Week 3 – Overtraining sucks, recovery is the only answer

Over training sucks and can happen at any time especially when you are just starting back or new to running.

On Tuesday I went for a 30min walk/run which should have been pain free and a nice recovery from the longer 40min run on Sunday. However when I started the training session my legs and feet felt heavy and my whole body was telling me to rest and not to run today to have another recovery day after the run on Sunday and train tomorrow when I felt better, I really should have listen to my body...

I convinced myself that I was just being lazy and pushed through the heavy feeling and ignored my body that clearly was not fully recovered from the Sunday long slow run. Enter the stage of overtraining and the risk of obtaining a minor or long lasting injury that could put your training backs weeks, months or even years!

After a short warm up I began running and started to feel better, I walked and ran for 15mins and then turned to head home. (I love out and back runs because you know what to expect on your way home. If you have run up a hill, then you will run down a hill on your way back, if you run down a hill you know that hill will be there to really test you on the way back!) Five minutes after the turn the back of my left knee started to tighten up. I thought nothing of it and continued on my way thinking it was nothing and that it would go away soon enough. It didn’t, the further I ran the more annoying my knee became. It wasn’t really tightness or a real pain it was just annoying.

I slowed to a walk and the annoying stopped. I started running again and it came back. I figured it was not going to go away so I ploughed on and finished the walk/run two minutes longer than expected.

After the run I stretch and massaged my legs and back in the hope the annoying feeling would go away but it was too late, I had overtrained by not allowing myself enough time to recover from the Sunday long slow run, a mistake I will not be making in the future. From now on I will be having at least two days recovery after a long run and only when I am 100% recovered will I attempt my next training session.

The Thursday walk/run was also hampered by my knee and caused me to walk for most of the 40mins. I took a full two days off before my next run and really focussed on stretching my lower back, my legs and stomach.

Time and the stretching seem to have worked as today’s 50min walk/run was not effected in anyway by my left knee apart from a small sensation about 10mins in and as I am typing this it is still slightly annoying. I plan to have Monday and Tuesday off completely to rest, stretch and massage the affected areas and hopefully by Wednesday it will be fully recovered.

To sum up, I have learned that overtraining sucks, complete recovery between training sessions is the only way to ensure you will not over train.

Thanks also must go out to the followers of this blog and to the 300 readers we had this week. It is because of you I remained on track; especially when offered a beer at my brother’s birthday, I was so close to giving in but then thought about what I would have to type here today. Sooo happy I did not have the beer, that my diet is on track and I that I have completed the training sessions as planned this week. Although a bit sore I am moving in the right direction and one week closer to the Gold Coast Airport Marathon. http://www.goldcoastmarathon.com.au/

Happy training everyone and I’ll chat to you next week,

Simon.

Goal this week:

30min run - Wednesday

40min run - Friday

50min run - Sunday

On track after the second week of training

Short post this week. way too much excellent sport on the telly, making it so hard to get off the couch!

The Hopman cup, the Tour down under, the one day cricket matches England v Australia, congrats to Watson for making 161 not out on Sunday, what a brilliant match. And now the Australia open has started, really going to have to work hard to pull myself off the couch this week and get my three run/walks in...

Okay, so how did I go this week?

Pretty well all things considering. I had set myself three training runs, the same three training runs as last week except this week the aim was to run the whole way without stopping or walking and I am happy to say that is exactly that I did.

Tuesday saw me run for a full 20mins non stop, to the advanced runner or even someone moderately fit this would be very easy to do, however for someone like myself who has been doing absolutely nothing over the last 12 months, this was the toughest session so far.

Thursdays run mimicked the mid week run of the week before, lasted for 30mins and I made it through without walking or stopping. Getting stronger each run and my endurance is slowly building.

I rested for Friday and Saturday and went for a 40min run on Sunday morning at around 8am. The days have heated up in Canberra after a good period of cooler wetter conditions and it was important to get out early to complete the run before the day warmed up to its expected 31 degrees Celsius.

I completed the 40min without walking or stopping which is a pretty big achievement as two weeks ago I could not run 20mins without having to stop and walk for at least half of the time.

There were also a lot of other people out and about on the Sunday, walking, running, mountain biking around Mt Ainslie which is always encouraging and inspiring at the same time as you know you are not out there doing this all by yourself and that other people are out there enjoying their Sunday morning in the beautiful country Australia has to offer.

So, two weeks down, 24 weeks to go. 6 training runs set and completed. The next two weeks see the runs increase in time but not intensity. Remember it is madness to try and increase the intensity and the duration of the run at the same time and the training here increases the time or distance in the first week and the intensity in the second week.

This week includes three runs:
30min walk/run
40min walk/run
50min walk/run

As I have complete a 30min and 40min run last week I should be able to complete the 30min and 40min walk/run by just running. However the walk is there as an option and allows for a full recovery while maintaining the level of endurance already achieved over the previous two weeks. So if I feel like walking parts of the run I will if I feel confident and strong enough I will run the full time set for the day.

The 50min walk/run will more then likely be just that a 50min run with about a third to a half of the time spent walking. The following week will be the test as the times remain the same but the goal changes to completing each run as a run without walking or stopping.

Other notes: my new running shoes fit perfectly, I am loving the outdoors, I am spending less time on the couch, I have stuck with my no alcohol and no caffeine regiment,and this week I am cutting back on the extra calories...that means fruit for desert and limited amounts of ice cream, a home made protein shake for breakfast (no cereal or toast) and smaller more frequent meals to increase metabolism and reduce my stomach size...wow did I just write that? I must be tired.

Okay the goal this week is to cut down on some calories, lets not go overboard, and to complete the three training runs without injury.

Cheer me on or share your goals, post a comment below.

On track for week three, Gold Coast Marathon one step closer!

Simon.

1 week down - 25 to go to the Gold Coast Marathon

I am on my way to completing the Gold Coast Marathon in July!

I have been off the couch for a week and in this time I have purchased my running shorts, singlet, shoes and socks, I have put together a draft training program for the next three months which takes me to the finish line of the Canberra half marathon as part of the Canberra Marathon to be held in April,  I have given up coffee and alcohol and most importantly I have completed three training runs including the 40min run this morning on beautiful Mount Ainslie here in Canberra Australia.

For anyone out there who thinks they could never complete a marathon, think again!

I have been on the couch for over a year with little or no exercise except for the odd gym visit and swim. My fitness has dropped right down to zero so every run I go on is like the first run.

Every run I go on I feel the exhaustion after only a few steps out the front door, my legs ache after every run and I feel stiff the next day, but with only three runs I can feel my body getting stronger, I can feel my lungs filling with fresh air and my body and mind thanks me. Each run I go on I run further and walk less. I know I can make it to the finish line and I know you can too. Whatever goals you have in your life, as long as they are realistic and you put in the work you can get there. If you goal is to complete a marathon get off the couch and start running!

So what have I actually completed this week?

The first three months is all about getting off the couch and doing something, whether that is swimming, gyming or running it is about exercising the heart and lungs and building endurance that will set a solid base for the following three months of training which takes you to the finish line of the Gold Coast marathon.

I have chosen running as a building block for endurance over the first tree months, so this week I have completed a 20min run/walk and 30min run/walk and a 40min run/walk. As weak as that sounds at this stage that is all that I am capable of. A far cry from my days of smashing out a half marathon, 21kms, as a warm up run to start the day! But, I am getting fitter with each run.

So what is the plan for the next three months?

I call the first three months Stage One and it is all about building up an endurance base. The endurance base is built up over the three months by slowly increasing the time/distance of each run and then increasing the speed/intensity of each run. Never increase speed and distance at the same time as this only leads to injury!

Week one I have set small goals, 20mins, 30min and 40mins. Each one has been an out and back course from my house towards Mt Ainslie and back. Each run has included walking as my fitness does not allow me to run the whole way just yet, again this is okay because we are building a base and the slower you go the longer you can run in the future.

Week two I will be running the same times 20min, 30mins and 40mins but I will be increasing the speed/intensity of the runs and hopefully running the whole way for each run. The program will continue this way for the first three months culminating with the Canberra Half Marathon 21.1kms. There will also be a recovery week every four weeks to give the body and mind time to recover fully before moving on.

I have included the draft training schedule below, you are free to use this but realise that everyone is different and this style of training may not suit you at this point in time. Note: there is little time allocated to recovery because the aim is to build endurance and a solid base, however at any stage if you feel or I feel too tired to train or my study or work is suffering I will take a break. One of the main goals is to get to the start line of the Canberra Half and the the Gold Coast Marathon uninjured and adequate recovery is essential to achieve this, so when in doubt stop running and walk or take the day or week off it will do you well in the long run...literally :-)

Training program - Stage 1
First three months
With the focus of increasing mileage and building a solid endurance base
Month	Week	Mon	Wed	Sun	Training focus
January	Week 1	20	30	40	increase distance
	Week 2	20	30	40	increase intensity/speed
	Week 3	30	40	50	increase distance
	Week 4	30	40	50	increase intensity/speed
February	Week 5	20	30	40	recovery
	Week 6	40	50	1hr	increase distance
	Week 7	40	50	1hr	increase intensity/speed
	Week 8	50	1hr	1hr10min	increase distance
March	Week 9	50	1hr	1hr10min	increase intensity/speed
	Week 10	40	50	1hr	recovery
	Week 11	1hr	1hr10min	1hr20min	increase distance
	Week 12	1hr	1hr10min	1hr20min	increase intensity/speed
April	Week 13	1hr10min	1hr20min	1hr30mins	increase distance
Half marathon	Week 14	40	40	Half	race week

So that's the next three months and and my achievements over the last week, hope you are having a great 2011 and that you enjoyed reading the blog.

1 week down 25 to go to the Gold Coast Marathon http://www.goldcoastmarathon.com.au/

Best regards,
Simon.

Training begins, 3rd Jan 2011, 6 months to go!

The first day of a six month process culminating with the Gold Coast Marathon (GCM) on the 3rd of July 2011.

I have wanted to run the GCM for a while now but never really had the timing quite right. I was keen to run last year but study and a new job got the best of me. This year I have rearranged my priorities with the shift back to fitness and enjoying life. Not that I haven't been enjoying life, but study and work have taken a pretty big toll on the body over the last 12 months with the life balance way off centre.

This year I am looking for the balance again. A bit of study, a bit of work and some fitness training. All going well I plan to keep the fitness levels up and over the next few years run the Sydney, Melbourne and possibly some international marathons. But first thing first, the GCM beckons and I have some training to do!

The first three months of training, especially if you are like me and have been sitting on your arse for the last twelve months, is about getting out there and strengthening all areas of the body including your feet, heart, legs, core and your respiratory system. It is also about building up your training runs so that you can comfortably complete several 10km training runs a week and manage to get through a half marathon holding a steady pace.

My goal for the first three months is to be fit enough to complete a half marathon as part of the Canberra Marathon on the 10th of April 2011. This is a little over three months away which gives me a couple of extra weeks to build up the mileage and reach the start line of the half confident that I can complete the half without injury or total exhaustion. (Hopefully I will weigh less than I do now which will make the journey easier).

For details on the half marathon see http://www.runningfestival.com.au/default.asp?PageID=21190 After all the controversy last year, Cundy sports have now let go of the Canberra running festival and the local Canberra running club have taken it back (under a new name) and will continue to run the event. Lets hope it all goes off without a hitch, if for some reason the event is cancelled or postponed, I will be running a half marathon on the 10th of April around the lake so I can stick to me training program.

Okay, I am off for my first run of 2011 and my first steps towards the Gold Coast marathon woohooo!!!

For further details on the GCM see the follow link http://www.goldcoastmarathon.com.au/

Wish me luck, the new kid on the blog, Simon.

The goal of this blog - Gold Coast Marathon 3rd July 2011

Over the last few years I have become busy with starting a business, running the business, then selling the business and taking on a new job plus part time study. All of this has taken the extra energy I used to use to train for triathlons, cycling and running events. The end result has been a weight gain of close to 10 kilos and although I do not feel unhealthy I really notice the difference when I attempt sporting activities or when I go to put of clothes that I would normally fit into.

It is strange when you realise that you are not the fantastically fit person you once were. Granted I was 27 at my peak of fitness when I ran three 10km road races in just over 36mins each and I weighed under 75 kilos. If I attempted the same races again today, six years on and weighing 84 kilos, I would be lucky to break an hour for each race!

This year I am making the move from the couch (which is very comfortable when I have finished dinner and I have a beer in hand watching the TV) to the finish line. The finish line being the Gold Coast Marathon on the 3rd of July 2011. This is going to take a lot of changes to my current lifestyle some of which will be easy some will be much harder.

Now before I ramble on too far I thought it would be a good idea to outline what I hope to achieve from this blog so we both have a general guide on what to expect over the next six months.

The goal of this blog is to:

• Track my progress for the Gold Coast marathon;
• Provide in site for non marathon runners into what it takes to run a marathon, including:
• Training
• Diet
• Injury prevention
• Equipment
• Final preparation and
• Running the marathon.
• To motivate and encourage others to achieve their goals both sport related and non sport related.

The next few days will focus on:

• Setting a training program, that starts from the 3rd of Jan, including a half marathon in April and culminating with the Gold Coast marathon on the 3rd of July.
• Buying the right equipment such as running gear, clothes and shoes and
• Changing eating habits to provide the body with efficient fuels for training and recovery.

As the next six months progresses I aim to be fitter, healthier and focused on what really matters, living life to its fullest not just sitting on the couch!

From the new kid on the blog, Simon.