Summer and fall is game time for many of my clients and friends. They’ve spent the last months pushing their bodies to see how far and fast they can go.
But if you’re not hitting your numbers on race day, does it mean you need to train harder? |
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There is a certain degree of “super human” mentality (and a bit of illogical thinking) among those in training. A “normal” human would use logic when deciding whether or not to run 26.2 miles – “If no one’s chasing me, what’s the point?” But for athletes, the thought of doing something seemingly impossible is oh so appealing and very rewarding. Admittedly, this ability to defy logic and ignore signals from the body and mind in order to challenge themselves is an advantage.
For example, if you’re longest run to date has been 5 miles, you may doubt that you can run 6 miles. Or you may feel like “gosh, I feel tired – cycling sounds daunting.” But you still get out there to “see what you can do” and often surprise yourself, thereby verifying your “super human” powers.
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Didn’t hit your power on the bike?—> Work harder!
Failed to PR your dead lift? —> Work harder! Off a few seconds per mile? —> Work harder! Didn’t go as fast as Joe? –> Work harder! |
“If I did X last year, I should be able to do x+1 this year!”
“If I did Y last year and achieved X time, if I do Y again, I’ll achieve X!” |
studying more –> better grades
working more –> more money working more hours –> promotions |
”if you work hard enough, you can do or achieve anything”
Over Training
First off, functional overreaching) is a natural and intended part of training. Similar to what I described earlier in the post, training is about pushing your mind and body in order to encourage adaptation. Training is made up of ebbs and flows – varying the intensity and duration each day and gradually progressing each week until you reach your goal. If you’re a seasoned athlete, you know that feeling tired at the end of a week or 3 week training block is part of the game. And that you feel refreshed and ready for more after a rest day and/or a lower intensity week.
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“I just have to push harder – put in more miles and more effort!”
OR “I just need to eat better” OR “there’s must be something medically wrong with me” |
The last place you want to be is in “overtraining syndrome” (OTS). If you’re an athlete, it’s easy to say – “I know OTS can happen, but that doesn’t apply to me” (hello super human mentality). For seasoned athletes it’s hard to notice the gradual decline in performance or gradually increasing exhaustion. Finally, in the world of competitive sport, it’s too easy to look at someone else and say, “well they can do it, why can’t I?” thereby ignoring any individual needs for rest.
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But the risk is that if you don’t honor what your body needs, not only will you be disappointed in your performance, but you may have to take an even longer hiatus from the activities that you love. Going into full blown over training syndrome is no laughing matter and it can take months or even destroy a career if injuries occur.
Over-training syndrome doesn’t just happen to athletes…
every day…without rest.
I can think of one woman in particular with a grueling 5 year long “streak” of a workout routine. She wasn’t a competitor, but used movement to try to change her body. It took months to convince her that her ever increasing exhaustion was not related to a nutrient deficiency but rather lack of rest. And when she did rest, she came back and her workouts were easier and more efficient.
Even if you’re not competing in a sport, you’re still trying to get your body to adapt with increased strength and cardiovascular fitness (same as ANY athlete).
Moral of the story…
Stay nourished friends!
Myself as a case study …
If you follow me online, you know I’ve been a runner since 1997. What started as a way to escape a stressful childhood turned into a passion. I had a natural talent for running – my body adapted well and sub 7 min miles were easily in my reach. When I ran, I had the sensation of flying! It was pure bliss. I ran every chance I got – to school, after soccer practice, during blizzards. So of course, if a little is good, more is better…right?
I worked my way up to my first marathon in 2004. Within a few years, I went from running a few marathons a year to a few ultra-marathons a year. My average min / mile slowed and running too more effort, but I figured it was just my age (mid20s) and that I was running so much distance. I rarely (ok, never) took time off between races or seasons – I’d drop my mileage relative to what I was doing occasionally, but never totally “stop” for more than a day or two. I loved running too much – it brought me joy, friends, status, and emotional relief. I cognitively knew the value of rest, but clearly this super-human did not need it.In 2007 a few weeks after a 38 mile ultra-marathon, I went out and every step felt like lead. My body felt like it was hit by a Mac truck. I literally could not run a mile. I took a few days off and cut back on mileage on bit and gradually returned. I signed up for a handful of marathons / ultras that year but “did not finish” every race – I’d rest a bit, train, and crumble because I “refused to quit.” I watched my average min / mile get slower…and slower… I thought everything in the books must be wrong with me (my weight, my nutrition, an unknown medical condition, my thyroid, hydration…everything except my running – why would something that served me in so many other areas of my life need to stop?). My weight actually kept creeping up despite my efforts to “control” it by running more and eating less… In 2016, I was forced to give up running thanks to a finicky sacroiliac joint (thanks pregnancy). For the first time in almost 20 years, I couldn’t and didn’t do anything but walk. I missed running more than words can describe and was more than ready to hit the trails again after delivery (and ~10 weeks of rest / walking). I was shocked that when I returned to running because I was back to flying sub 8 min / mile and I effortlessly qualified for the 2018 Boston Marathon a few months later. (Note: I only ran 1/2 of the Boston marathon in 2018 since I was 20 weeks pregnant with baby #2 at the time 🙂 ) It was really hard to recognize that the error in all those years of running was humility and self compassion. I am not a super human and just because it “worked” last year, doesn’t mean it works every time – at least not without proper attention to the basic human need of rest. |