Working out 6 days a week…

[Anonymous]

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Anonymous wrote:OP, I think you know the answer. If you are feeling worn out, then add some rest. You say you do 3 days of full-body. Maybe just do 2. Maybe instead of full-body, do a day of upper, a day of lower, and a full body. Maybe cut out one of the running days. You will be just as fit if you work out 5 days instead of 6.

Thanks for this. I lost 25 lbs since 2022 with consistent workout schedule and improved my V02. I easily run 5 and 10k but have not done half marathon. I noticed in 6.5 mile run last Thursday that I was slower and felt a little tired. I think I have been underfueling and need to revise my schedule to continue to improve.

This is probably it. You likely need to taper the volume since you may be overestimating what you can absorb, eat more high quality food, and prioritize sleep.

It’s hard to figure out how much to dial back….

If you are investing this much time, you might consider some kind of real tracking. Whether it’s Garmin, training peaks, intervals.icu or whatever. https://www.trainingpeaks.com/coach-blog/a-coachs-guide-to-atl-ctl-tsb/

I find training peaks CTL and form are roughly accurate. It definitely over accounts for swimming. As long as your zones are correct and you are using a HR strap, something that actually measure pace accurately and optionally a bike power meter among other things, CTL and other load calculators will help guide you. And sleep, and lots and lots of real food.

Thx I’m looking at Garmins…I use a Fitbit Versa today but I need to upgrade to Garmin….can you recommend which one?

This is a bit of a rabbit hole. I would suggest checking out DC rainmaker reviews which are excellent on this topic. All the more advanced devices have their own tools and can be integrated with more advanced training platforms.

I use a combination of a Garmin watch (945 LTE), bike power meter, a HR strap, and training peaks. I honestly don’t look at CTL or form or Garmin load much, but can tell when I’m leaning too hard on myself based on experience and the numbers are usually right. Sleep hygiene and good quality food are very important. That’s the main thing I have more dialed in during the last six months.

Thanks this is very helpful are you saying that Garmin tracks CTL, ATL etc?

Garmin has what it calls load total which I think is for one week. It’s all more or less the same concept. Just appreciate these are all just algorithms to help you get insight, not magic.

Also, overall, the trackers are going to do a poor job coming up with fatigue based on strength training since HR as a proxy there doesn’t tell you much. My HR during strength training is never very high, even with heavy weights.

[Anonymous]

I think it depends how hard you go. My wife can work out 6 or 7 days a week, and I'm just like how do you do that? I can only work out four or five, with a one-day break in the middle. My wife says it's because I pretty much go to the limit on my 4 or 5 days, and she dials it back just a little. So personality plays into it. She and I see similar improvement.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:OP, I think you know the answer. If you are feeling worn out, then add some rest. You say you do 3 days of full-body. Maybe just do 2. Maybe instead of full-body, do a day of upper, a day of lower, and a full body. Maybe cut out one of the running days. You will be just as fit if you work out 5 days instead of 6.

Thanks for this. I lost 25 lbs since 2022 with consistent workout schedule and improved my V02. I easily run 5 and 10k but have not done half marathon. I noticed in 6.5 mile run last Thursday that I was slower and felt a little tired. I think I have been underfueling and need to revise my schedule to continue to improve.

This is probably it. You likely need to taper the volume since you may be overestimating what you can absorb, eat more high quality food, and prioritize sleep.

It’s hard to figure out how much to dial back….

If you are investing this much time, you might consider some kind of real tracking. Whether it’s Garmin, training peaks, intervals.icu or whatever. https://www.trainingpeaks.com/coach-blog/a-coachs-guide-to-atl-ctl-tsb/

I find training peaks CTL and form are roughly accurate. It definitely over accounts for swimming. As long as your zones are correct and you are using a HR strap, something that actually measure pace accurately and optionally a bike power meter among other things, CTL and other load calculators will help guide you. And sleep, and lots and lots of real food.

Thx I’m looking at Garmins…I use a Fitbit Versa today but I need to upgrade to Garmin….can you recommend which one?

This is a bit of a rabbit hole. I would suggest checking out DC rainmaker reviews which are excellent on this topic. All the more advanced devices have their own tools and can be integrated with more advanced training platforms.

I use a combination of a Garmin watch (945 LTE), bike power meter, a HR strap, and training peaks. I honestly don’t look at CTL or form or Garmin load much, but can tell when I’m leaning too hard on myself based on experience and the numbers are usually right. Sleep hygiene and good quality food are very important. That’s the main thing I have more dialed in during the last six months.

Thanks this is very helpful are you saying that Garmin tracks CTL, ATL etc?

Garmin has what it calls load total which I think is for one week. It’s all more or less the same concept. Just appreciate these are all just algorithms to help you get insight, not magic.

Also, overall, the trackers are going to do a poor job coming up with fatigue based on strength training since HR as a proxy there doesn’t tell you much. My HR during strength training is never very high, even with heavy weights.

Yup I appreciate the algorithms. Thx this is helpful. You’re right no idea on training load from weight lifting as HR is not high. Just know that I increase progressively.

[Anonymous]

I do cycling (Peloton) 6 days per week (usually 60 to 75 minutes). I have found its helpful to scale back to endurance or low impact type rides in the middle of the 6 days (and sometimes 2x) and to give myself a 48 hour break. I should do more with strength but I am naturally muscular and I find weights really boring. I do a lot of core workouts.

I'm 51 and should probably mix it up a little, but I eat a lot, I sit a lot, and I need a set routine. I accept that some days I feel like I'm 35 and some days I feel like I'm 65 - I try to just listen to my body on any given day, adjust my expectations, and just stick with it.

[Anonymous]

I am 44 and strength train 3 days/week and 2 days/week. I average about 12-15 miles of running per week. I feel that this is my limit on working out-- my body really needs those two days to recover. My week starting with Monday looks like this- strength, rest, strength, run, strength, rest, long run. Long runs on Sunday.

Sometimes I feel run down-- so I cut out one day of working out. Just go with how your body feels.

[Anonymous]

I just came on DCUM to post a very similar question but my routine seems slightly scaled back from OP: working out 6 days/week- running 3-4 miles 3 days and 3 days of strength training. I’m taking 2 days off and plan to scale the running back slightly for a bit.

[Anonymous]

Anonymous wrote:I just came on DCUM to post a very similar question but my routine seems slightly scaled back from OP: working out 6 days/week- running 3-4 miles 3 days and 3 days of strength training. I’m taking 2 days off and plan to scale the running back slightly for a bit.

Hi thx, what’s your reason for scaling back?

[Anonymous]

Anonymous wrote:

Anonymous wrote:I just came on DCUM to post a very similar question but my routine seems slightly scaled back from OP: working out 6 days/week- running 3-4 miles 3 days and 3 days of strength training. I’m taking 2 days off and plan to scale the running back slightly for a bit.

Hi thx, what’s your reason for scaling back?

I’ve been feeling weirdly achy on and off the last week or two and especially more so yesterday and today (I ran 4.5 miles on Sunday). It’s different than muscle soreness. Could be a strange virus but My knees and hips are also just feeling like I should slow down on the running. I’m 44 female.

[Anonymous]

Were you a former athlete? My husband and I are early 50s and both former athletes(pretty serious). I played soccer competitively and then took up marathon running, lifting, etc. I used to run 6 days per week.

Now at 54, my back seizes up and is sore for a few days after each run. I have strange hip pain. I have piriformis issues, etc.

I no longer can run. Running used to be my mental health medicine. I loved it so much.

I find that my friends that picked up running midlife have zero issues. Most of my friends like myself--just can't run anymore. So sad.

I do pilates, yoga, peloton, HHI training (box jumps are fine), dumbells/squats, etc.

[Anonymous]

^^oh and reading that somatic exercises are better for post-50. Aniston is really into that.

[Anonymous]

Anonymous wrote:Were you a former athlete? My husband and I are early 50s and both former athletes(pretty serious). I played soccer competitively and then took up marathon running, lifting, etc. I used to run 6 days per week.

Now at 54, my back seizes up and is sore for a few days after each run. I have strange hip pain. I have piriformis issues, etc.

I no longer can run. Running used to be my mental health medicine. I loved it so much.

I find that my friends that picked up running midlife have zero issues. Most of my friends like myself--just can't run anymore. So sad.

I do pilates, yoga, peloton, HHI training (box jumps are fine), dumbells/squats, etc.

No, casual runner to exercise my dogs and run 3 miles but not consistently or with any significant volume.

Op here to report that with 5 days of rest with 3 mile walks and stretching only and my energy is back today. I think I met have been fighting a small cold virus. I’m recovered today.

[Anonymous]

My knees are messed up so I walk. I've been walking 5-7 miles a day + normal daily activities for the last 2 years and I've lost 70 pounds. I do a minimum of 15,000 steps a day but often hit 20k.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Were you a former athlete? My husband and I are early 50s and both former athletes(pretty serious). I played soccer competitively and then took up marathon running, lifting, etc. I used to run 6 days per week.

Now at 54, my back seizes up and is sore for a few days after each run. I have strange hip pain. I have piriformis issues, etc.

I no longer can run. Running used to be my mental health medicine. I loved it so much.

I find that my friends that picked up running midlife have zero issues. Most of my friends like myself--just can't run anymore. So sad.

I do pilates, yoga, peloton, HHI training (box jumps are fine), dumbells/squats, etc.

No, casual runner to exercise my dogs and run 3 miles but not consistently or with any significant volume.

Op here to report that with 5 days of rest with 3 mile walks and stretching only and my energy is back today. I think I met have been fighting a small cold virus. I’m recovered today.

Glad you are feeling better.

This is all a balance, and as your fitness progresses enthusiasm can easily lead to injury. Especially as we are older and its much hard to absorb any amount of exercise and training. Good luck!

[Anonymous]

The harder I work out, the more rest I need. I rest 2 days. (Although I still walk 10K and stretch on all days).

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Were you a former athlete? My husband and I are early 50s and both former athletes(pretty serious). I played soccer competitively and then took up marathon running, lifting, etc. I used to run 6 days per week.

Now at 54, my back seizes up and is sore for a few days after each run. I have strange hip pain. I have piriformis issues, etc.

I no longer can run. Running used to be my mental health medicine. I loved it so much.

I find that my friends that picked up running midlife have zero issues. Most of my friends like myself--just can't run anymore. So sad.

I do pilates, yoga, peloton, HHI training (box jumps are fine), dumbells/squats, etc.

No, casual runner to exercise my dogs and run 3 miles but not consistently or with any significant volume.

Op here to report that with 5 days of rest with 3 mile walks and stretching only and my energy is back today. I think I met have been fighting a small cold virus. I’m recovered today.

Glad you are feeling better.

This is all a balance, and as your fitness progresses enthusiasm can easily lead to injury. Especially as we are older and its much hard to absorb any amount of exercise and training. Good luck!

You are so right! Thank you!