Over-training - Experiences?

Cona

I actually never thought I would be talking about this topic but for the last 3 weeks my race performances have dipped dramatically across all levels.
3 weeks ago I ran 19.18 for a 5k and was confident that with a few weeks more training I would be going to break 19 mins.

Then suddenly my performance seemed to nose-dive. I ran a 5k after which I pulled up after 1 mile. I completely blew up running about a 6.10 min/mile (which would not be overly fast for me). I shrugged it off, but most recently I am finding it very difficult to run anything under 6.30 per/mile pace. I am just finding it impossible at the moment to contemplate running fast. My lungs and body just seem to not have any power or capacity to run fast. My energy levels are not too bad. I don't feel too tired at all. Diet and sleep are OK too.

Logical reasons for under-performing that I can think of:

1. Over-training or more importantly under-recovering enough from sessions. As well as fast paced sessions I have recently started adding in long runs including a 20 mile run.

2. Iron Levels / vitamin deficiency. Probably less chance of this being the case but I have gone and got blood work done just as a precaution and am awaiting results.

3. Diet, Hydration, Sleep - Very important to get all three correct when in a heavy training load.

So in my case I am thinking that I am not recovering from the tempo/speed sessions that I am doing. On top of that the long runs are also adding to my lack of recovery. I am going to take a few days off running. Stop all racing for a while and return with easy running. Hopefully that will get the spring in my step back.

Have you guys got any similar experience? Would love to hear how you dealt with it.

ultraman1

http://www.outsideonline.com/1986361/running-empty
Good article on it here......from speaking to a couple in the know and seeing some of it first hand from a few multi marathoners/ultra runners around ,ur first action shud be to stop digging a deeper hole so to stop the downward spiral/cycle....make ample recovery part of training

Duanington

I think most people who run\train regularly will have experience, to some degree, of overtraining - admitting it is a different thing altogether though for some reason !

For me, I can recall a few occasions where I was burning the candle at both ends so to speak and had to admit to myself that I was either overdoing the training or at the very least, under-doing the recovery.

A few days off followed by a week or so of easy running was plenty to put me back on track - then of course I paid more attention to recovery runs, easy runs being easy and being a bit smarter about the timing of sessions etc...

Clearlier

A couple of threads that you may find useful/relevant:

Tunney (when this was the A/R/T forum)
Something from 2 years ago

Enduro

Think long term. Is there anything coming up in the next few weeks that is worth risking your long term health. If not, just take it easy (as you're planning!).

I try to make sure to take a month off (completely) every year for both physical and mental recovery. I often find my performance starts tailing off towards the end of the year before I do this.

Cona

Thanks for the replies...I will take a read off those articles posted as well.

In the short term, Dublin marathon is my goal so after a short break I will hope to keep up the mileage but dial back on the tempo interval work.

For me, I am trying to do too much. Train for Dublin marathon, yet also post a new 5k PB by training hard with fast interval sessions. My mileage is not unusually high but the tempo of my sessions has increased dramatically from which I am not recovering from and lumping a long 18-20 mile run on top of. I just hope I can get over it. I think the problem is mental as much as physical

Enduro

Cona wrote: »

For me, I am trying to do too much. Train for Dublin marathon, yet also post a new 5k PB by training hard with fast interval sessions.

Focus! Pick one or the other.

Cona wrote: »

I think the problem is mental as much as physical

You'll definitely be undermining yourself mentally unless you back right off, so that is some truth in that for sure. For your own peace of mind (which is extremely important) you need to dial things back a bit.

career move

Enduro wrote: »

I try to make sure to take a month off (completely) every year for both physical and mental recovery. I often find my performance starts tailing off towards the end of the year before I do this.

A whole month!!! Is that a whole month where you only do fun stuff, no structured training or is it a whole month where you just veg out on the sofa eating nothing but cake???

Enduro

career move wrote: »

A whole month!!! Is that a whole month where you only do fun stuff, no structured training or is it a whole month where you just veg out on the sofa eating nothing but cake???

Usually more (b) than (a)

rom

Last year I suffered from over training/ un-recovering. Volume or quality had not increased. It was just a gradual build up on everything. Really got sick of running. Constant fatigue was normal for me. I didn't notice it as it came on over time. I am still not full over it. I used to do session tues/thurs and long run Sunday. About a year before I felt it coming on but thought it was normal. Now I do a single session on a Wed with a long run. I got help from a wise person on here who had me doing no sessions for almost 2 months, then gradually I got back. Took probably till xmass before I felt goodish again. I still have on and off days but I don't worry about it. The blood rarely show anything. If you don't feel the hunger for it and don't know why it could be a sign. I ran a few races and didn't really care how I did. When I do a 5k now I give it a go but I don't break myself as they are not A races for me.

Cona

At least its good to know that it is more common that people might expect. I certainly never thought I would be over-training as I always figured it was only for people that run 100+ mile a week.

Focus! Pick one or the other.

Good advice. Really not good to idea to smack lung breaking sessions and a long run in the same week. After a brief break this weekend, I am going to go back next week with all easy running, keeping the mileage around 50 per week.