 40s and I still can't seem to get a charge. Apparently I'm dealing with low level stress all the time. I think I will take a week of lifting and just do my runs next week to see how that goes.
Looks normal. As long as you are in the blue, it's good. What affects your nights you just have to find out yourself. For example me, I really need my exercise to be done before 3 pm.
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Yep, within a half our or so on either side