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
doesn't sound weird to me. i rarely run with my mp3.
try adding soft dates. it really does make it so easy to up your cals. personally id up make greens, maybe with some seeds, but thta probs has a lot to do with me not liking avocados!
Fats definitely won't help your endurance, Steffi. Getting in the calories is like training, you have to keep at it consistently. At least 3000 on a rest day.
Honestly, it just sounds like you did less training over the winter and your cardiovascular conditioning went downhill a little bit. No big deal, just it'll take a little time to get it back. Everyone here gave you good tips. Keep your goals realistic and fun. You can still do the race and wear the cute vegan t-shirt even if you don't "win."
Thanks again for all your great replies! This morning I ran extra slow, no music, no out of breath feeling >> It took me 10 minutes to do a mile (5k in 32:45)! Not very good, but I guess I'll have to work from here.
Sounds like ya burnt yourself out, agreed with Greenmama. Also, the greens suggestion I would second...I feel like it's almost impossible to eat too many greens. If you don't like them, what have you tried? For the longest time I was hiding spinach in smoothies day in and day out until I discovered arugula...now, it's a favorite! Maybe a bit of a switch up is what you need...and a break :) Don't beat yourself up!
Yeah, spinach in smoothies - same here :-) I love aragula, but how do you eat it? I've only eaten it in salads
In salads, mostly. Or you can do a nori wrap with some other vegetables, throw in a sprinkle of pine nuts, and a raw dressing of some sort :) That's especially good!
I have to agree with what Kyle said earlier. I'm an ok runner (under 20min 5k) and most of my runs are about 10min pace. You can't go out and smash everyday, you'll just burn yourself out.
Go to Parkrun.org and find your nearest 5k park run race. I am sure with 25 min you wont be the last female.
Also was there any changes in your weight during the last year?
IN addition, I suggest to check your hemoglobin and RBC levels, maybe you become anaemic?
Yes, I have dropped a couple kilos, not much - 3 or 4 maybe. I'm currently at 51 kilos (I'm 1,66 m / about 5'4'') tall, but I don't weigh myself very often. Just went to the doc recently and had everything checked. All is good but I am contemplating taking b12 since everyone says how good it makes you feel and how much it adds to your energy levels.
Guess I'll have to get my head around dates and datorade ... not that I don't like them. I find them „weird“ because in my previous life (pre-hcrv) I never wanted to eat them. Got some today though and some dried ones too to have as a quick snack.
It doesn't have to be dates. Maybe you like mangoes or bananas or grapes better?
I LOOOOVE mangoes, bananas and grapes - staple food! but are they really as good as dates? Can I get the calories in?