Overtrained yesterday, now I feel like crap today

ElJefeChief

About 6 months ago, pre back injury, I was able to run up to 10 miles at a time, and was looking ahead to run a half marathon. Had to take a break for several months (biked instead) due to back problems. Back issues are now done, but I think I'm really impatient.

I ran for 7.5 miles yesterday, which is the most I'd done in one go for quite awhile. Then I weeded in my garden and mowed the lawn yesterday, lots of activity. I think in retrospect I overdid it. I felt fatigued and zombified all last night, and I also went over my calories by like 800 or so (very uncharacteristic of me), all sugary stuff.

Slept badly last night, tossed and turned, woke up fatigued, join pains in my neck and elsewhere. Thought about getting on the bike again, and then didn't.

I typically work out every day, but today I think I'll just walk a couple of times instead. I also set my calories up nearer to maintainence again (with 250 calories as a buffer).

I can be compulsive at times, I think. I'm in recovery (2.5 years sober), so that fits. What are the signs of exercise addiction, again? I don't want to have that. I also don't want to regain the weight I lost. A happy medium of existence would be nice.

Sigh, I guess this is what overtraining feels like?

queenliz99

Sounds like overtraining. What is your goal? Exercise is for health and fitness.

ElJefeChief

I'd like to run a half-marathon by the end of the year. I have a 10K scheduled for June, which I think I'll do just fine in (likely 50 minutes or less completion time).

queenliz99

Running is hard on some bodies. Do you take proper rests? Do you do other types of exercise? If you don't get 50 minutes or less, what will happen?

ElJefeChief

I bike, run, and walk. I suppose I'm doing the exercise in part to give me a big calorie buffer. Although when I was earlier on in losing weight, I simply just ate less, wasn't a big deal.

In terms of rest, I used to take 1-2 days of rest days per week (no intensive cardio). Not doing that so much these days, and getting up early (around 5am) in order to work out. Wondering if it's taking a toll.

queenliz99

Sounds like it. Be nice to yourself. I love goals, goals are very good. But what's the point if you wreck your body. I was training to hike Mt. Whitney but I was hiking so much that I developed a hip injury and had to give up the idea of climbing Whitney. I bet if you back off a little bit you will run the 10k with very fresh legs.

rldeclercq4

If you have access to a pool I'd highly recommend getting involved in swimming. Super low impact on your joint. Really relaxing to just float around. Can go at any speed you want. Helps you stretch out. Might reduce some of your aches and pains

cwolfman13

With all of that activity, how are you figuring you went over your calorie targets...my guess is that you actually underfed, not over-trained.

As training goes, I do a lot of it...but it's all scheduled and I stick to the schedule...if I have a 15 mile ride schedule I don't go out and ride 30...I ride 15. If I have a rest day scheduled, I take a rest day. If I'm supposed to go for a walk, I go for a walk...I don't hop on the bike. I schedule my training appropriate to my goals and I stick to that.

briscogun

I get up about 5:00AM myself to get my workouts in, but I try to alternate between running days and strength training days to let my body recover from one type of workout to another. I also try to take one day off each week, usually so I don't do leg day and a running day back-to-back.

Just listen to your body, and if you aren't feeling it, take a break.

ElJefeChief

Thanks. I'm going to just stick to a couple of 20 minute brisk walks today, and otherwise relax.

[Edit]

Also glanced at some training plans for half-marathoners. They seem to all include 1-2 days of rest as part of the plan. Hah. Naturally. Might be an excuse for me to resume some light weight training on those days, I suppose.

EvgeniZyntx

DrEnalg wrote: »

Thanks. I'm going to just stick to a couple of 20 minute brisk walks today, and otherwise relax.

[Edit]

Also glanced at some training plans for half-marathoners. They seem to all include 1-2 days of rest as part of the plan. Hah. Naturally. Might be an excuse for me to resume some light weight training on those days, I suppose.

Overtraining and injury from rapid increases in volume are two physiologically different things. But rather than discuss the semantics of it, it may be that you are overtraining if you are running every day and have not built up for that properly. You would benefit from including a rest day, especially since you are clearly still recovering from the back injury.

(If it took several months of rest, why are you running every day??)

Grab a plan, stick to it. Work on stretching, core strength, mobility AND flexibility (whey are different things) as part of a recovery program - because you actually haven't recovered yet.