Finding the Balance to Avoid Overtraining Overload!

We are entering our peak mileage & intensity weeks in the Beyond Program, and along with the higher mileage and intense speed training is the increased risk of overtraining. Many of us have been there. Chronic fatigue, soreness that doesn’t seem to dissipate, trouble sleeping, and numerous other symptoms may indicate the onset of this malady. Your body responds positively to training though the breakdown of muscle proteins and other physiological responses to exercise and grows stronger through the subsequent buildup. When the rate of breakdown, however, exceeds recovery it leads to the black hole known as overtraining. Temporary soreness or fatigue is not necessarily an indication of overtraining. If cutting your mileage and intensity for a few days restores your energy and performance levels, you are not over training, but simply adapting to the stresses of normal training. That is why it is important to alternate “hard days” with easy recovery days, to allow for these natural adaptations. The April 2009 edition of Running Times Magazine has an excellent article, “The Latest in Work/Rest Balance,” which emphasizes tried and true concepts in managing training and recovery.

Overtraining is a more chronic condition that often arises out of too much high intensity training and racing. It is often linked to over stimulation of the sympathetic nervous system which regulates your body’s reaction to stress. Try combining a couple of speed sessions with a race and a long run each week, and you will most likely soon find yourself on the road to chronic overload. For some it takes more, for some less, but in all cases performance suffers, fatigue sets in, and motivation vanishes into thin air. Other factors in your life outside of training and racing can also contribute to the overload, causing your mind and body to be constantly engaged, which compounds the mental and physical exhaustion.

How do you distinguish normal fatigue and soreness from “real” overtraining? Take heed to the warning signs. The earlier you can diagnose and treat the effects of overtraining, the more quickly you can recover and return to normal training and racing. The most common symptoms are:

Trouble sleeping
Increased resting heart rate
Frequent colds
Weight loss
Poor racing and training performance
Slow recovery from training
Loss of motivation for running (and other things that normally interest you)
Soreness that doesn’t subside after a few days of rest

The most common methods of identifying overtraining involve monitoring heart rate; either your resting heart rate taken first thing in the morning, or your heart rate while running at a certain pace. For either of these methods, you need to know your normal resting and training heart rates before you become overtrained. If your resting heart rate first thing in the morning is 5 + beats per minute higher than usual, it can be an indication of overtraining. Likewise, if your heart rate increases more than 4- 5% while running at a given pace (for example, your heart rate for an 8:00 min mile goes from 150 to 160 beats per minute), it can also be an indication.

Other factors such as illness, dehydration or low carbohydrate and protein intake can also lead to similar symptoms so it is important to rule these factors out. During a 3 – 5 day period, try drinking plenty of fluids, and eating sufficient carbohydrates (60-70% of your calories) and protein. Combine this with adequate sleep and 3 – 5 days of low, easy mileage. If these don’t eliminate your fatigue and you are not ill, then most likely you are overtrained.

Recovery from overtraining can only be accomplished by cutting back on your training. Training intensity is more important than training volume in recovering from overtraining, so cut back more on speed work than distance. Most cases of overtraining can usually be remedied in 10-14 days. Long term overtraining syndrome, however, may take several months to fully recover. This is usually rare, and can often be related to additional stresses or medical conditions. If you don’t feel better after two weeks, it is recommended that you see a physician for a full evaluation.

How do you prevent overtraining? The Safari training schedules incorporate a gradual build-up in training volume and intensity to allow your body time to adapt. Everyone, however, has a different threshold of the amount of training they can positively adapt to. This depends on your genetics, your fitness level and the total stresses in your life. Galloway based training schedules may be appropriate for one person, while for another who runs the same pace, Jack Daniel’s regiment may provide the best stimulus for adapting positively without overtraining. Effective training manages your body’s ability to recover and adapt. It is possible to train very hard, as long as you allow adequate time between hard workouts for recovery. Know yourself…know where your threshold is; keep a training log, pay attention to hydration and carbohydrate replenishment, and sleep!


Reference: Pfitzinger, P., and S. Douglas. 1999. Road Racing for Serious Runners. Champaign, IL: Human Kinetics

Extra-Terrestrial Enquiror - Chili Special!

Chili anyone? Several of our Beyond runners were lured by Chili n’ Run combos in recent weeks. Making an appearance at the Lose the Chill Chili Party and Member Reception 5k were Teresa Fulcomer and Russ Bertch who found 3.1 miles a breeze after the rigors of winter marathon training.

On February 7, several Beyond runners played hooky from their Pace Run to run the Frost bite 5k in Vicksburg, finishing not only with a Chili cook off but some amazing results. Speedster Huns Brown finished 2nd overall with a speedy 18:35. Beyond ladies took 3 of the top 4 finishes. It comes as no surprise that Hannah Norton was leading lady with a very fast 18:58. Peggy Zeeb was second female with a 21:14 while Carole Bolthouse was 4th with a 22:42. Eric Zeeb finished in the top 30, with a 23:45.

We knew the Beyond would have a few defectors to Borgess Run Camp, and those known and unknown were caught in action when Beyond Director Bonnie Sexton paid the campers a surprise visit Saturday. The “transferees” sign up for Beyond for the first few weeks, then relocate to run camp at the end of January. Stephanie Sabin let her intentions be known from the beginning that she intended to be a transferee, but we were surprised to find Rick Motter among the run camp ranks. “I like both camps and go back and forth between the two,” stated Rick, who has been dubbed as a “camp hopper.”

Joel Pennington showed up for a few early sessions of Beyond, but what a surprise when we caught him at run camp, as a team leader. “I was drafted as a team leader and simply had to sign up,” reported Joel, who has now been dubbed a "draftee." We also caught Tim Bredahl serving among the ranks of Borgess Run Camp team leaders. He informed Beyond authorities about a year ago one of his ambitions was to work with new runners and perhaps coach campers. It comes as no surprise he still carries his cell phone on the run in his attempts to multi-task work and coaching. Andrew Vidor, making a powerful comeback from the Disney Marathon, also made an appearance at Borgess Run Camp.

Beyond S-Pace Leader Rollin Richman found a solution for the midwinter blues. Read his report and weep, “The weather is the Gulf Coast is great as you might expect. In preparation for the Tampa Marathon - 1 March I did a long run on the beach yesterday with the sound of waves to keep me calm and focused. It was a nice change from the howling of a cold winter wind in your ear and ice freezing on the facial hair,” Good luck in Tampa Rollin!

Special thanks to Day Sponsors Peggy Zeeb and Natalie Dale for providing hydration for last week’s 20 mile course. Thanks to Marty Buffenbarger for leading the Plainwell Run, and Bob Smola and Francine Bangs for making sure everyone safely return from last Saturday’s 20 mile run.

Best wishes for a speedy and complete recovery to Beyond runner Sherri Defouw, who sustained a fall on February 7 which resulted in surgery. Sherri and her husband Larry train with the Beyond, but stayed home that week. Sherri was running on her own from home when she slipped and fell. Fortunately, she had her cell phone to call her husband for help. The physicians are reporting she should be able to run in 3-4 months, and according to Larry, they already have their eyes on Phoenix next year! Maybe?

Get well Sherri!

Enhancing Performance with Decline Training!

Bronson Boulevard is the idea grade for decline training. Ron Reid leads the pack downhill!


This past week we added Decline Training to the Maximum Velocity Meteors Training Schedule. When doing these as indicated , it is critical to find a gentle slope. Bronson Boulevard is ideal! We have all heard of “uphill” training, but why down hills? Sprinters have used downhill training for years to improve leg turnover, but it can also be beneficial to the distance runner as well and has been incorporated into many distance training programs. Decline training not only teaches you proper downhill technique, but will also improve speed while running on the flats and can even help prevent injury and muscle soreness.

When you first begin a decline training program, it is important to start with a small dose and gradually build up. Downhill running is easy on the cardiovascular system, so it is easy to overdo the pounding on muscles, connective tissue and joints. If you train carefully, however, you can actually decrease your risk of injury because your body will adapt so that it can better handle descents. After the first couple of downhill sessions, you may notice a bit of soreness in the quadriceps; this will eventually lesson and disappear as your muscles adapt to the demands of running downhill.

Increased Leg Turnover


Downhill training will increase leg turnover which improves acceleration and speed on flat terrain. Your maximal stride rate is controlled by your neuromuscular system and downhill running teaches your nervous system to allow you to run fast. Like any other skill, this is best achieved through practice.Improved Downhill Running PerformanceBill Rodgers was a great natural downhill runner and often left his competitors behind as he ran away on the descents. He was able to make down hills his personal weapon by improving that skill during training. Anyone can gain this edge by improving skill and confidence running downhill.

Reduce Delayed-onset Muscle Soreness (DOMS)


If you have ever run the Boston Marathon or Borgess Half Marathon you have experienced firsthand the impact downhill running can have on your muscles. When running hard downhill, your muscles work eccentrically to resist the force of gravity, which causes microscopic damage to the muscle fibers and surrounding connective tissue. This leads to inflammation and muscle soreness. Although you will be sore after the first few workouts, training on down hills protects your muscles from future damage and soreness. The muscles not only repair, but are also better able to handle future demands because the adaptations that occur within the muscle. A session of downhill running every two to three weeks is enough to maintain those adaptations.

Gaining an Advantage When Cresting a Hill

Runners will often work hard running to the top of a hill then back off slightly to recover. By practicing downhill running, you can gain an advantage by maintaining intensity over the top of a hill and down the other side.TechniqueThe key to optimal downhill training is to allow gravity to help you flow down the hill, using minimal effort. This requires proper downhill form; you must adjust your body position forward so your body remains as close as possible to perpendicular to the hill. If you try to remain upright as you would on the flats, it will actually cause a braking effect…..a common downhill running error. As you run downhill, your leg turnover should increase as you gain speed. It is also important to prevent over striding, which will also increase the braking component of downhill running; increasing the jarring forces and slowing you down. To improve balance and stay in control, keep shoulders relaxed but allow the elbows to move out moderately from your sides.

The downhill workouts most appropriate depends on your goals and experience running downhill:

Downhill reps of 75-150 meters

Downhill reps on a gentle grass slope are a great way to learn technique and improve leg turnover while minimizing the chance of injury. This technique is often used by sprinters to improve speed. It is very important to warm up well, including a few striders on the flat before launching into these. Concentrate on correct body position and on letting your legs turnover more quickly as you gain speed. Limit yourself to three to five reps the first few sessions, particularly if you haven’t done much speed work recently.

Up and Down Intervals

Up hills and down hills can be incorporated in the same workout by doing intervals in which you run up a hill hard, than sustain the intensity over the top and down the other side. If you make these intervals two – six minutes in duration (with a one to two minute recovery jog in between), these make excellent VO2 max workouts and can replace the ones listed on your training schedule. These training sessions are time-efficient as they incorporate the benefits of several different types or workouts, and reinforce the ability to maintain effort over the top of a hill and shifting technique to pick up speed on the downhill.

Hilly Courses

Doing your regular training runs on hilly courses is an effective way to get used to running downhill without major changes to your training program. To gain the most benefit, concentrate on correct downhill running technique and increasing leg turnover as you run down the hill. Making downhill running part of your training routine allows you to gain experience so that downhill running technique becomes second nature.

Race Simulation

Declines are especially important if you are training for the Boston Marathon; you need to be able to handle the descent from Wellesley into Newton Lower Falls at 15 miles, and the plunge into Boston proper after cresting Heartbreak Hill. If you are preparing for the Borgess Run Half Marathon, likewise, your body needs to be ready for the 2 mile downhill into Kalamazoo. It is important to try to simulate the descents that you will encounter in your goals races in terms of steepness, length, and where they fall within the race.

Pfitzinger, P. 2005. “Moving Up by Going Down.” Running Times 328 (July/August): 16

Winter Running Tips

It has been snowing since November, Spring is around the corner, we’re all now professionals at layering and Yak Trax, and we’re finally getting around to posting some winter running tips. After reviewing several different articles, the most comprehensive advice on winter running basics came from a Runner’s World post on Winter Racing Tips. Check it out for all kinds of advice ranging from hydration to hypothermia!