HELP! My performance is hitting rock bottom!

Hi guys,

I don't know what's going on here - racing season has just started in Germany, and this year I wanted to race for the very first time.

I have to note, that during the winter I was running in the evening because it was just too cold and dark in the morning. But two weeks ago I picked up my morning runs again – and it's a desaster!

Last summer I was doing 5k in 25 minutes - I was just flying! Easy, enjoyable running, feeling great afterwards, light and energized.

So this year I wanted to try and run under 25 minutes. BUT: I can't even make 5k - I'm only running 4k in 25 minutes, have to take walking breaks all the time, pause and catch my breath. I can't finish the 5k because I feel so nauseated, can't wait to get back home - red headed and a total wreck. No more enjoyment, no more energized feelings.

What's going on? I feel like canceling the race! I'm quite driven and coming in as one of the last ones would really pull me down. Especially since last summer I was determined I would kick ass in my cute vegan t-shirt. Ha, well that's not happening!

I have been monitoring my nutrition closely on cronometer. Calorie intake on non-training-days is between 2000 and 2500. On training days (if you can call running 4k a training ...) I take the calories up to 3000. My ratio is more like 9-5-5 on most days, once a week I add an avocado or some nuts but even then stay at about 8-1-1.

Also I have been taking Vitamin D since even though the temperatures are starting to go up, sun still is a rare thing. It's been helping my mood but not my performance.

What am I doing wrong? Last year was soooo great - on vacation in Australia I ran on the beach every morning - and now? Feel like an old granny making her way to the grocery store - sluggish and unfit as hell!

Please help me out here, thanks!

Lots of love, xox

Steffi

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Permalink Reply by Adelaide Andy on May 22, 2012 at 2:10pm

Anthony Colpo takes steroids to run this fast. I wouldnt feel too bad about it. Give it time. Don't take steroids like Anthony Colpo though.

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Permalink Reply by TheBananaGirl on May 22, 2012 at 2:16pm

24mins for a 4km is still pretty quick if you are a newbie, give yourself a few years, it takes time to get fast. I'm still getting there myself with a PB of 20:20 for a 5km, it has literally taken me 5years to get from over 25mins to 20:20 (atm I'm at 21:02 as I'm getting back into racing).

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Permalink Reply by Tarah @ 40 Below Fruity on May 25, 2012 at 4:41pm

Ah good to hear! I'm at a 24min 4km after running for a few months.

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Permalink Reply by Steffi Ann on May 24, 2012 at 4:20pm

Thank you all for you help - very interesting article, Kyle.

Ran today and slowed down - I did make the 5k but only in 31:29. Not very good, but maybe I just have to start from here and be patient - even if it's hard!

Lots of love, xox

Steffi

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Permalink Reply by Dutchie on May 24, 2012 at 6:43pm

Mmm... Are you eating greens? How much vit d are you taking? Be sure to run on an empty stomach. My 5k time went from 24+ to 21.04 very quickly, without trying too much.

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Permalink Reply by Dutchie on May 24, 2012 at 6:46pm

Btw, there is nothing wrong with overt fats, dont be afraid to eat them. I definitely do not function well on 955, feeling much better with more overt fats.

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Permalink Reply by Peter Csere on May 25, 2012 at 1:58am

You are undercarbed. Going as low as 2,000 on non-training days and 3,000 on training days?

I exercise a couple times a week. I do short high-intensity resistance training for maybe half an hour, and I go for short 1-2 mile runs or do calisthenics. So not very much. I need at least 3,500 calories, 4,000 if I am exercising. If I was running a 5k I would probably need more.

There are some people (members here) who explain that they are very petite women and often find that they need 4,000+ calories - and they aren't training for a marathon or anything.

Many top olympic athletes (Michael Phelps comes to mind) will eat over 10,000 calories when they are in intense training.

3,000 and you are running a 5k? Try 4,000 and see what happens. And on your non-training days, get at LEAST 2,500. That is the "minimum recommendation" in these parts, it's there because it's tried and tested and true (for what the word "true" is worth)

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Permalink Reply by Tarah @ 40 Below Fruity on May 25, 2012 at 4:44pm

Exactly it, Peter.

I'm around 128lbs at 5'8, and I pack in the calories. I run 4km three times per week and I need almost 4000 calories on a training day. On a rest day I still need to eat 3500 calories!

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Permalink Reply by James bananaman Bailey on May 25, 2012 at 3:13am

couple of things, for me (other ppl have already said some of the same things). 2000 cals sound like quite a small amount to me. try increasing that and see if it makes much diferance aas the weeks progress. also, patience.

if your anything like me, the first suggestion will be an absolute pleasure and the latter will mean you have to be far more mindfull. which at first will seam like your taking some of the fun out of it! :(

the fun soon comes back though when your injury free and making constantly steady improvements.

try adding in some hill running as well. great for building both speed and fitness.

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Permalink Reply by Steffi Ann on May 25, 2012 at 5:33am

Hi there!

Yes, I am eating greens, though only every 2-3 days. Don't really care for them that much and have to „hide“ them in smoothies. getting more then 2500 calories seems so difficult, just to get 2000 I really have to remind myself to eat. How do you do it? I will try to add some fats. Had a whole avocado today and it balanced my ratio out to a perfect 811. Maybe I should do that more often. Trying not to stress myself. The article that Kyle posted has a great idea: leave your ego at the door when you go running. Also I have found that when I run without music I can „hear“ my body better. Sounds weird, I know ...

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Permalink Reply by Craig Plunkett on May 25, 2012 at 5:46am

If I get a 1000+ calorie breakfast then I don't have to think about getting enough in for the rest of the day, really. It's bound to just happen without conscious effort after such a strong start to the day

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Permalink Reply by ednshell on May 25, 2012 at 6:54am

Yep, you're under eating! No fun! :(

Put 20 large medjool dates in a blender full of water and there is your 1400 calorie breakfast, do the same for one more meal and then supplement those with plenty of water rich fruits and a couple of heads or more of lettuce as a snack or for dinner and your set. If you still feel sluggish, then add another datorade. You should feel better within a few days. Let us know how it goes. :)