Overtraining out the Window!

I have been running approximately 3-4 days/week, primarily on the road. Thanks to my inspirational training partner, my speed has increased by several minutes on my tempo runs. My tempo pace now averages 5:40min/km for 5K. Prior to my running hiatus, I struggled to maintain a 6:10min/km pace for the same distance. During my training, I have accomplished several PBs (personal bests), which has contributed immensely to my self confidence with regards to my ability to reach my next half-marathon race goal--to complete Scotia Half in 2 hours.

Ever since I set my eyes on finishing a Half many years ago, that 2 hour mark has been the dangling carrot before me. There is something about finishing on the hour that seems so enticing. However, my ambition previously led to severe over-training. My 2-year running sabatical was a godsend because my body was able to recoup from my daily abuse ritual of heavy weight training followed by aerobics followed by running. Now that I can see the improvement in my performance post exercise-vacation, I see how my body never had a chance to reap the rewards of what I thought was a solid conditioning program.

Now I have two designated days each week for cross training. I tend to lift weights on these days, but I will be incorporating Pilates into my routine for the benefits of stretching and core strengthening. Of course, I still have that annoying voice that hints that I "could do more" activities in addition to weight lifting, such as mountain biking and aerobics. Then sanity takes over, and I remember how overtraining wrecked havoc on my body and affected my subsequent Half marathon times. I do several short (5-8k) tempo runs three times a week, where I focus on my biomechanics, breathing, and pace.

My favourite day is the day I do my LSD (Long Slow Distance). I love it for so many reasons: (1) the opportunity to have Chocolate Outrage Gu, which tastes like yummy chocolate brownie batter (my weakness); (2) time to myself to reflect on life, or time to socialize with other runners; (3) knowing I am in my fat-buring zone (what woman does not love that!); and (4) challenging my endurance.

I am currently up to 17k on my LSDs. I was supposed to run 16k yesterday according to my training plan, but I felt so great by that distance, so I took it 1k further. I really could have kept on going, but I didn't want to suffer the repercusions of going to far too soon. Training plans exist for a reason. I decided to run from my house west along Kingston Road/Hwy 2. I use traffic lights, intersections, and plaza entrances as target desinations, which makes the time fly by. The weather was beautiful and I had the treat of spotting a white-tailed deer on my way back home. Once I got home I had a recovery carb/protein drink and a relaxing shower.

My challenge remains not overtraining. Avoiding injury is a great incentive, but sometimes easily forgotten. However, it's all about balance. I just need to work on reminding my training partner about that.