What did you do to recover? Over trained?

C

cocob1

Cathlete
I would love to hear what others did to recover after over training.
I can't even do a 1/2 level of Cathe that I did before. This summer I was doing Cardio Coach outside with lots and lots of steep hills and Cathe weight workouts in a rotation. I started out great and feeling great and but now after 2 months I cant' even get off the couch. I slept today all day. I feel so bad because I have an 11 year old son and I couldn't even take him anywhere for a playdate or have anyone over. I tried to do Imax 3 today and all I could do was mark it in place. I did a 20% level workout. This fatigue has been building up for the past month. At first I cut back one work out then two until I was down to two cardio and two weight workouts a week. I know I'm not getting sick. I don't have a cold or anything but I have been having insommnia and just dragging myself around. I tried a Ambien (1/2) and that drug just makes me feel awful. So I've come to the conclusion I over did it with training. I was hoping to run a 5k in two weeks but now I think I have to drop it.
Am a being a whimp? I'm thinking of starting over with Cathe's beginning rotation. So much for working up to STS. I'll be starting over with STS. I've been working out with Cathe for a few years and before that I did Fit Prime and before that the old Firm (90's). I am 55 and I'm feeling like it's all over.
Any advise is greatly appreciated.
 
Hey!
I have been havving the same problem! The past month or so I have been sleeping in much later and have been having a real hard time with energy. Its usually late in the afternoon or early evening when I finally get some energy and that's when I have been doing my workouts (instead of earlier like I prefer).
I was just asking myself the other day what could be up?

As for recovery, I take some glutamine powder in my shakes/smoothies and carb cyce.. Im not sur eif there's a "legit" way of doing that, but my body and common sense just has me consuming more carbs on intense training days (also helps with recovery).
As for energy in general, I have no idea! I can't *believe* how much I have been sleeping! Sucks.
Good luck and let me know if you come to any conclusions :)
 
Just a thought, you might want to check with a doctor to rule out anything like anemia, b12 deficiency etc. Even though you don't feel sick, the fact that you are dragging so much might be more than just overtraining. Take care!
 
Hey there!!

It sounds to me like you need a rest week with some active recovery exercise, like walking and/or yoga -- something that won't stress your body. If you still feel run-down, then you should see your doctor for a thorough checkup. My goodness, you really have been working hard and I don't think you can overestimate the importance of allowing your body to rest. ;)
 
thanks

Hi Honahana, Pebblesus and Michele, I'm going to call my Dr. and get a thyroid test and B12 etc. Just to make sure.
I have a fear of rest weeks and never take them until I'm completely wiped out. Do you put rest weeks into your rotation? I've heard do to one every three months. How often do you take one? Is it just as needed?
I am going to start over with Cathe's beginner rotation and see how I feel after I take this week off and just walk, bike and do yoga.
If you can't take a week off are you being compulsive? Yikes! Does Cathe and crew ever take a week off?
Colleen
 
Not from overtraining, but from the stress to my system (especially adrenals) brought on by meds I was taking: I went to my acupuncturist to get back in balance, and used Maca root powder (2 tsps/day, in two doses). Maca is excellent for nourishing the adrenals. Brendan Brazier write about it in "Thrive" (he's a Canadian ultramarathon runner--and winner-- and tri-athlete, so he should know about recovery protocols!).
 
Yes, IMO if you can't take a week off you're being compulsive. Trust the fact that you can't lose much in a week! Give yourself credit for the work you've been doing.

If you need a break, give yourself a BREAK and don't just cut back a workout or two. If you're asking yourself if you're overtraining, in my experience, you are.

I bet if you are checked out and everything is okay, if you stop everything (maybe some light yoga or stretching and a walk whenever you FEEL like it but I wouldn't bike- TAKE A BREAK) and wait until the 5k to run again, you may just beat your PR.

Really, I mean it. Personal experience! :)
 
amyg said:
Yes, IMO if you can't take a week off you're being compulsive. Trust the fact that you can't lose much in a week! Give yourself credit for the work you've been doing.

If you need a break, give yourself a BREAK and don't just cut back a workout or two. If you're asking yourself if you're overtraining, in my experience, you are.

I bet if you are checked out and everything is okay, if you stop everything (maybe some light yoga or stretching and a walk whenever you FEEL like it but I wouldn't bike- TAKE A BREAK) and wait until the 5k to run again, you may just beat your PR.

Really, I mean it. Personal experience! :)
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ITA! When your body is suffering from overtraining (assuming thats what it is) then doing A FULL 7-10 days rest from all exercise is most effective. Overtraining is different than being physically tired - where liter workouts and/or couple days off will do the trick. Overtraining is when INTERNALLY as well as externally your body needs rest & proper nourishment in order to recover. Its much like an injury in that way...If you sprained your ankle you wouldnt just lower the riser would you?

I also agree that with your 5K 2 weeks away- total rest for a bit will make you stronger, faster & better than you can imagine. Maybe in a week (full 7 days) start with speed walking 1-2 miles to see how you feel...stick w/ that til the race if all is well- If you are STILL feeling this way just take an additional week off.
 
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amyg said:
Traci please tell me you meant one to two miles and not twelve! :eek: ;)
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ROF! OMG Ame! Thanks for clearing that up- its edited now...Ya probably thought "This crazy woman is trying to kill me!"

;) Please keep us all posted on what you decide & how you are feeling!
 
I went to see a Dr. of Chinese medicine today and she said I have been depleting my chi and to rest. She also gave me some herbs to help balance my system and to help with my insomnia. She also asked about my thyroid levels. I had my thyroid levels from two years ago and one of my levels was borderline low but my ob said it's within normal range. I'm going to give my ob a call tomorrow for a retest but she takes weeks to get an appointment with. I'll see how I feel next week. Today no workout. Thanks so much for all of your feedback. I don't like feeling like this and I want to be back to exercise. If not 12 miles at least two!
Colleen
 
cocob1 said:
I went to see a Dr. of Chinese medicine today and she said I have been depleting my chi and to rest. She also gave me some herbs to help balance my system and to help with my insomnia. She also asked about my thyroid levels. I had my thyroid levels from two years ago and one of my levels was borderline low but my ob said it's within normal range. I'm going to give my ob a call tomorrow for a retest but she takes weeks to get an appointment with. I'll see how I feel next week. Today no workout. Thanks so much for all of your feedback. I don't like feeling like this and I want to be back to exercise. If not 12 miles at least two!
Colleen
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Very cool! Thanks for update...You'll be ok in the long run.... and yes- lets keep it to 1-2!;)
 
Teasing you, Traci. :p

Colleen, REST REST REST. If you try to be back to exercise too soon you will be in a heap of trouble. Please know we have your ultimate best interest at heart!! Resting is tough but having an injury and being required to take months off is much harder than only a week!!

Hugs
 
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