A while back I complained about how many “pros” say that the “average” athlete cannot reach the true state of over-training. I cried BULL on that, and most of you agreed with me.

I found an article recently and I just wanted to highlight a few parts.

To begin, let’s take a look at the characteristics that produce over-reaching. It is important to remember that individuals may demonstrate a broad range of causes. However, over-reaching is most commonly caused by:

1. Too much too soon, such as a 10 to 20 percent increase in training volume over a three- to four-week period

2. Frequently combining two harder variables in one training session (i.e. combining a long run with challenging hills or a tempo session with speed work)

3. Two or three high-intensity (i.e. near or above lactic threshold) workouts in one week on either the bike or run

4. Not allowing two days of easier sessions between the challenging workouts described in 2 and 3 above

5. Overload in psychological or emotional stress in other facets of your life

6. Lack of sleep

7. Poor nutritional habits before, during or immediately after workouts

8. Loading up your racing season with too many events

In most things I’ve read that said us common folk can’t be fatigued from over-training or over-reaching said that was due to the fact that we usually can’t get in the mileage that it requires to get to those states. One article I saw even said that a person who runs less than 100 miles a week, has no possible way of being truly over-trained.

But this article says that you can reach the point simply by not taking care of your physical, mental or emotional well being optimally. I agree with this, that the fatigue doesn’t come purely from the physical effort.

…over-reaching symptoms can sometimes be masked by an overzealous, type-A athlete.

This is a big one for me, since I am such a type-A personality, sometimes I am driven to keep going even when I’m harming myself. It’s almost like I have something to prove.

The article gives 4 steps to get past over-reaching so you don’t move into the over-training territory.

1. Identify the symptoms.
2. Take two full days of rest with no exercise.
3. Take the following three days easy. No more than 50 minutes of exercise in one session. Do not attempt more than two of these easy sessions in one day.
4. After this five-day period you can resume your normal training program.

The article closes out with this gem:

The key to improving is progression, overload and recovery. Use all three forms of training to maximize your training and racing potential. Recovery is not an excuse; it is a necessity.

It’s something that we all know, but it always bears repeating.

The full article can be read on Active.com.
Excerpts come from How to Tell When You’re Over-reaching and Over-Training by Dave Scott

And just a quick update, I ran the 1.01 mile loop around my neighborhood this morning. I did it in 8 minutes and 42 seconds with no pain in my glute. I’m on the mend and I am very pleased at that!

I will be volunteering at the Red Rock Marathon here in Las Vegas tomorrow, but I may try to slip in a short run after that. I want to take it easy on myself.