Overtraining... I think I "overcooked it" (please help)

Cryotherapy. You’ll thank me later! Look for first time client specials.

Tired Dude wrote:

(1) Does this sound like overtraining to you?

(3) stellar training cycle and I've been crushing workouts. Up until a week ago, I was set to break 2:40. I don't think I'm in full blown "overtrained" mode yet, but it's probably close. Is there anything I can do to salvage this race?

Thanks!

For the future:

Hold back. No crushing workouts(save that for race day). Rest. Recover.

Hard days hard, easy days easy... Just rest.

Advice for now:

“The hay is in the barn.”

Rest and recover. Relax and visualize. Positive mindset.

No workouts. take three or four days off, Run slow (we're talking a shuffle; 5k pace + 4 mins) for the week after that. Eat a lot of food. Try and sleep as much as you can. Moniter HR and update this thread.

You can always go to the race and see what happens but it doesn't sound promising. Lydiard used to say "if you become over trained go for slow 20 mile run going so slowly that grandmothers pushing baby carriages are passing you." You could do that in the race.

SanDiegorunner wrote:

Cryotherapy. You’ll thank me later! Look for first time client specials.

Got a session today for $65. I didn't know that it's helpful with overtraining symptoms.

HRE wrote:

You can always go to the race and see what happens but it doesn't sound promising. Lydiard used to say "if you become over trained go for slow 20 mile run going so slowly that grandmothers pushing baby carriages are passing you." You could do that in the race.

I think this is the plan (not the jogging part). I'm gonna spend the next 3-4 days trying to get as fresh as possible (rest, food, sleep, etc), and hope I'm feeling good on race day. I'll go out there and give it my best. If I blow up, I blow up.

Either way, I'll be taking an extended break after the race.

What someone else said, don't 'crush' your workouts. Do your workouts at the fastest pace that is still appropriate. For distance runners, our workouts can be pretty high volume. Crushing every workout can be like racing a 5k/10k twice per week. Obviously racing two races like that every week is not sustainable. So don't run your workouts as hard as you can, take it down a few percent. Every now and then feel free to let it rip but not every week.

Also I'll suggest taking a week where you back off from high intensity if you feel lethargic, just get in your easy mileage and maybe have one moderate tempo run (slightly slower than a common tempo). This will help you get your strength back while still getting in good mileage.

What someone else said wrote:

What someone else said, don't 'crush' your workouts. Do your workouts at the fastest pace that is still appropriate. For distance runners, our workouts can be pretty high volume. Crushing every workout can be like racing a 5k/10k twice per week. Obviously racing two races like that every week is not sustainable. So don't run your workouts as hard as you can, take it down a few percent. Every now and then feel free to let it rip but not every week.

Also I'll suggest taking a week where you back off from high intensity if you feel lethargic, just get in your easy mileage and maybe have one moderate tempo run (slightly slower than a common tempo). This will help you get your strength back while still getting in good mileage.

Yeah, running workouts to hard (MP miles within long runs) is likely part of what got me in trouble.

Also, I agree with your approach of backing off high intensity for a bit. But I'm more concerned about the marathon that I have this Sunday. I can rest/go easy for the next few days before the race. But I can't go a week with no intensity.

is it a real marathon or a virtual? I thought all major races were canceled due to the "virus"?

jecht wrote:

is it a real marathon or a virtual? I thought all major races were canceled due to the "virus"?

It's an in-person race in Texas. Texas doesn't cancel stuff.

I appreciate it wont be as helpful for the lead up to your imminent Marathon, but maybe for future use -

I too have been struggling recently with this (my problem being the easy runs too fast and too many hard hard sessions i wasn't recovering from any of it). As someone who is way too splits/stats/data focused, I found that doing some workouts on grass really helped both for less impact on legs, not being able to focus so much on splits (mental break), and because generally I enjoy XC a lot, so maybe if a similar issue begins to happen in the future, try this?

Theres an 8 min segment from about 77 mins into this podcast that you should listen to

https://open.spotify.com/episode/4L6uPH3ZSPE9I4nO9IGn7f?si=QHDrrdZBRYmeMDyaMzdI8g&utm_source=copy-link

Inside Running Podcast episode 173

Get blood work done. It could be low iron.

Typical for being energy depleted/out of carbs would be a LOWER heart rate, and unable to get HR high (since there are no carbs available to burn and the body is on emergency status restricting the very last fuel sources).

High HR at same pace usually means loss of fitness. It seems that the hard workouts week after week (which are essentially just races, but as intervals instead of a steady race) made you peak recently and now you are out of gas and need a recovery period. You mistimed and wasted your "peak" on workouts that could have led to a marathon PR.

Even elite runners like Farah and Rupp had troubles peaking at the right time sometimes in the past, and they take 4 weeks off twice a year (2 completely, 2 just easy jogging) to "reset" and be able to rebuild and peak again (and hopefully reach an even higher level than ever before at the end of the peak).

Just take your few weeks off and then start training again, this time with a coach or a smart approach to training and workouts.

Good plan. Make sure the basics are covered: Sleep is #1, Hydration #2, Fuel #3. It might take more than a few days, though. Don't underestimate the impact of other life stresses - work, school, family, financial, news, etc.

Tired Dude wrote:

I'm gonna spend the next 3-4 days trying to get as fresh as possible (rest, food, sleep, etc)

3 years ago I had an "overtraining syndrome" type of thing. Even after 3 months of rest I felt even worse. What saved me was severely reducing gluten intake. I pretty much ate bread, waffles, granola bars, and pasta for every meal so gluten was in everything I ate while I was "overtrained". Basically for SOME people gluten can cause the same symptoms as chronic fatigue. It's outlined in the book "Gluten Freedom" which was the basis of the recommendation my physio made.

Considering it's a recurring issue and your blood work is fine it might be something to look into. It's a shot in the dark but good luck to you, I know how frustrating this can be.

Advice from hobby jogger wrote:

“The hay is in the barn.”

Oh I know the hay is in the barn. I'm not trying to gain any more fitness. I'm just worried that the barn has been burned to the ground.

I think you know what's going more than anyone else, trust your instincts on this. Maybe you just need to rest and your body will bounce back on race day, marathon cycles are HARD and they ride the edge of overtraining. Consider taking magnesium and eat well, try to be diligent about post run and pre run fuel, sleep and hydration.

I went through a similar situation training for a marathon but I had a bad case of "overtraining" it can take a lot of time and patience to bounce back, but you will. Be patient with yourself and try to think long term, there will be other opportunities to race. Your health is most important, can you talk with a sports doctor that can properly evaluate your situation? That's what I did and it made a tremendous difference, it's important to have someone on your side that has a background in overtraining, I think it's important to get an opinion from a qualified sports doctor before you race. I felt awful, similar to what you described with your HR and trouble sleeping. Also experienced fatigue I have never felt in my life, I couldn't function.

Hope you get better soon, be kind to yourself and reach out for guidance from a professional.

Tired Dude wrote:

SanDiegorunner wrote:

Cryotherapy. You’ll thank me later! Look for first time client specials.

Got a session today for $65. I didn't know that it's helpful with overtraining symptoms.

It's not.