IVS Forum - Running = Insomnia ? ? ? ?

Jeep4x4greg

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Running = Insomnia ? ? ? ?
Feb 15^th, 2010, 8:42am

I did a pretty hard workout yesterday around 11AM till almost 1pm. (yay for incline trainers!

)

Last night I woke up at 2:30AM and really couldn't fall asleep until right before my alarm went off (..figures!)....

This isn't the first time I've noticed this. It seems as though long/hard workouts mean I don't sleep well. I wake up and my heart rate feels elevated and I just feel restless.....widdeeee awake. Angry

I've searched online and other people seem to have this too, but I can't seem to find any definitive on preventing it.

anyone here know something to prevent this?

I so sweepy cry

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el dirtrunner IVS Ultra Marathoner mmm donuts Posts: 597 Gender:	Re: Running = Insomnia ? ? ? ? Reply #1 - Feb 15^th, 2010, 9:26am ive heard this is a sign of overtraining, if your heart rate remains elevated. or youre just so darn excited about the progress of ur training!
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Michael Helgeson IVS Marathoner Running: Anything over 8 hours is excessive! Posts: 228 Gender:	Re: Running = Insomnia ? ? ? ? Reply #2 - Feb 15^th, 2010, 9:44am Sorry, no advice on the insomnia, but how's the incline trainer? I think you said you were getting the Nordictrack X7. Have you tried downloading a map from google maps so it follows the terrain? I'm really interested in how that works.
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Jeep4x4greg IVS Ultra Marathoner "You'll be fiiiiiiine'' Posts: 1279 Gender:	Re: Running = Insomnia ? ? ? ? Reply #3 - Feb 15^th, 2010, 10:19am yea I got the X7i I'll post a review in the gear section of the forum....I have a lot of opinions
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숲 오리 IVS Ultra Marathoner The Original Mucky Duck Posts: 1351 Gender:	Re: Running = Insomnia ? ? ? ? Reply #4 - Feb 15^th, 2010, 2:44pm You're STILL awake!?!
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Jeep4x4greg IVS Ultra Marathoner "You'll be fiiiiiiine'' Posts: 1279 Gender:	Re: Running = Insomnia ? ? ? ? Reply #5 - Feb 15^th, 2010, 5:35pm well still awake! I went for a little 4mile jog on the fun-mill. If Over training is my problem, then I need to up my training so that my hard work outs aren't so proportionally hard anymore
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Terry Whitehead IVS Marathoner Luck is when prepardness meets opportunity. Posts: 187 Gender:	Re: Running = Insomnia ? ? ? ? Reply #6 - Feb 16^th, 2010, 12:09pm For what it's worth, did a 16-mile training run yesterday, watched some Olympics, slept like a rock last night. Try watching the dog show tonight to relax and see if that help.
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Dirt_Devil

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Re: Running = Insomnia ? ? ? ?
Reply #7 - Feb 16^th, 2010, 1:19pm

elevated morning heart rate is certainly a sign of potential overtraining syndrome. there's tons of info online. might be something to monitor closely. the endocrine system is a sneaky bugger.

here's some old feedback from the ultralist about ots:

I was a very competitive marathoner and triathlete for ten years or so. I found resting heart rate to be the easiest and most effective indicator of over training. It is also a good warning for incoming illness. Take your pulse every morning just before getting out of bed. Three to five beats higher could be your body's reaction to invading bugs. Five to ten beats is very likely over training. As Karl says, the AT lags over training, plus it is not very reproducible (it tends to vary just based on experimental error). I suspect this higher pulse is responsible for restless sleep.

Of course you also must realize that excessive training (vice over training) can be just as insidious and the symptoms much harder to overcome. Increasing your mileage too fast or simply doing too many long runs in a month's, or so, period can cause overuse injuries that take weeks to heal.

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Jeep4x4greg

IVS Ultra Marathoner

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Re: Running = Insomnia ? ? ? ?
Reply #8 - Feb 16^th, 2010, 3:28pm

thanks for the replies....Yea i think i was about 10bpm fast....i was counting and i'd ball park it around 60bpm when i woke up, as opposed to 48-50 when i'm sitting drooling in a coma at work or whatever.

I've been slacking on my weekday runs (maybe hitting 5 miles one during midweek) but still hitting a 7-12ish slow mile trail run on weekends....so it wouldnt shock me at all if it were the overtraining. Now that I have my tread mill I'm back on the wagon with my weekday runs since I cant make weather and daylight excuses anymore.

now the follow up question....when I do my marathon training the most miles I'll do in a day during the week is 10-12 at peak. but I still have 16-21 mile runs on the weekend..... Is there any way to avoid the over-training insomnia around that time of the training?

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Dirt_Devil

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Re: Running = Insomnia ? ? ? ?
Reply #9 - Feb 16^th, 2010, 6:00pm

"now the follow up question....when I do my marathon training the most miles I'll do in a day during the week is 10-12 at peak. but I still have 16-21 mile runs on the weekend..... Is there any way to avoid the over-training insomnia around that time of the training?"

others can chime in, but for me it's just a really slow, deliberate build-up of long runs with plenty of rest days. i also only run long only every other week, usually. i believe it takes time for your musculoskeletal and endocrine systems to adapt to the stress of repeated long runs. if i allow time for the adaption, i'm personally a lot less likely to get overtrained/burnout malaise.

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Darnyankee IVS Ultra Marathoner Posts: 842 Gender:	Re: Running = Insomnia ? ? ? ? Reply #10 - Feb 16^th, 2010, 6:16pm DD, Have you seen el diablo as of late? I want to make sure he gets registered for the Crud 8 hour. I miss running with that guy.
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Dave Tapp IVS Ultra Marathoner Stinky Pants or Bust! Posts: 881 Gender:	Re: Running = Insomnia ? ? ? ? Reply #11 - Feb 17^th, 2010, 7:51am I have sighted El Diablo. He still exists. I've been working on recruiting him for the 8 hour. He's demanding some pretty serious concessions to seal the contract. I'm working on a deal with el Diablo.
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el dirtrunner IVS Ultra Marathoner mmm donuts Posts: 597 Gender:	Re: Running = Insomnia ? ? ? ? Reply #12 - Feb 17^th, 2010, 9:07am what's the definition of a long run anyway? a 2 hour run? 4 hour? 10 miles? 20? im doing at least 10 a weekend. takes anywhere from 1 hr 40 mins on roads to 2hrs 30 mins at cough certain places
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The Big Willi Style IVS Ultra Marathoner Hawwww haw haw haw! Posts: 691 Gender:	Re: Running = Insomnia ? ? ? ? Reply #13 - Feb 17^th, 2010, 1:26pm Greg, What are some of the other tangibles like? Water, diet...? Sometimes as the load goes up, you need to load up on some of those other things as well. BWS
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Jeep4x4greg

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Re: Running = Insomnia ? ? ? ?
Reply #14 - Feb 17^th, 2010, 9:27pm

Quote from The Big Willi Style on Feb 17^th, 2010, 1:26pm:

Greg,

What are some of the other tangibles like? Water, diet...?

Sometimes as the load goes up, you need to load up on some of those other things as well.

BWS

I think i've got that covered....could always use more water I'm sure...but should be OK there...I'm sure it's just too much hard workouts with too much slacking in between

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