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2004-01-18 9:56 AM

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Malvern PA
Subject: overtraining?
What are your thoughts on this? Today I'm all tired and lethargic, and I think I need to take another rest day. The workout I did Friday was pretty intense and the running yesterday felt good but today I just want to put my feet up.

How do you folks know when your body needs rest, and do you rest completely or do a reduced workout?


2004-01-18 3:55 PM
in reply to: #4143

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Champion
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Subject: RE: overtraining?

heres some good indicators...rate yourself early in the morining after your 'warmed up' OR before your workout on sleep quality, stress, fatigue and soreness from 1-5...5 being 'great' or 'very well', 1 being very poor.  if you score less than, i would say a 3 or below on 3-4 of these indicators, then u should take a day off or have an easy workout.  u may be better off to just go by if any ONE of them is a 3 or below to reduce intensity or take a day off...being conservative...u will have to play around...everyones a little different and these r subjective tests...really have to be in tune with your body.

the above is discussed in freils training bible BUT he uses a scale of 1-7, 1 being the best based on a scientific study that was done elsewhere.  i DO plan on incorporating a place in the log to rate this data and draw some pretty graphs...so u have some indicators...say u had a suck month u can go back and look at the graghs to try and correlate.

fyi...we r working on the next log updates now...hope to have it up in a few weeks. 

2004-01-19 3:47 PM
in reply to: #4143

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Subject: RE: overtraining?
One easy way to gauge is to keep a clos eye on your resting hear rate. If it is significantly higher (e.g - normally 50 but now 70) then you could be in need of some extra rest. Also- check your lymph nodes just below the jaw line. If you start to feel knots you are either getting ready to be sick or over training. If both of there exist and it has been like that for a couple of days it's a strong warning.
2004-01-20 5:48 AM
in reply to: #4143

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Expert
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Subject: RE: overtraining?
As far as HR first thing when wake up, I have read that a 3-5 bpm increase is a sign of over training.

2004-01-20 6:46 AM
in reply to: #4143

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St. Catharines, Ontario
Subject: RE: overtraining?
Check your resting heart rate everymorning. 5 beats above normal, take it easy. If it takes more than 2 days to recover from your workouts you are training too hard and need to go back to base training.
2004-01-20 6:41 PM
in reply to: #4143

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Master
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Kingston Ontario
Subject: RE: overtraining?
I believe I was overtrained last year, and had the following symptoms - persistent muscle stiffness, insomnia and feeling wired all the time, decreased appetite, abnormal eye strain in daylight, increased allergies, decreased overall performance and inability to make gains. Eventually I totally lost interest in training, which was a complete drag after working towards racing for a long time!
This year I am listening to my body's messages, and things are going well so far

Best of luck


2004-01-21 8:00 AM
in reply to: #4143

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St. Catharines, Ontario
Subject: RE: overtraining?
Also if your sweat stinks like amonia after a workout you've been over doing it and are canabalizing muscle fibers.
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