HELP...I think I am going nuts....

[anakiwa]

Here's another couple of thoughts:

Are you wearing the right shoes? Have you changed anything- do they need to be replaced etc?

I wouldn't overthink the pace of the long slow distance run. If your previous runs were at a reasonably easy pace for you- stick with that and do what feels natural. I run a lot on hilly dirt roads and the pace doesn't eqate at all with pavement. For me, while there's a time to pace myself (eg tempo type runs), most of the mileage I do is at whatever speed feels natural (with occassional violent jerks into the woods when the dog picks up a particular scent, but I don't recommend that).

[pinkychique]

I'm wondering if maybe you need to be doing some sort of weight training? Weight training would help to stabilize your legs for your long runs, as you would feel the benefits of strength training towards the end, when your body is fatigued.

This may help: http://sportsmedicine.about.com/od/r...th_runners.htm

But make sure you don't lift weights the same day as your long run or tempo runs

Good luck!!

[Wahine]

OK, you asked. IMO...

You should be completely resting right now. No running, biking or swimming for at least one month after a heavy racing season (and yours was very long and intense), even up to 2 months. You need that break to let everything build back up after all the trashing. It's OK to do light activity of another type eg hiking, kayaking....

When you seriously start back running (which should be about 6 months out from your first triathlon) you shuld use the first 3 months to build an endurance base as the people you have talked to suggested. Use the build by 10% per week rule, that's 5 min same as what you figured out.

As for running slowly, running too slowly will change your stride and can cause a whole different set of aches and pains. I do not recommend forcing yourself to run that slowly, but you should be running slowly enough to stay in a recovery heart rate zone, that means you should be able to hold a conversation easliy while you're running. If you're serious about next season, I would get a VO2 max test done at the beginning of your training season and use an HR monitor to make sure you're in your target zone.

Hope that helps. It's probably not what you wanted to hear.

[KSH]

OK, you asked. IMO...

You should be completely resting right now. No running, biking or swimming for at least one month after a heavy racing season (and yours was very long and intense), even up to 2 months. You need that break to let everything build back up after all the trashing. It's OK to do light activity of another type eg hiking, kayaking....

See, I thought only a week's of rest wasn't enough, but I figured I wasn't enough of an expert to say anything.

Hard race season... and only a week "off". Yep, doesn't sound like enough to me.

*Says the girl who has now sat around and done NOTHING for the past 10 days after her HIM.*

[Running Mommy]

Yeah, we all need a down period to recharge the batteries. You will come back faster for it.

Now as for adding speed. When I was really concentrating on speedwork my coach (yeah the cock roach, but he was good for some things) had me doing interval work 2 days a week. I would run easy for the first mile and then a mile hard, then half mile recovery, then pick it up for another mile hard, and so on. I would run anywhere from 6-8 miles at a time doing this. By the 4th or 5th interval I was DYING, but I pushed myself to finish strong. And I must say, I got faster.
LSD is great for endurance I do agree with that, but you need to add speedwork to get faster. Even some track workouts would help.
In a short time of speedwork I went from 11 min miles to 9:30's. Yeah still slow- but a HUGE improvement.
Also, after the LSD's or hard efforts don't forget to thoroughly ice your knees/legs. After my long runs I actually take an ice bath- or dunk myself in the pool during the winter. It helps immensly with the recovery! I can't stress this enough! Once you start icing you will notice the difference when you are time stressed and don't take the time to do it.
Hope these little tips help.
But yeah, you need more than a week! At least TWO!!

[rocknrollgirl]

To answer all of the questions:

Yes I do lift weights, Yes the 10k is for a triathlon.

Now Yoda,
I did not think I needed that much time off because although my season was long, my races were relative short. Not like an IM or HIM so I figured a week was enough.

Judging by the fatigue I am feeling in my legs, it was not. Damn. I have been so careful.

So ladies now what do I do? Should I just stop everything?

I am supposed to do an off road duathlon in 10 days with my friends. I did not really want to do it, but the DH did. He has since bagged it. I felt like I had to see it through, because of the friends. But I do not feel like racing.

The mt bike riding we do on the w/e is also social for me. Should I back off from that for a while too?

Oh crap...she said in tears....

Should I keep lifting weights now? Anything?

HELP!!!!!!

[Running Mommy]

Step off the ledge there....

I would try to give your legs a break as much as possible. No hill work or heavy intervals. But to keep you mentally sane I wouldn't stop everything cold turkey. Go for a ride- but spin.
As for weights, keep some upper body, work your core, and maybe do something that you haven't done in awhile- or ever before. Maybe take a class that's totally different from what you are used to doing. But like I said, make sure it's something that doesn't overly tax your legs.

Really listen to your body and let that dictate what you do. If you feel like a run, go for a short one. Half of what you usually do. Or go for a walk and take in the fall color.

I find that if I leave the gps at home it makes it easier to relax and not push myself.