this post was submitted on 04 Oct 2023
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I was making good progress on a half marathon plan. Halfway through, got up to 9 miles on my long run. Very slow pace intentionally but also because I'm slow and new to running. I took a full week off because stress is starting to effect me physiologically. Yesterday was my first run back, also got a running coach, and it sucked!
One mile warm up, repeated a fartlek 3 times of 3 minutes on, 1-1/2 minutes jog, 2 minutes on, 1 minute jog, and 1 minute on, 30 seconds jog. Another mile cool down. Got caught in the rain on the coold down too, lol.
My hamstrings are shot. Tomorrow I have another tasty one that I am but also am not looking forward to.
4 mile run and ending with 6x100m sprints.
I'm aiming for a sub 2-hour half next year.
If these are the kind of base building exercises your coach has you doing, sub two hours should be no problem. Enjoy the ride!
Thanks. I hope so! I hope my body can handle it though. I'm fit, but not running fit, and I think with mental stress my body is having a hard time recovering.
I'm not sleeping very good and my Garmin watch shows my HRV dropping. Any advice?
Restless sleep is one of my major overtraining warnings. The HRV and sore hamstrings also suggest you need a break. (If you don't want to back off a bit, you can try taking an aspirin or ibu before bed.)
Thanks for the advice. I really hate the idea of taking more time off. I really feel like I regress easily. Both with running and weight lifting. To be fair, I'm done more hard runs (effort) this week than I have in close to 15 years. I expect to be sorry. I wonder if adding more protein and sleep might help?
Every body is different, and you might be able to train your way through it. But do be alert for early signs of injury. Some pains can start small and seem like they're going to go away, but then they never do unless I back off. My most common pains happen around my hips, and I always try to run through them until I realize that they're not healing and I need a couple days off (which I hate.)
Actually, based on your reply I started looking into overtraining symptoms and I really believe that's what's happening.
I've been a weightlifter for about 15 years. I'm 37 now, and I just started running. But I'm running 3 days a week and my lifting 3 days a week. I started having sleep issues and then heart palpitations 2 months ago. I thought it was stress and so did my doctor, but I thought it was weird because I didn't feel stressed at all. Now that I think of it, the symptoms started as I was heavy into my running program.
I took a week off completely, and my stats and body felt more normal. Now, 4 days back, they are starting again. I think that's pretty obvious what's happening.
It sucks because training is literally a part of my life. I guess I'll have to cut back weightlifting for now since I'm focusing on becoming a better runner.
I hate taking time off. Even a pre race taper is hard.
But you can get past overtraining by reducing your volume and ramping up slower.
Thanks. That's what I'm going to try. I'm going to reduce my volume by taking out weights for now because I know I can get back to where I am more easily. I am just now starting to build a good running base and I don't want to regress.
I admire your persistence and focus. It sounds like you have a plan and that's great that you're talking to your doctor about it.
Probably just a random coincidence, but the one time I had a panic attack was in my early thirties when I was serious with weight lifting and biking. It literally happened at the gym. I had to lie down on the floor and wonder what the hell my heart was doing. It was scary.
Weight lifting is a great complement for running, but the lifts, reps, and frequency that I see runners doing are very different from what a body builder's program is like. Most resistance programs for runners that I've seen are relatively high rep, lower weight, and targeted on core, back strength, legs (including focusing on tendons), etc.
Yeah I'm starting to recognize that. For theast two years in particular, I've been doing heavy deadlifts, bench press, squats, and my military press mixed in with other more typical bodybuilding exercises.
I think I'm taxing my body too hard. Once I get back to balanced I'll start talking with my coach about working weifhtd back in to my program but higher rep lower weight for now.
I'd be interested in hearing an update later if you're interested in sharing. Good luck!
Will do, as long as I remember!
Even though my Garmin said I still need to rest I knocked out my super slow 9 miles today. First 4.5 was not bad, but my legs got heavy as stone over the last half. Feel good bc my coach affirmed that my cardio is there, we just need my legs to catch up. Average pace was 14:05/mile (omg that's ridiculous), but average HR was 122. Took me 2 hours and 7 minutes. But again, I probably should be resting and my legs are paying for it but we'll see how my body recovers with an extra 3 rest days a week.
Good work. 9 miles is no joke, at any pace. You're on track.
Thank you!
Out of curiosity, why are you focusing more on running?
Because I want to become a better runner and make it a part of my lifestyle.