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.

Humira Approved (updated Jan 01, 2007)

ABBOTT'S HUMIRA RECEIVES APPROVAL FROM FDA AND THE EUROPEAN COMMISSION

Abbott announced that the FDA has approved Humira (adalimumab) for reducing signs and symptoms in patients with active ankylosing spondylitis, an autoimmune disease that affects the spine and large peripheral joints and causes inflammatory back pain and stiffness.

This is the third in a series of autoimmune diseases targeted for HUMIRA therapy. HUMIRA also is approved in the European Union for the treatment of severe, active and progressive rheumatoid arthritis and psoriatic arthritis.

"This approval of HUMIRA in the European Union is important in the treatment of ankylosing spondylitis, a debilitating disease that strikes young, mostly male patients in their thirties and forties," said Désirée van der Heijde, M.D., co-lead investigator of the ATLAS Phase III clinical trial and Professor of Rheumatology at the Maastricht University, The Netherlands. "Treatments like HUMIRA are changing how we can treat AS. The data in the clinical trial showed that treatment with HUMIRA significantly reduced the pain and inflammation caused by AS, and in some patients, led to partial remission."

In its severe form, AS can result in complete spinal fusion, causing extreme physical limitation.
Humira also is approved to treat rheumatoid arthritis and psoriatic arthritis, and clinical trials are currently under way evaluating the potential of the drug in other autoimmune diseases.
The drug is currently available in a pre-filled syringe. Beginning in August, patients will be able to take advantage of the Humira Pen, a new delivery device for the self-administration of the drug.

In June, 2006, it was announced that Abbott had also received approval from the European Commission to market HUMIRA(R) (adalimumab) as a treatment for severe, active ankylosing spondylitis (AS) in Europe. It is estimated that nearly three million people in Europe are affected by a spinal arthritic disease such as AS.

This approval follows a positive opinion granted by the Committee for Medicinal Products for Human Use (CHMP) of the European Medicines Agency (EMEA). Abbott's application for HUMIRA for AS in the United States is currently under review. It is estimated that nearly three million people in Europe are affected by a spinal arthritic disease such as AS. This is the third in a series of autoimmune diseases targeted for HUMIRA therapy.