Hi guys! How was your weekend?
It was pretty cold and dreary here, but aside from that, not too shabby! Saturday after work, Shane and I headed out for drinks at our favorite place down town, and then to the Thai House for dinner (hence yesterday’s little game.) Yesterday, I went to the gym to run (more on that in a sec) and spent the day hanging out with my parents – shopping and dining and whatnot Good times!
This morning I opted out of working out (again, more on that in a sec) and instead, finalized some emails for a boot camp I’m holding with a small group of past and current clients.
Breakfast smoothies for breakfast:
I omitted the spinach, and just made strawberry-banana protein smoothies, because Shane said to make him one, too, and he’s afraid of green drinks.
Sigh…oh well. Sometimes it’s nice to have a regular colored smoothie
Work Out Burn Out
So, let’s talk about my recent workouts, shall we?
Last Wednesday – ChaLEAN Extreme’s Fat Burn Challenge: felt fine, but it was intense, however, was over in 30 minutes.
Friday – spin. It was the new release, so my energy was up, and I was pumped. But as I got spinning…why can’t I get my RPM’s up? Why is this so hard for me but my heart rate’s only in the 150-160 range??
Saturday – Ugh, long day, and I feel almost sick. I’m too beat to workout. However, since I got to the gym 20 minutes early, I pedaled lightly while reading my book.
Yesterday – I did this treadmill incline interval workout:
I completed it, but it wasn’t easy.
About 10 minutes in, I began to think, man, why does this feel so dang tough?! And on that third stretch, I wasn’t sure if I was going to complete it, and I even had to tweak it slightly to do so. Then after coming home and eating breakfast, I had to take a nap I was so tired.
So, in the past 5 days, I’ve:
- felt too weak to complete a workout
- slept poorly
- couldn’t get my heart rate as high as I usually do during intense workouts
- felt like I needed a nap after days of intense workouts
- not able to lift as much as usual
Do you know what those four points are all symptoms of? Burn out/over training.
You might be thinking the same thing I was at first – that it’s not like I workout an crazy amount each week. There are ironmen out there who do brick workouts that take three hours! My workouts span 45-90 minutes a day (the 90 minute-ers are far and few between, and split up between cardio and strength at different times of the day) and frequent 5-6 times a week.
However, I know my body, and I’m 100% sure that it’s telling me what I’m currently doing is too much. For me. Right now.
So instead of working out today, I’m going to take a rest day. Even though I took a rest day Saturday and plan to take at least another rest day on Wednesday, it’s fine. Because the next result of overtraining/burn out after this is injury, and I for sure as hell do not want to be injured – especially one month before hiking in Colorado!
Perhaps you didn’t need to know all that, but I just felt that maybe you struggle with pushing yourself too far just because you know what you’re capable of and just because it’s on the schedule. If you’re experiencing any of the symptoms below, you could be over training, and a rest day (or week!) may be in order:
- Increased irritability
- Inability to sleep well
- Decreased endurance/speed/strength etc.
- Increased resting heart rate (I had this one, too!)
- Slower recovery after workouts
- Decreased or increased appetite
- Decreased heart rate during workouts
Lindsay posted the other day about her “keeping up with Joneses’” mentality of workouts. How sometimes she catches herself trying to keep up with uber fit bloggers out there by trying to do the same type or intensity of workouts they do (or perhaps just write about!!) The same thing can happen when we race against ourselves. Just because last year at this time you might have been running 40 miles a week and strength training twice weekly and going to power yoga on Sundays, doesn’t mean a) that was good for you, but most importantly b) that it’s what you need to be doing still right now.
And that’s my little spiel for today
Off to train others! Have a great Monday, loves.
How many rest days do you typically take each week? Do you take more if you’re feeling sluggish?