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From: Annalise (
Subject:         Overtraining Recovery - How do I listen to my body?
Date: May 28, 2013 at 3:09 pm PST

Having a hard time knowing how to run as I come back from
over-training. I hit burnout a few weeks ago. Took 1-1/2
weeks of doing easy 40 minute runs every 2-3 days and felt
good. I noticed I wasn't tired on the runs anymore so I
thought I was ready to pick it up. I thought I could hop
back on my training schedule so I did my 16 mile run but at
an easy pace. Felt just fine. Felt good the next day (took a
rest day) and the second day I did intervals. Felt like my
old self. the third day I did an easy run. Felt great. But
then the fourth day I woke up feeling awful, felt like
another crash! I felt so weird, my energy was off. I had
some energy work done and that took me from feeling all
stressed out to feeling mellow and tired, like a recovery
kind of tired. After 5 days completely off all exercise, I
felt really good again so I did an easy 12 mile run. Felt
just fine on the run. That was yesterday and today I just
feel so run down and HR is higher than usual.

Another sign that concerns me is that I was sore from this
12 mile run. I feel like I did a 22 mile training run, not
an easy 12 miler. But maybe that's just because of the
fitness I lost, taking a few weeks away from my program.

Am I being stupid? I guess I just need like multiple weeks
of complete rest?

The information would be out there, you'd think. But I am
having a hard time with web searching, trying to figure out
how long I was supposed to take off and how gradually to
come back. I was hoping I could get these long runs in
(although it was a slower pace than usual, I thought that
would account for the "gradual" factor) so I could do my
marathon in 4 weeks. but now I am really doubting I should
do it at all, even at a real easy pace. Maybe I will do the
half at an easy pace. But if that interferes with complete
recovery, I am willing to just rest for several weeks. I
need to make sure I can get back in shape for my fall races.

So how do I listen to my body? I thought I was, but I end up
with symptoms again. I guess I need to start from scratch
and build up my runs from zero. But how long do I rest
before I do that?

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