Last week I ran 20km and finished running at 1 am, went back home and slept without eating a lot. I spent the next three or four days feeling tired all the day, feeling like if my body was heavier. Yesterday I ran again 24 km, planned it a little bit earlier and came back home at 10 pm. I ate as much as I could (rice, fruits, vegetables) to compensate for the 2200 kcal I burned. Today I still felt the same, headaches and heavy body. Am I missing something important when it comes to food? Or should I have drunk some electrolyte drinks? What could cause this feeling of fatigue or is it just normal after long runs?
I am 86Kg, 1m87, I do my long runs at around 6min30sec per Km, starting with a heart rate of 150 which drifts until 170 near the end. Maximum heart rate around 200 I think.
PS: I am 26 years old, no back or knee problems, training for a marathon trying to follow this plan but my knees were like "NOPE" this is not going to work. I had to reduce the training days to 3 or 4 days per week. I never ran a marathon before.