BHM Long Run #4 + Notes on Fatigue

Define New York Run Club's final Black History Month run + recovery week blues

Team!

Check in. How’re you doing?

We want to know. We’ve opened up the comments, so catch us up! Are you knee-deep in marathon training? Are you eagerly anticipating the start of Brooklyn Half Training? Are you getting into the rhythm of running in anticipation of warmer months? What’s been the best part of winter training? Any tips?

Just like every week, Define is out and everyone is welcome! This week we’ll take a 5-6 mile trip through NYC in honor of Black History Month. Photo by Gary and Design by Chris.

If you’re training for the London Marathon, this week you ran fewer overall miles than usual. Tomorrow or Sunday, you’ll be running a shorter long run with 4 miles of Marathon Pace at the end.

A few words on all of the above—

It’s very typical to feel extra tired during the recovery week. I am truly sorry for this; I know how it feels to look forward to this respite and then, when it arrives, to find gravity somehow cranked up. It’s cruel!

Here’s what’s happening: your body is closely reading your cues and responding appropriately. Imagine a beloved dog looking up at you with its tongue out, eagerly awaiting instruction. Since you’ve been running more and more every week, your body has said ok! We are running! We have no idea how long and what for, but we are RUNNING!

Then, when you ran a little less this week, your body noticed. It said, ok, we’re running less, but we don’t know how long that’ll last and we need to be ready for whatever comes next. MEND THE VESSEL! (Your guide dog is also a ship captain. Nice.)

During your recovery weeks and days, when you feel extra….sludgy? …creaky? …wooden? it’s because more of your energy is being directed toward rebuilding your muscle, bone, and collagen at a cellular level, and less of it is available for your immediate use. It’s a good thing. Your body and mind are adapting to your demands in real time, and you’re feeling all of it. It’s exciting! It’s hard, and it’s exciting.

With that in mind, let’s talk about your long run.  

It’s shorter than you ran last week, but with a fast last 4 miles. This will help your body rebuild and restock while continuing to build toward the marathon. This is very likely how it will go: you’ll spend the first 20 minutes tottering around on uncommunicative legs, then you’ll realize that even though you’re tired, you’re not getting any more tired. You’ll settle in. You’ll think your thoughts and lose track of time.

Then, it’ll come time to speed up for your final 4 and the hardest part will be deciding to shift pace and stay there. It’ll be awful. Like playing catch with a bag of potatoes. You’ll be so annoyed at me. But, in fits and starts your stride will start to flow. The world will pass. You’ll feel a little wild and happen upon moments of inexplicable glee. Who put those there?

My best advice: bring someone with you.

LFG

Coach + Coffey

PS. Reminder: Brooklyn Half Marathon training starts Monday! Beginning Sunday, this Substack will include a training plan and weekly coaching toward May 18th!