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?

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.

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?

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.

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….

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.

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.

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.

That sounds like a lot. And the fact that you aren't sleeping well makes me think there could be some cortisol in your system making things difficult. As your body ages, it gets stressed by tons of cardio. Don't overwork it. Three to four days of weights and 150 minutes of Zone 2 cardio weekly should help with the cortisol if that's the issue.

OP here…I will add that I’m running about 17 -20 miles a week.

Anonymous wrote:How much experience do you have doing all this and what are you trying to accomplish?

OP here…I’ve been working out 6 days a week consistently for 2 years, prior to that always worked out, ran, biked etc since my teens. WFH due to Covid has afforded me time to consistently train. I want to get faster as a runner and continue to maintain and build muscle.

How much experience do you have doing all this and what are you trying to accomplish?

I think your instincts are good to dial it down a bit. Maybe replace a run or a weight workout with a gentle walk?

I run similarly, do yoga once or twice a week, and weights once. I'm your age. I try very hard to eat like a normal person. Here's what I ate yesterday:

Breakfast: oatmeal with raspberries, a sprinkle of chopped walnuts, a little syrup. Two cups of coffee with oat milk.
Lunch: a salad with lettuce, cucumbers, some leftover steak, and a drizzle of olive oil. I think I had a popsicle or Outshine bar a little later.
Dinner: Tortellini with broccoli, plus a couple of meatballs. A cookie for dessert.

This is typical for me ... more meat than usual, but still, I think a NORMAL day. I don't diet.

I am a 55 year old female.

Been running 3-4 days a week and full body workout with weights at gym 3 days a week and one day off. Couldn’t sleep Friday night and was tired and extremely hungry by Saturday morning. Ran errands with husband but too tired to run or work out. I’ve had shingles in past so I don’t want to overtrain. Took 2 days off, walked 3 miles yesterday, resting and eating well. Thinking I’m under fueling and adding more healthy carbs. Might take it easy with walks and lighter weights this week. Tell me about deloading and fueling your workouts.