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excerpted from:
Coach Roy
Benson's Heart Rate Running Plan
When you are training hard for a race, it is a
challenge to the body and the mind. Often, it is difficult to tell when
you have gone beyond a normal, healthy fatigue, and into the danger zone
where breakdown awaits. Here are some of the symptoms to look for in
yourself, to know that it is time to back off and insert a recovery
week.
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- Elevated RHR (resting heart rate) of several
to 10 bpm, for 3-4 days in a row.
- Sudden onset of skin blemishes (i.e.
pimples) on post puberty runners.
- Unusual periods of clumsiness, with bruises
or embarrassment to show for it.
- Out-of-character cases of irritability with
family and friends.
- Difficulty getting to sleep, or staying
asleep.
- Rapid weight loss of several pounds within
just a few days.
- Aching, sore joints and muscles, leading to
the feeling of heavy legs.
- Frequent colds, sore throat, or minor
injuries.
- The "lead legs" syndrome;
difficulty holding paces that used to be easy.
- Drastic decline in training or racing
performance.
- Increase in training HR's of several bpm
above recent levels, at the same pace.
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The appearance of one, or a combination of
these symptoms should be a warning that your life is out of balance.
Cut back on your training immediately by cutting out 50% of each daily
workout for several days. Follow your current training pattern, but only
do half of each workout. Try to get more sleep and eat right.
If relief isn't apparent in a week, cut back
10% on the intensity of each workout and schedule a checkup with your
favorite sports medicine physician.
Using PC Coach can help you to track your
personal data like RHR, weight, sleep, and overall feeling. Use a simple
graph to compare this data over time to spot an over training problem
early, and avoid injury before it occurs.
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