![\"\"](\"http:\/\/hundredtenpounds.files.wordpress.com\/2010\/06\/book.jpg\" "\\"book\\"")
<\/a>While the book I got was a tad dated (I think 2004?), I wanted to share some great information I got from the book. If you have any of the following symptoms, you may be overtrained. [pg 94]<\/p>\n*Slower running times<\/span><\/p>\n *Insomnia<\/span><\/p>\n *Fatigue<\/span><\/p>\n *Achy joints<\/span><\/p>\n *Lack of motivation<\/span><\/p>\n *Frequent colds or flus<\/span><\/p>\n *Lack of energy<\/span><\/p>\n *Poor recovery after workouts<\/span><\/p>\n *Poor concentration<\/span><\/p>\n *Headaches<\/span><\/p>\n *General lethargy<\/span><\/p>\n *Chronic injuries that won’t heal<\/span><\/p>\n Remedy Overtraining<\/strong><\/span><\/p>\n Simple Solutions to Overtraining [pg 95]<\/p>\n To get back on your feet, try the following remedies:<\/p>\n 1. Take a week off from running.<\/span><\/p>\n 2. Bump up your caloric intake. Eat more everything, including protein, carbs and fat.<\/span><\/p>\n 3. When you resume running, consume a protein shake right after you exercise.<\/span><\/p>\n 4. Try to nap whenever possible.<\/span><\/p>\n 5. Take a daily multivitamin\/multimineral supplement.<\/span><\/p>\n 6. Take a whey-protein meal-replacement powder once a day.<\/span><\/p>\n 7. If you still feel tired, take another week off from running and repeat the steps above.<\/span><\/p>\n Have you ever felt\u00a0Over-trained? Or are you currently burned out from exercise?<\/em><\/strong><\/p>\n When I start to feel over-trained, I take a rest day<\/strong>. So far, that remedies that. I usually split my rest days up during the week (I prefer a Tues\/Thurs rest). If one rest day doesn’t cut it, I take two rest days in a row. That’s done the trick for me so far.<\/p>\n I guess the hard part is figuring out if it’s over training or just something that can be remedied with a few days off.<\/p>\n Knock on wood, I can’t say I’ve ever been over-trained to the point where I needed to quit for an extended period of time. Some books suggested taking off an entire month of exercise–especially\u00a0after the Racing Season ends.<\/p>\n Recently I participated in the Reach the Beach bike ride (55 miles). Michael and I had been training every single weekend for over a month in preparation for that day. The hard work paid off! But at the same time, I also haven’t been on the bike since May 15th. Partly because of the weather, but also because I lacked the motivation to get on the bike for 6 hours. I no longer had a goal I was super focused on, and it was kind nice to switch back to focusing on my running.<\/p>\n Other resources had suggested keeping a training log. Record all exercise and when things aren’t fun anymore, scale it back. I keep track of my exercise on my Google Calender. I force myself to take 2 days of rest each week–NO MATTER WHAT.<\/p>\n In the past, I have definitely over-trained. There was a period of time a few years ago when I hit a plateau <\/strong>in my weight loss journey and for the LIFE of me I could NOT lose any weight. Why not?! I was counting my calories and exercising like a freakin’ fiend. Seriously–I worked out in some form or another for 28 days straight. 28 days of activity without resting. <\/strong>This is when I established the rule of “2 Rest days a week no matter what.”<\/p>\n The idea of taking an entire month off this fall to “rest” sounds frightening to me. Of course, I have my own baggage where I worry that if I stop exercising I will A) Gain back 110 pounds and B) Lose everything I’ve gained with my training.<\/span><\/p>\n Question for all you runners: Have you taken a full month off from running after the official “season” is over? Did you see benefit in it? Please share your stories with me!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":" I picked up a new book at the library: “Fast Track: Training and Nutrition Secrets from America’s Top Female Runner” by Suzy Favor Hamilton. While the book I got was a tad dated (I think 2004?), I wanted to share some great information I got from the book. If you have any of the following […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_s2mail":"","footnotes":""},"categories":[26,43,44,45,215,224],"tags":[849,8703,8707,1091],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/2470"}],"collection":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2470"}],"version-history":[{"count":0,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/2470\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2470"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2470"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2470"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}