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Discussion Starter · #1 ·
So here I am 4.5 weeks out from IMAZ. The last few weekends have been like this for me:<br><br>
Feb 16-17: 1/2 Marathon (PR)<br>
Feb. 23-24: Run 10 miles (with 5k PR included) Saturday, bike 100 Sunday<br>
Mar. 1-2: Run 12 miles (with 10k race included) Saturday, bike 100/run 2 Sunday<br>
Mar 9-10: Run 18 miles, swim Saturday, bike 100 miles Sunday<br><br>
So, I had 3 weeks of centuries in a row and am about beat.<br><br>
On the weekdays I have generally been spinning twice a week (class on my own bike/trainer), doing 2 masters swim workouts, and running 2-3 times. Friday's are always my off day (so I have been taking at least 1 day totally off a week).<br><br>
This weekend (4 weeks from IMAZ) I have a 70 mile organized ride planned for Saturday and a 20 mile run (easy half marathon with extra miles) planned for Sunday. I'm also going to open water swim Saturday afternoon.<br><br>
The next weekend (3 weeks from IMAZ) I have an ~18 mile run and ~100 mile bike planned, then taper time.<br><br>
Weekend after that (2 weeks out) I have a short sprint race on Saturday and a 1/2 Ironman Aquabike (swimming and biking only) on Sunday.<br><br>
All that being said, what do you reduce when you decide you are overtrained? I swam this morning and am not doing anything else until Saturday morning. I am kind of stuck on keeping my weekend workouts because they are kind of milestones in my head. I know if I had to race in 3 weeks I'd be ok to go, but I don't want to start my taper this early on. I have my biggest run planned for 4 weeks out and biggest ride 3 weeks out.<br><br>
Should I reduce duration and/or intensity of some of my weekday stuff? Should I just plain take out a few workouts here and there? Last year I was certainly in the undertrained boat, and it worked out just fine for me, but this is a new "problem" for me!
 

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When I was overtrained Sheldon had me reduce my weekday or just take the day off. Weekends are your important stuff.
 

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Sorry to hear this. I'm doing IMAZ and I've been having a difficult time lately also. I got real sick last week which didn't help. The fact that you have mega weekends could be a problem. Meaning your long bike then run. I have been doing my long runs on Wednesdays so that I have enough time between that and the long ride on the weekend. In my last IM I only did the big weekend once for IM simulation about 4 or 5 weeks out. I would do a 6 hour ride/1 hr brick, then the next day a 3 hour run. Also I would forget the mileage and focus on time. Thinking about getting in a 100 or 20 mile run can be an issue in itself, rather than just saying I'm going to be out there for 5-6 hours and run for 3. Thinking about the mileage may make you end up going out of our zones, even subconsciously, just to make sure you get that mileage in.<br><br>
You may want to take a few "recovery" workouts out, at least a few, but I would keep any BT workouts like the long run and ride. Not sure if any of this helps. Also you may want to bag the races (aqua bike), unless you are just doing this for fun.
 

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Aren't you <i>supposed</i> to be burned out 4.5 weeks before an Ironman? I thought that's what the 4-week taper was for. Maybe you should start now instead of a week from now.
 

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Why not skip some weekday workouts over the next week to give yourself a break.<br><br>
You could also stop "racing" to reduce intensity.
 

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Discussion Starter · #6 ·
<br>
Ha! I promise the half marathon this weekend is just so people will cheer for me and give me water during my otherwise really boring long run! It is a looped course on a soft path so I will just head back out with the marathoners when I finish the half. And, I didn't race AT ALL last weekend! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
And for the sprint and aquabike, I think I may go decently hard in the sprint, but the aquabike will be about finding my groove and having fun. Certainly no hard racing there.
 

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Who made the "official" declaration? I mean... Who says you're overtrained? Are you suffering injuries? Have an elevated mornign heart rate? Trouble sleeping? Other symptoms?<br><br>
With that kind of a load, I'd expect you to be <i>tired</i> - but that doesn't necessarily mean you're overtrained.
 

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Can't say I believe in being "overtrained". You're ready and raring to go. Take a few days off per week. Relaxe a bit on the workouts. But don't sweat it. YOU ARE READY. Now go knock them dead.
 

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Discussion Starter · #9 ·
1. I could eat everything in sight<br>
2. I fell asleep at work the other day (that never happens to me)<br>
3. I am not sleeping well at night<br>
4. I have lost much of my motivation to do any weekday workouts<br>
5. I'm slightly emotional (see blog link below...slightly is an understatement)<br><br>
So maybe this is typical, but whatever it is, it can't continue much longer before I just throw in the towel all together, thus the need to probably back off a bit.
 

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I can't offer you any official declaration and I'm, sadly, too old to offer the "cute boy" hug... I can only say that when you're pushing yourself to do bigger and better things than you've ever done before... And particularly when you're a few weeks ahead of taper - pretty much at the peak of your training... You're gonna feel tired and emotional. This stuff is hard!<br><br>
I think it's good you're keeping your weekend plans intact. Ease off a bit leading up to those and see if you don't bounce back!!
 

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Well I am not a cute guy or gal for that matter, but hugs to you. Hang in there, you are so going to rock IMAZ.
 

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3, 4, and 5 are warning signs. 1 and 2 I do all the time. I don't necessarily agree you should be tired because its IM training, your body is use to it. In your taper you cut back volume, but you are keeping the intensity, so you don't want to be tired going into your taper as that's where you really develop your racing edge.<br><br>
I would agree with backing off, skipping recovery workouts and lowering intensity some, you won't lose fitness by backing off, but can regain your motivation... but I would still bag some of your races. You've been racing a lot and busting PRs... Unless you think they will be stress free. The race environment for me is kind of stressful, I would like to be away from it and relax.
 

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Take some days off. All of your training is in the bank, not much of what you are going to do from now until the race is really going to impact you on race day, UNLESS you really burn out and are tired and fatigued when you toe the line.<br>
As far as the emotional part, is this your first IM? I know before my first 100 miler I was a basket case. I seriously felt like i was going to have a nervous breakdown.<br><br>
Also, how is your nutrition? Are you fueling properly during and after your weekend workouts?
 

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A lot of very good insight and even suggestions given here.<br><br>
Let's take a step back to look at just how far you've come, shall we.<br><br>
You have logged so many running miles at or beyond marathon distance that they snapped a photo of you and glossed it on a magazine. Not only is that very cool but it also shows that you have the run miles in the bank, to use Merigayle's word.<br><br>
You have logged so many cycling miles, and you know you have, and you've felt pretty good, that you also know that you have the bike in the bank. Those will not disappear. Not in a long time.<br><br>
As for the swim, it sounds like you have that nailed too.<br><br>
So your training is done, complete. Do you know how many other athletes toeing the line in AZ will be able to say the same? Let me answer for you? More than you think, but still a low number. And most of them will force train right through it. Which could be smart if they're seriously not overtrained, or it could be very, very detrimental. You know this sport has a great mental component. Don't fuck with it. Pardon my French, I am practicing for my honeymoon you know.<br><br>
So your goal from here until race day is to maintain your fitness while keeping your motivation up, or at least get it off the floor. I buy that you're supposed to be tired. You are. You are pushing yourself more than ever before and doing it to unreasonable levels. No, Ironman is not reasonable.<br><br>
First task is to get your motivation up. Without it, you will not do much anyway, and when you do whatever workouts you have lined up, without motivation, those workouts will lack luster and perhaps even be detrimental. To get your motivation up, you need some rest, or at least some downtime. Forget about the event. Let it go. Just for a while. Insert an easy week and perhaps scale back entirely your weekend plans. Maybe even blow off the entire weekend. Your training is in the bank. You don't need it. You know that. Then set yourself up to get in one or two more quality long rides and runs. These do not have to be monster sessions. Just make sure they are ample and quality. Say you cycle 75 mile next weekend and 85 another. With the run, you don't need any more crazy long runs. You don't. You already have what you need. So maybe insert a 15 miler one weekend and perhaps something as long as but not necessarily so an 18 miler. But try to do these not on the day before or after a long ride. That's the double whammy that whacks your energy and thus your motivation, because it gets old, it wears on you, and sometimes it's not fun.<br><br>
Scale back, get your motivation on track, and then start from there.<br><br>
But whatever you do, always remember how far you have come, and always know that you can only withstand a high level for so long. I should know. I ride that line all the time. You've heard of my marathon-a-month streak, right? Well, it hasn't been nearly as easy as I let on. It's been a hell of a lot of fun, but fun and easy aren't the same. I've had to play games with my mental state at various times to keep from burning out. I've had to insert shorter weekend runs for several weekends in the row to keep my motivation high. And you will too.<br><br>
You are now in a tired state. Rest a bit. It will pass. And then you'll go on to rock the fucking course in Arizona. You know it. I know it. We all know it. Because we've watched you grow before our very eyes.
 

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Like Thor says, the hay is in the barn at this point, do some spunky paced stuff and use your race equipment to make sure it's all working well and let the mileage drift down a bit for the duration. Skip some of the races and events and get your sleep back on track. After a week of reduced volume you ought to feel much better, then get your last workouts of substance in and reduce the volume prior to your race.<br><br>
It's important to take control of your eating so you don't feel compelled to do more junk miles to burn off a sack of cookies, which will just restart the cycle.
 

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KC-<br><br>
Take a deep breath and a rest day-a REAL rest day where you don't think about triathlon. If I were out there with you we could do a day at the spa-pedicures all around<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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I think the fact that you are saying you feel that way is a strong enough indication ... getting ready for an IM is a lot of pressure, and not just physically. Yup, take some time off. You've got an amazing base and that won't go away with a few days rest. You'll probably even be stronger physically.<br><br>
Now just go do whatever you feel like doing, lazing around, seeing friends, dancing ... whatever makes you happy ... You deserve this break.<br><br>
We are so proud of you! {{hugs}} <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Sally
 

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I knew I was overtrained when I started losing sleep.
 

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I guess you have gotten a real torrent of advice, but I'll add one last little bit. I think there is a lot to be said for using group workouts to overcome flagging motivation, but that being said, your plan to string together two such workouts this coming weekends when you are showing signs of chronic overtraining makes little sense, since you have an expensive out of town race coming up.<br><br>
You body is sending you a very clear message that you need to enter the supercompensation phase before your big event, not pile on more junk miles. Every running race and bike tour you pile on at this point increases the likelyhood that you come down with a "suprise" cold in the week before your big race, leaving you in a position where you waste $1000 to have a lousy race or drop out.<br><br>
If it were me, I'd grit my teeth and plan to spend the weekend organizing my sock drawer and perhaps giving my bike a wash. Being an athlete requires differt types of sacrifice, riding in the snow is only the one type, the other is sitting hme when it's 75 and sunny--this weekend is time for you to do the second type and prepare for the big battle to come.<br><br>
Good luck in your big race.
 
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