Latest / The Endurance Athlete Journey / Road to Grandma's Marathon: Fatigue, Fitness, and Finding the Line

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Road to Grandma's Marathon: Fatigue, Fitness, and Finding the Line · The Endurance Athlete Journey

• 0:08
  SPEAKER_00: Welcome to the Endurance Athlete Journey Podcast.
• 0:11
  SPEAKER_00: My name is Katie and I am co-host of the podcast.
• 0:14
  SPEAKER_00: This is a special solo episode.
• 0:18
  SPEAKER_00: This will actually be my seventh episode for my Road to Grandma's marathon.
• 0:23
  SPEAKER_00: So if you haven't been tuning in for the other six episodes, this is just something I do every few weeks.
• 0:30
  SPEAKER_00: I just do a quick check-in on how my training is going.
• 0:33
  SPEAKER_00: And then I always have sort of like a topic I want to discuss that's kind of relative to maybe what's going on with my training, something that I'm kind of maybe experiencing or want to chat about.
• 0:44
  SPEAKER_00: So today I'm going to talk about my updates on my training, and then I'm going to talk a little bit about the concept of functional overreaching.
• 0:53
  SPEAKER_00: What is it?
• 0:54
  SPEAKER_00: What does it mean?
• 0:55
  SPEAKER_00: So talking about functional overreaching and kind of figuring out what it means, like what is the concept?
• 1:02
  SPEAKER_00: How do you make sure you're functionally overreaching and not going too far beyond where it's non-functional overreaching?
• 1:10
  SPEAKER_00: How do you tell the difference?
• 1:12
  SPEAKER_00: It's kind of an interesting idea and concept and sometimes hard to get right.
• 1:17
  SPEAKER_00: So I'm going to talk about that today.
• 1:19
  SPEAKER_00: But first I want to sort of do a little intro for those that aren't haven't followed and maybe are just turn tuning in for episodes for this episode for episode seven.
• 1:28
  SPEAKER_00: Just a little intro about myself.
• 1:30
  SPEAKER_00: So I am Katie, I co-host of the Endurance Athlete Journey Podcast, and I am a registered dietitian, sports dietitian, and running coach.
• 1:40
  SPEAKER_00: So I work with athletes doing both nutrition and coaching, or just coaching or just nutrition.
• 1:47
  SPEAKER_00: But I've been running for, I've been an endurance athlete for over 30 years now.
• 1:52
  SPEAKER_00: So I have a lot of experience, a lot of experience coaching and probably close to 14 years of experience working with endurance athletes.
• 1:59
  SPEAKER_00: So quite a bit of background there.
• 2:02
  SPEAKER_00: So I'm gonna go ahead and get started just talking a little bit about my training for the past few weeks.
• 2:07
  SPEAKER_00: So I think where I left off.
• 2:10
  SPEAKER_00: So let's see, today is actually I'm recording Monday Memorial Day evening.
• 2:15
  SPEAKER_00: Um, because tomorrow I'm not don't have a chance to record.
• 2:18
  SPEAKER_00: So usually I put these episodes out on Tuesday, but I will not be able to record the episode tomorrow.
• 2:24
  SPEAKER_00: So I am recording on the evening of Memorial Day.
• 2:28
  SPEAKER_00: The last time I recorded was I think the 12th.
• 2:31
  SPEAKER_00: So a little bit of background.
• 2:32
  SPEAKER_00: I had gotten sick for those who are just tuning in.
• 2:36
  SPEAKER_00: I got the flu kind of at the end of April, mid-end of April, and it really took me down.
• 2:42
  SPEAKER_00: I was out down and out for about two weeks.
• 2:45
  SPEAKER_00: I had two weeks of pretty low training.
• 2:49
  SPEAKER_00: And then I had to try to kind of get back as much as I could into training.
• 2:54
  SPEAKER_00: So the week of around May 4th that week, I started to increase my training again.
• 3:01
  SPEAKER_00: I was still struggling with illness, just kind of not feeling well.
• 3:05
  SPEAKER_00: I had a half marathon on the ninth that I was supposed to run kind of as a workout, as like a marathon pace workout.
• 3:13
  SPEAKER_00: It didn't go quite as planned.
• 3:15
  SPEAKER_00: I had to do more of like an alternation run, sort of balancing between marathon pace and a little bit slower.
• 3:22
  SPEAKER_00: And it was really hard.
• 3:25
  SPEAKER_00: I got it done.
• 3:26
  SPEAKER_00: It was a really challenging um day, just because it didn't go the way exactly I had intended when I signed up.
• 3:35
  SPEAKER_00: And it kind of left me feeling frustrated.
• 3:38
  SPEAKER_00: So I'm like, well, you know what, this is to come back up a little bit.
• 3:41
  SPEAKER_00: I was kind of like, well, this is understandable.
• 3:43
  SPEAKER_00: I'm just getting back after being pretty sick.
• 3:46
  SPEAKER_00: I mean, the flu really took me out.
• 3:47
  SPEAKER_00: You know, it's probably just masking some of my fitness.
• 3:51
  SPEAKER_00: I I've probably lost a little bit, but more like maybe cardiovascular training.
• 3:58
  SPEAKER_00: You know, I've adaptations have been lost, but we don't lose fitness so quickly within two weeks.
• 4:04
  SPEAKER_00: So I'm trying to remain positive at this point.
• 4:06
  SPEAKER_00: And then I jumped that following week.
• 4:08
  SPEAKER_00: So the 11th, the week I did record, um, I recorded on the 12th, but I jumped right into a higher volume training because I knew I didn't have much time.
• 4:21
  SPEAKER_00: I think at that point it was like six or seven weeks until grandma's.
• 4:26
  SPEAKER_00: I had a kind of a cute amount of time to like maybe try to regain some of my fitness or even try to bounce back a bit from being sick before I kind of had to start to taper down a little bit towards the race.
• 4:40
  SPEAKER_00: So I don't have a ton of time at this point.
• 4:42
  SPEAKER_00: I'm heading right into a 70-mile week at this point.
• 4:46
  SPEAKER_00: So it's Monday.
• 4:49
  SPEAKER_00: I had done a recovery run.
• 4:51
  SPEAKER_00: Um, actually kind of took it easy two days because I was feeling like Monday and Tuesday, the 11th and 12th, just like very sore from that race, and just kind of like it was almost like my body was because I had taken the two weeks off from the flu, it was almost like my body was like, or once we're taking a break, and we don't have to, you know, train hard anymore or something.
• 5:13
  SPEAKER_00: And so it was almost like a tr a shock to my system, I think, to do that.
• 5:17
  SPEAKER_00: Half marathon that day ended up being like 19, close to 19 miles total.
• 5:22
  SPEAKER_00: It was just a big shock.
• 5:23
  SPEAKER_00: So I and then Sunday I had ran with my friend and we kind of took it easy, but it was still like eight miles.
• 5:29
  SPEAKER_00: So by the time I got to like Monday and Tuesday, I was struggling quite a bit.
• 5:34
  SPEAKER_00: Um, a lot of soreness on Monday, just kind of just taking it really easy, trying to work it through.
• 5:39
  SPEAKER_00: Um, and then again on um Tuesday, again, there was a lot of soreness.
• 5:45
  SPEAKER_00: So going into Wednesday when I was like, okay, I've got to do another workout.
• 5:49
  SPEAKER_00: I allowed quite a few days or a few days of recovery, and I was supposed to do 12 times 600 meters at around 110, 108% marathon pace, which ends up kind of being closer to maybe 5k to 10k pace.
• 6:04
  SPEAKER_00: Um I ended up having to kind of make some adjustments to that to do a few less of the 600 meter repeats and do some shorter, faster kind of sprints, and then do I think I ended up doing like eight or nine 600-meter repeats.
• 6:22
  SPEAKER_00: Um, and then it was a 45-second walk in between, so not a lot of rest.
• 6:26
  SPEAKER_00: It was just really a really hard workout because I hadn't done that kind of speed in a while.
• 6:32
  SPEAKER_00: Um, it was just really, really struggle, a real struggle to do that workout.
• 6:37
  SPEAKER_00: Um just didn't go well.
• 6:40
  SPEAKER_00: Uh, it was one of those things where I'm like, okay, I'm getting back into it still.
• 6:44
  SPEAKER_00: I was pretty sore, you know, maybe not 100% recovered from the weekend before, but just trying to get in some work.
• 6:52
  SPEAKER_00: Sometimes you never know when you start out around whether it's gonna go well or go poorly.
• 6:56
  SPEAKER_00: I wouldn't say it was terrible, but it was definitely one of those things where it was like harder than it should have been.
• 7:02
  SPEAKER_00: Like the pace felt harder than it should have been.
• 7:04
  SPEAKER_00: Um, but I was able to pull off several of the 600s at close to that pace.
• 7:09
  SPEAKER_00: It just got really kind of difficult at the end.
• 7:11
  SPEAKER_00: So I can't say it was a terrible workout.
• 7:13
  SPEAKER_00: It just didn't go as again kind of as I wanted.
• 7:16
  SPEAKER_00: But I ended up, I ended up doing some strengths, a little bit of elliptical that day.
• 7:21
  SPEAKER_00: It had a really easy run on Thursday, and then Friday I had to do a few, I just did about 10 miles and did some so this is the 15th.
• 7:32
  SPEAKER_00: I did some marathon pace work, so just five by one mile around marathon pace, and was able to do it for the most part.
• 7:40
  SPEAKER_00: I think I ended up actually doing four times one mile at marathon pace, and then it kind of slowed at the end.
• 7:49
  SPEAKER_00: I do remember that day being quite windy, so um it wind has been kind of an issue somewhat, but I remember kind of having to work against the wind at the end.
• 7:59
  SPEAKER_00: And where I live, there's a lot of hills.
• 8:01
  SPEAKER_00: So finding, you know, finding a place to go where it's flatter is hard.
• 8:06
  SPEAKER_00: So sometimes it's just trying to do the best I can to find a place that is flatter or has some downhill, and there's always going to be some of those repeats that are more uphill.
• 8:17
  SPEAKER_00: And so I do remember again having like the last few be harder than it should have been for that pace.
• 8:23
  SPEAKER_00: So again, just kind of still struggling a bit.
• 8:26
  SPEAKER_00: And that ended um a strength workout.
• 8:29
  SPEAKER_00: So I've been doing for my strength, I split it into three or four days where one day it's more um core and bandwork, just some kind of supplemental things like clamshells, donkey kind of kickbacks, um, hip flexor with bands, some bird dog row that I do with a heavy kettlebell, um, just the various things that I do that aren't exactly heavy, but just are sort of supportive exercises.
• 8:59
  SPEAKER_00: And then I have one day that I typically do like a heavy back squat, and then there'll be a few other things that I like step-ups or uh Bulgarian split squats or single leg deadlift.
• 9:11
  SPEAKER_00: I have one like deadlift specific day where it's more hamstring focused, and that one I'll then do maybe some heel throughout like hip thrusts, uh quad, something to kind of get the quads a little bit.
• 9:24
  SPEAKER_00: So I sort of have two leg focused days, one sort of core slash supportive day with bands, and then one like arm focused day, which will include like a bench press, overhead press, and then some triceps extension, ring rows, rows, variations, you know.
• 9:42
  SPEAKER_00: So kind of the main sets would be like the bench press and then the barbell overhead press, and then I kind of have some supportive movements that I do uh in addition.
• 9:52
  SPEAKER_00: And those are so it's like three or four days a week of strength.
• 9:56
  SPEAKER_00: So the way I sort of try to do it is I try to do my strength days on my harder workout days.
• 10:00
  SPEAKER_00: So I try to do the strength like I did the back squat day when I did the 600 meter repeats, and then I did the deadlift day when I did the um after, not before, but after the mile repeats at race pace.
• 10:13
  SPEAKER_00: So I try to put those there because I want my recovery days when I'm doing like recovery to be recovery almost completely.
• 10:22
  SPEAKER_00: I don't want to have those days be heavy strength days, and I don't want to do like a leg strength day the day before a hard workout.
• 10:30
  SPEAKER_00: So it's always trying to be strategic with that.
• 10:34
  SPEAKER_00: Um I know Saturday I did like an easy run, and then I did my arms, and then Sunday was a big day for me.
• 10:41
  SPEAKER_00: So I did, and I actually felt really good fairly good this day, despite my watch telling me this has been the interesting thing.
• 10:49
  SPEAKER_00: I got a new garment, and it does take a few weeks to kind of adjust, but it's really hard when you see this particular garment is a little different than my other one.
• 10:58
  SPEAKER_00: It's a maybe like a nicer garment.
• 11:00
  SPEAKER_00: I don't remember the exact type of watch, but um just an upgrade.
• 11:05
  SPEAKER_00: My other watch was older.
• 11:06
  SPEAKER_00: I was having a hard time charging it all the time.
• 11:09
  SPEAKER_00: Sometimes it wouldn't charge, and then I would have to, you know, try to go for a run and it wouldn't be fully charged, and then I would lose the information, and so it was kind of an issue.
• 11:18
  SPEAKER_00: And then the Sunday run was 20 to 22 mile run.
• 11:23
  SPEAKER_00: And so I wake up that morning, like I took a recovery day Saturday, but I'd had a couple harder workouts.
• 11:28
  SPEAKER_00: By this point, I had run probably like 38, no, 48 miles, um, in an effort to try to get close to 70 that week.
• 11:38
  SPEAKER_00: And so I wake up, I get going onto my long run, and it's 22 a 20 to 22 mile run, and it's windy.
• 11:46
  SPEAKER_00: It is so windy that day.
• 11:49
  SPEAKER_00: And I'm meeting my friend at what we call Owl Canyon.
• 11:53
  SPEAKER_00: It's just a a run that we do that's over near like Waverley, Colorado, and it's um it's a kind of out and back slightly uphill on the way out, and then slightly downhill, so it's a little bit deceiving because when you go out, you it's hard.
• 12:08
  SPEAKER_00: Well, the wind is coming from the west, and so the northwest.
• 12:12
  SPEAKER_00: So we start the run and we are having a run into the wind, and it wasn't terribly windy, and it was windy when we started, but as we progressed that direction, it got so windy.
• 12:24
  SPEAKER_00: And I remember just my heart rate's up because I'm working against the wind, we're going slightly uphill.
• 12:31
  SPEAKER_00: My watch had told me that I should take a rest day that morning before I even started, and I'm like, well, it's definitely not gonna be a rest day, it's gonna be like a really long run.
• 12:40
  SPEAKER_00: Like, I don't know how I'm gonna feel, but I a couple things that went well, I did fuel pretty well, so I did about 70, maybe a little more grams of carbs per hour.
• 12:51
  SPEAKER_00: So I've been really trying to get my goal is to really try to aim for between 70 and 80 grams of carbs an hour for the marathon.
• 12:59
  SPEAKER_00: I executed that really well.
• 13:01
  SPEAKER_00: I felt really good about the fueling.
• 13:03
  SPEAKER_00: Um, but man, like by the time we hit the turnaround point at 11 miles, I was so over the wind.
• 13:12
  SPEAKER_00: I it's like I was ready to quit.
• 13:14
  SPEAKER_00: But I knew we were gonna turn around, and I knew when we turned around, we would then have a tailwind and we would go slightly downhill.
• 13:20
  SPEAKER_00: So the first 11 miles were quite a struggle, you know, mentally, but I know that's probably helpful to have those moments where you kind of mentally struggle where things aren't going exactly the way you want, weather-wise or for whatever reason, and to just keep going.
• 13:36
  SPEAKER_00: So we just kept running, we turned around, and it felt great coming back the other direction.
• 13:41
  SPEAKER_00: I was able to run strong, and I ended up sort of pushing the pace a little bit, somewhere between maybe 7, 7:30, those last few three to four to five miles, just kind of slightly increasing the pace so I was able to kind of finish strong.
• 13:59
  SPEAKER_00: The last mile was definitely, I mean, that one might have been a little bit slower, but from like mile 16 to mile 21, I was pretty strong, kind of increasing the pace, pushing the pace a little bit, getting down in the 7, 7 to 730 pace, and um just felt and then I had to turn around to like an add a little bit, so I had to turn around and go back into the wind for a little bit.
• 14:21
  SPEAKER_00: So that was why that last one was a little slower, but I was very happy with that.
• 14:26
  SPEAKER_00: And surprisingly enough, I think because I made this big effort to have the carbs all the way through and really push the effort on getting a little bit more carb, I felt better the entire day.
• 14:38
  SPEAKER_00: Like usually those 20 to 20 or 20 mile runs, I just am spent.
• 14:43
  SPEAKER_00: Of course, I didn't do a lot of like marathon pace or anything where I was really pushing the pace throughout, but 22 miles is pretty long.
• 14:51
  SPEAKER_00: Usually I'm just done, like barely can function the rest of the day in a way, you just kind of unable to move, and I felt surprisingly good the rest of the day.
• 15:01
  SPEAKER_00: Tired, don't get me wrong, but not totally spent.
• 15:05
  SPEAKER_00: And I was able to go do some errands with my family and go to a barbecue, and we had a good day, and it wasn't one of those situations where I was totally done.
• 15:15
  SPEAKER_00: So the more I'm pushing it with the fueling of carbs, even during like obviously during long runs like that, but even during shorter workouts, the better I'm realizing I am recovering.
• 15:27
  SPEAKER_00: And it's like I know that as a sports dietitian, but to experiment with it so much myself and see how much better I feel after, and then how much better I'm able to function the rest of the day, how quickly I'm able to recover, it just kind of is amazing to me that it would I didn't push it, you know, or that it took me kind of this long to really recognize that and maybe just this whole like high carb revolution that we're having, you know.
• 15:55
  SPEAKER_00: What I've talked about in my last podcast uh that I did solo, the deep nutrition deep dive.
• 16:01
  SPEAKER_00: It's just like amazing to me how athletes are starting to realize like this makes a huge difference, and it's certainly something that I I'm experimenting more and more with.
• 16:11
  SPEAKER_00: And yeah, even today I was trying to experiment a little bit with um Sour Patch gummies and seeing if those would work during a run, just kind of how my tummy felt.
• 16:21
  SPEAKER_00: And so I ate, they were the watermelon kind.
• 16:23
  SPEAKER_00: I ate some of those even during my easy run, just trying to kind of experiment a little bit.
• 16:28
  SPEAKER_00: So yeah, do I it was a little over an hour, do I really need to take anything during a recovery run?
• 16:35
  SPEAKER_00: No, not really, but sometimes it's just using those opportunities, you know.
• 16:39
  SPEAKER_00: I'm not don't think it necessarily helped my recovery anymore or less because it was such an easy run and it really wasn't very long.
• 16:46
  SPEAKER_00: But trying to utilize that high carb fueling, you know, even during some of the workouts that are maybe one hour to 90 minutes, it may make a big difference in your recovery.
• 16:57
  SPEAKER_00: So it's definitely something worth a try.
• 16:59
  SPEAKER_00: And obviously anything over 90 minutes, really trying to implement a carb approach of eating carbs during and even practicing what you're going to be taking in during the race so that you can really get used to that.
• 17:11
  SPEAKER_00: The more you do it, the more it's gonna be easier on race day.
• 17:15
  SPEAKER_00: So something I really, really encourage because it's making to really try to push the carb, you know, beyond the traditional.
• 17:21
  SPEAKER_00: For me, it's always been 50, 60 grams an hour and even struggling to get that, and now trying to push it beyond that.
• 17:27
  SPEAKER_00: It's the more I'm able to do it.
• 17:29
  SPEAKER_00: I mean, sometimes it I do notice it causes some GI stuff, so I'm still trying to work through that.
• 17:34
  SPEAKER_00: But the more I'm trying to tinker with it and get it right, like the better I'm feeling during runs and then for sure in my recovery.
• 17:42
  SPEAKER_00: So anyway, trying to get back to it.
• 17:44
  SPEAKER_00: So last week, so I had 70 miles the week of May 11th, and then this last week, the 18th, um, I had split, I had a on Monday, I split the run into two easy runs because it was really rainy that day.
• 17:59
  SPEAKER_00: We had a ton of rain, so I did three in the morning at the rec center along with 30 minutes of cardio, so elliptical and some stairmaster, and then in the afternoon I did another 30 minutes roughly on my treadmill at home because yeah, it was still rainy and where we live, we live out in the country and it was extremely muddy.
• 18:19
  SPEAKER_00: So it just makes it harder to run.
• 18:21
  SPEAKER_00: And I guess I could have ran in the rain, it would have been fine, but I just uh figured I was a recovery, so I'll just do the treadmill.
• 18:29
  SPEAKER_00: And then Tuesday, this is the hard part about that week was normally after doing 22 miles, I would have allowed a little bit more recovery.
• 18:38
  SPEAKER_00: I would have probably done my workout on Wednesday, but I didn't have the ability to do that with my schedule.
• 18:45
  SPEAKER_00: So sometimes I work at a hospital, I just do some clinical work to kind of just hone in my clinical skills, get a chance to work with some coworkers, and it's very sporadic when I work.
• 18:56
  SPEAKER_00: And then this past week I had to work Wednesday and Friday.
• 18:59
  SPEAKER_00: And so when I have those days, I have to drive there, I have to drop my son off, I have to work sometimes seven, eight hours a day.
• 19:09
  SPEAKER_00: You know, it's like a typical job that really makes me appreciate people who have to go into work and commute and trying to fit in the running.
• 19:18
  SPEAKER_00: It really makes me appreciate that because normally my work schedule is pretty flexible.
• 19:24
  SPEAKER_00: So, you know, working from home, sometimes my son gets to take the bus, so I don't have to even commute.
• 19:30
  SPEAKER_00: So I feel really grateful for that.
• 19:34
  SPEAKER_00: So that particular day I dropped my son off at school.
• 19:36
  SPEAKER_00: It was his last day of school on Wednesday and had to run in the morning and then you know, squeeze another little run in the evening.
• 19:47
  SPEAKER_00: But I didn't really have time any of those days to do a workout.
• 19:52
  SPEAKER_00: And I'll kind of explain a little more why Thursday, but it was just an interesting week because his last day of school was Wednesday, so I had to do my workout on Tuesday with only one day of recovery between that long run.
• 20:04
  SPEAKER_00: And again, it didn't it didn't go great.
• 20:09
  SPEAKER_00: Um, I was trying to do an alternation run where I was gonna do two kilometers at race pace or slightly faster, and then one kilometer at 90% race pace.
• 20:19
  SPEAKER_00: And I was able to do a few repeats, but I ended up having to do the one kilometer in between after the second repeat, a little bit more of like a recovery.
• 20:31
  SPEAKER_00: So it wasn't exactly an alternation run, it just became more of like a those harder two kilometers was more of the workout, and then in the in-between where it's supposed to be kind of a tough, not an easy pace, but a alternation between harder and easier.
• 20:47
  SPEAKER_00: I had to take that one kilometer and do more of a recovery.
• 20:52
  SPEAKER_00: So it the whole workout had to be changed a little bit, and again, it's frustrating because normally, like before I got sick, I would have been able to like push through something like that a little bit easier, even without the enough recovery.
• 21:06
  SPEAKER_00: But I just felt like I mean it was kind of chilly that day, a little bit windy, but I just felt like overall just much harder for the pace.
• 21:15
  SPEAKER_00: Like I was my RP was where my RPE was, my pace wasn't aligning.
• 21:21
  SPEAKER_00: So when I was trying to hit that hard faster paces, I was feeling like it was harder than it should have.
• 21:27
  SPEAKER_00: So again, just struggling in the workouts.
• 21:29
  SPEAKER_00: And this is just another example where I've kind of struggled in those more speed workouts.
• 21:34
  SPEAKER_00: Again, it's probably just not enough recovery.
• 21:36
  SPEAKER_00: I did do that same day, like my back squat and just some back squat and single leg deadlift just to get in a little bit of strength.
• 21:43
  SPEAKER_00: But again, it was like dew, this is hard.
• 21:45
  SPEAKER_00: Just this just a hard day in general.
• 21:48
  SPEAKER_00: So I did the next day take it easy.
• 21:50
  SPEAKER_00: I did an easy run before I worked and an easy run after.
• 21:54
  SPEAKER_00: But like I said, on those days, like I could have probably done the workout after, but then it would have pushed.
• 22:00
  SPEAKER_00: Pushed me into having a really late night where I would get home really late and you know it would be a late night making dinner, and just you know, that sometimes works, and I'm sometimes able to do that, but I don't want to do that all the time.
• 22:14
  SPEAKER_00: And it's hard because after a day of working, it's hard for me to be motivated to do a workout.
• 22:19
  SPEAKER_00: Maybe in retrospect, I should have tried to do something or maybe made the workout a little less lengthy because it was like a 13-mile workout, which it would have been hard to do after work.
• 22:30
  SPEAKER_00: But it's okay.
• 22:31
  SPEAKER_00: I got a recovery and then I got to recover Thursday and did some deadlifts and some of my hip or my bandwork.
• 22:39
  SPEAKER_00: And then Friday I did woke up early because again I had to work at the hospital, so I had to work, wake up early, and go run.
• 22:46
  SPEAKER_00: But I was able to do eight miles with some speed, 5k, like 10 times 30 second little speed play in there.
• 22:53
  SPEAKER_00: Um, and then the next day on Saturday, I did another hard workout.
• 22:57
  SPEAKER_00: And this one was supposed to be six miles out around.
• 23:01
  SPEAKER_00: So this was a big workout.
• 23:02
  SPEAKER_00: It was like a warm-up, and then six miles out around marathon pace, a little bit of a uh recovery, so really, really easy four or five minutes.
• 23:12
  SPEAKER_00: Uh ended up putting it in there as like half a mile of just like light jogging, walking, really easy.
• 23:18
  SPEAKER_00: Then one mile at 10k pace, and then again half a mile easy recovery, four miles at marathon pace, half a mile easy, one mile at 10k pace.
• 23:28
  SPEAKER_00: I did the first six miles.
• 23:29
  SPEAKER_00: I ended up changing the workout a little bit.
• 23:32
  SPEAKER_00: That was the way it was supposed to go.
• 23:33
  SPEAKER_00: I decided I, based off of my last workouts, I was gonna go more off of rate of perceived exertion.
• 23:40
  SPEAKER_00: So I decided to take those six miles and do that more of like starting out at more of a tempo and then wait working my way down to marathon pace.
• 23:49
  SPEAKER_00: So that first six miles actually went really well.
• 23:51
  SPEAKER_00: Probably started at a 720, 7, 11, 7, 658, 5655, and then marathon pace.
• 24:01
  SPEAKER_00: So I was able to do it like that.
• 24:03
  SPEAKER_00: And then the problem was like those 10k efforts were challenging.
• 24:07
  SPEAKER_00: Um, that first one I did okay to take a little bathroom break in there, and that was kind of one of the problems I had that day for some reason.
• 24:16
  SPEAKER_00: It was definitely much warmer, probably in the 70s and maybe close to 80 by the time I was done with the run.
• 24:23
  SPEAKER_00: But it wasn't it was really hard for me to get anything faster than like a 630 for that 10k effort.
• 24:29
  SPEAKER_00: So I just went based off RPE, got to my car, got some more water.
• 24:34
  SPEAKER_00: I'd already I had a 14-ounce handheld flask, already had gone through that.
• 24:39
  SPEAKER_00: But I was taking in my nutrition, I was doing okay with that, went back out to do the four-mile effort and was just having some gut issues.
• 24:46
  SPEAKER_00: Like ended up having to take another potty break, like kind of had to slow down a little bit, was feeling like the RP was so it was the same thing.
• 24:56
  SPEAKER_00: It I ended up doing kind of more of a tempo where I went started out the first mile a little slower and then cut it down.
• 25:01
  SPEAKER_00: So I was able to do okay with that.
• 25:03
  SPEAKER_00: It was that last mile at 10k pace that was really difficult.
• 25:08
  SPEAKER_00: So did my best.
• 25:09
  SPEAKER_00: I actually had to break that up.
• 25:11
  SPEAKER_00: I did half a mile, took a little break, then another half a mile.
• 25:15
  SPEAKER_00: But by that point, I'd already done close to 10 miles, 11 miles of hard effort.
• 25:21
  SPEAKER_00: And so, you know, and it's getting warmer.
• 25:24
  SPEAKER_00: So I actually feel pretty good about that.
• 25:27
  SPEAKER_00: I am bummed that it wasn't exactly as it was prescribed to be executed.
• 25:33
  SPEAKER_00: But by this point, I've had, and I didn't realize this until I looked back at my training plan.
• 25:40
  SPEAKER_00: But by this point, by the end of that workout, between the last Sunday, the 22 mile run, and that particular day.
• 25:47
  SPEAKER_00: So within a seven-day span, I almost had 80 miles of running.
• 25:52
  SPEAKER_00: Or it was pretty much 80 miles of running plus one or two cardio, you know, elliptical day days and the strength.
• 26:00
  SPEAKER_00: So it was a big volume week.
• 26:03
  SPEAKER_00: So keep that in mind.
• 26:05
  SPEAKER_00: That's something to we're gonna talk about with the functional overreaching.
• 26:08
  SPEAKER_00: Then I did um before that, I just did a few activation before that workout.
• 26:14
  SPEAKER_00: I did do a few activation drills and some um, I did some like box jumps, jumping lunges, things like that.
• 26:22
  SPEAKER_00: I don't do a lot of volume of that, but I did do a little bit of that.
• 26:24
  SPEAKER_00: I guess that could have affected my workout.
• 26:26
  SPEAKER_00: Sometimes I feel like it's helpful because it kind of gets my muscles pumping, but it is a little bit of a it is a little bit um of wear and tear, I suppose.
• 26:35
  SPEAKER_00: I have a hard time figuring out when to add those plyometrics in, but I did do a few of those before that workout.
• 26:41
  SPEAKER_00: And then the next day I met a friend and I didn't ended up doing 13 miles again at a pretty quick pace.
• 26:48
  SPEAKER_00: So this is two back-to-back hard days, that workout, and then a 13 miler at like a 750 pace, so not incredibly fast, but it was quick, it wasn't recovery.
• 26:58
  SPEAKER_00: Um, and then I did today a recovery run and some strength.
• 27:05
  SPEAKER_00: And so um yeah, it went it went well.
• 27:09
  SPEAKER_00: That la I would say overall, it's not where I want it to be.
• 27:15
  SPEAKER_00: You know, today um actually felt pretty good for the recovery day.
• 27:19
  SPEAKER_00: I just took it really easy, but didn't really have as much soreness from the weekend as I thought I would with that hard workout and then the 13 miler.
• 27:27
  SPEAKER_00: Tomorrow I'm actually taking the day off from running, so I'm gonna take an entire day off and kind of try to get some recovery after putting in a good hard effort.
• 27:36
  SPEAKER_00: So I think what might be happening is, and I'm optimistic about this, I have no idea, but I think what might be happening is first that first week when I was back after being sick was just kind of getting back and getting into it after being sick for a while.
• 27:54
  SPEAKER_00: It was just a struggle for that reason.
• 27:55
  SPEAKER_00: That sort of rebounding back after being sick is hard.
• 27:59
  SPEAKER_00: And I was probably still kind of fighting off the inflammation and things from that illness.
• 28:05
  SPEAKER_00: So that could probably explains why that particular week was tough and why that half marathon was tough.
• 28:10
  SPEAKER_00: And then because I'm trying to make the most out of these weeks before the marathon, I jumped right into a pretty heavy volume week with 70 miles that week.
• 28:22
  SPEAKER_00: So again, it didn't, it was kind of like the body's still recovering.
• 28:27
  SPEAKER_00: Now I'm starting to feel better, but I'm jumping in to back into some high mileage.
• 28:33
  SPEAKER_00: I think it's just one of those things where I might be into a little bit of that functional overreaching stage, especially this last week where I've had, you know, in a seven week day span close to an 80-mile volume.
• 28:48
  SPEAKER_00: And now um I'm kind of maybe teetering a little bit.
• 28:53
  SPEAKER_00: Like, okay, I don't want to necessarily, I don't have the capacity and the ability to cut back completely and do a D-load week now.
• 29:03
  SPEAKER_00: If I had more time, I would.
• 29:05
  SPEAKER_00: So I have to sort of tread a little bit lightly moving forward.
• 29:08
  SPEAKER_00: So that's why I'm taking tomorrow off.
• 29:10
  SPEAKER_00: I took, did a really easy run today.
• 29:12
  SPEAKER_00: Tomorrow I'm just I might do some stretching, some mobility, just some light stuff, but I'm gonna take it easy, you know, just take the day off from running and see if I can't rebound a little bit in my recovery.
• 29:24
  SPEAKER_00: And then um on Wednesday, I have more of a Kenyan style progression run.
• 29:31
  SPEAKER_00: So it's not going to be an extremely hard workout.
• 29:34
  SPEAKER_00: It'll be a longer one of like 12 miles, but it starts easy.
• 29:38
  SPEAKER_00: And my goal is to sort of by the end to be able to run at least marathon pace, if not a little bit faster, those last mile or two.
• 29:47
  SPEAKER_00: So really actually, I'm gonna do push it to 11 and then do one mile kind of cooldown.
• 29:52
  SPEAKER_00: So it's ends up with me slow mile one, two, gradually increasing the pace, and then by mile nine to ten into that final mile, I want to really be able to push the pace.
• 30:04
  SPEAKER_00: So it's not extremely hard because a lot of it is just gradual, but it's a nice type of workout.
• 30:10
  SPEAKER_00: I think it'll be good because I'm not doing um some of those workouts I've been doing have been really challenging.
• 30:19
  SPEAKER_00: And then I have a recovery day Thursday and then Friday.
• 30:21
  SPEAKER_00: I'm doing kind of a ladder interval, just some fun.
• 30:24
  SPEAKER_00: Um, I kind of threw this in because I really do feel like it might be helpful to get a little dose of speed where I'm doing more 5k, 10k, or even faster.
• 30:34
  SPEAKER_00: So it's gonna be a nice little ladder interval, another recovery day, and then my final 20-mile workout.
• 30:41
  SPEAKER_00: So that's gonna be a little bit more of an actual marathon pace stuff in that final one, and then I come cut back even more.
• 30:50
  SPEAKER_00: So next this next week will be a 65-mile week, then I'll try to do like a 60-mile week, and then I'll have two weeks to the race.
• 30:58
  SPEAKER_00: So at that point, the hay is pretty much in the barn.
• 31:01
  SPEAKER_00: I might be able to eke out a little bit um that week before the week the tape, the true taper week, but not a whole lot.
• 31:08
  SPEAKER_00: So by then, if I'm not feeling better, things aren't going better, you know, I might have to adjust my goal for the race a little bit, but right now I'm still trying to be optimistic because I do think I'm a bit in that functional overreaching phase.
• 31:21
  SPEAKER_00: I gotta be really careful because over the next few weeks, if I don't get it right, I could push myself too hard.
• 31:27
  SPEAKER_00: Um it's hard to say because I'm not gonna notice the fitness.
• 31:32
  SPEAKER_00: Like some of my some of my training runs have been the RPE has not matched the pace.
• 31:40
  SPEAKER_00: But because I'm in that functional increase in training volume and that functional overreaching, it just puts it body a little bit past its current capacity.
• 31:49
  SPEAKER_00: And so it's forcing that like a fatigue and it's just forcing it forces, it makes them, it makes those workouts harder and it makes it harder to feel good to be able to hit the pace.
• 32:01
  SPEAKER_00: Like a lot of athletes who will sort of aim for this functional overreaching will find that they're kind of experiencing something similar to what I'm experiencing, where it's just harder.
• 32:13
  SPEAKER_00: The RPE is a little bit harder for the pace because you're in this state.
• 32:18
  SPEAKER_00: So you still want to try to get good workouts, it's just the workouts feel harder.
• 32:23
  SPEAKER_00: And we don't want to stay in that state for very long because if you keep doing that over and over again and keep trying to push yourself and you're not able to kind of like feel good, at some point it's gonna be too far and you're gonna go to non-functional overreaching.
• 32:39
  SPEAKER_00: And then if you keep doing it, you're gonna end up maybe overtraining.
• 32:42
  SPEAKER_00: So it's a really fine balance to try to get correctly.
• 32:46
  SPEAKER_00: And so that's kind of where I'm at now.
• 32:48
  SPEAKER_00: And it is usually short term.
• 32:51
  SPEAKER_00: So usually the overload block, which has been really the last two-ish weeks for me, um, probably starting around when I did that half marathon to more recently with this last weekend.
• 33:04
  SPEAKER_00: So really not even quite three weeks, but usually that overload block is like one to three weeks of just intentionally pushing the training.
• 33:12
  SPEAKER_00: You'll be nervously notice decreased performance, a really acute fatigue, um, muscle soreness, which I did experience, but have been experiencing.
• 33:22
  SPEAKER_00: Um, and just kind of like de slight decrease in motivation, which I can say a little bit last week.
• 33:30
  SPEAKER_00: I was experiencing not to the degree where I'm just like, ooh, I don't want to train at all, but just kind of that, ooh, this is starting to get tough, this is starting to feel tiring, I'm not as motivated to get out there and train.
• 33:42
  SPEAKER_00: So it's just kind of that little bit of you're overdoing it.
• 33:49
  SPEAKER_00: But it's kind of knowing when to sort of pull back a little bit or continue to go.
• 33:54
  SPEAKER_00: But for the most part, when you're starting to get that point where you feel like the muscle soreness, the central nervous fatigue or burden, the decrease in motivation, it's all the decrease in performance.
• 34:06
  SPEAKER_00: You can only do that for so long before it does become too much.
• 34:10
  SPEAKER_00: I think that's kind of where I'm at a little bit right now, is just this okay, I've pushed it, now I've got to come back a little bit.
• 34:18
  SPEAKER_00: And so that's kind of where I'm gonna be taking the this week.
• 34:22
  SPEAKER_00: Instead of doing these really hard training um sessions, I'm gonna, especially this week, like tomorrow I'll take the day off.
• 34:30
  SPEAKER_00: Wednesday will be more of that progression run, and I'm just gonna kind of go based off feel.
• 34:35
  SPEAKER_00: If I feel good, I'll do push it even farther.
• 34:37
  SPEAKER_00: If not, I'll just push it as far as I can go.
• 34:39
  SPEAKER_00: But it's not like a deliberate training run of lots of intensity.
• 34:44
  SPEAKER_00: It's just kind of like a little bit on the easier side, and then another easy run Thursday, and then a workout, kind of pushing it again a little bit towards the end of the week, but allowing myself to hopefully recover early this week, push it, maybe even hopefully by taking it easier early in this week, not pushing it too hard.
• 35:04
  SPEAKER_00: By Friday, I can start to feel some of that deload, and maybe not necessarily a full super compensation, but it I'm hopeful that by the end of the week I'll feel better again to the point where the workout, the work, the intensity, the paces feel a little bit like they should.
• 35:24
  SPEAKER_00: Not easy, you know, if I'm doing a little bit of speed, but hopefully not as hard as they've been feeling.
• 35:29
  SPEAKER_00: And I'll start to realize, okay, maybe I'm gonna be okay.
• 35:33
  SPEAKER_00: So I'm optimistic that by the end of the week, if I take it easier earlier in the week, give my body a little bit of a break, push it a little bit at the end of the week, and then kind of do the same thing a little bit next week, and then also bringing my mileage down from 70 to 65 this week to 60, and then and then sort of hopefully having a little more of that deload that'll be able to actually see some of the supercompensation that usually occurs.
• 35:59
  SPEAKER_00: So with functional overreaching, you do that phase of overdoing a little bit, pushing yourself just a little too far.
• 36:07
  SPEAKER_00: And then you do that little bit of deload, which is usually about one to two weeks.
• 36:12
  SPEAKER_00: This for me, it's gonna be a little bit of a an art because I can't do a full deload week right now with the marathon being so close, only less than four weeks now.
• 36:22
  SPEAKER_00: So I have to kind of be a little bit more strategic because I still want to be getting in some good training.
• 36:28
  SPEAKER_00: So I'm just cutting back a little bit more.
• 36:31
  SPEAKER_00: I won't have another week that's seven-day block, that's 80 miles, no any time soon.
• 36:36
  SPEAKER_00: So everything's kind of starting to come down.
• 36:39
  SPEAKER_00: And I'm hoping that I'll be able to see that little bit of rebound and super compensation, but then that rebound once I hit my two weeks of tapering and really into the marathon that I'm like, okay, I feel like I've kind of gotten some past some of that fatigue and kind of was able to push my body to such a point where I can now get the benefits of it.
• 37:02
  SPEAKER_00: I'm not sure.
• 37:03
  SPEAKER_00: Because this is an art, it's hard to get correctly, especially the way I had to do it with my setback.
• 37:10
  SPEAKER_00: Had I didn't, if I hadn't had that, you know, I would have had one D-load week, been able to kind of bring my training up a little bit and then had like another maybe easier week.
• 37:20
  SPEAKER_00: So I would have been able to kind of like finangle it a little bit so that I wasn't, um, instead of taking two easy weeks with being sick, I would have been able to spread those easy weeks out a little bit better.
• 37:31
  SPEAKER_00: But, you know, I'm just playing around here.
• 37:33
  SPEAKER_00: I don't know how this is gonna go.
• 37:35
  SPEAKER_00: So far, it's been a struggle, but I've been optimistic because I feel like when I I do feel good and better almost every day.
• 37:45
  SPEAKER_00: So even when I'm struggling a little bit in the workouts, the recovery runs are going well.
• 37:50
  SPEAKER_00: I haven't totally gone off the rails in terms of my fatigue.
• 37:55
  SPEAKER_00: I'm still tired, but not so tired that I can't function.
• 37:59
  SPEAKER_00: So I think I'm doing okay.
• 38:01
  SPEAKER_00: I'm hoping that this week starts to go better.
• 38:04
  SPEAKER_00: But that's kind of the concept of that functional overreaching, and it is really hard to get this correct.
• 38:08
  SPEAKER_00: I wouldn't I mean, this is kind of what we're always trying to do when we're training, where we're kind of always trying to push a little bit past what we're capable of in a in a way, like do you know, having this fatigue and then maybe deloading a little bit to be able to realize the benefit from that.
• 38:32
  SPEAKER_00: Um, but to actually go into a full functional overreaching where you really try to test the boundaries is hard.
• 38:38
  SPEAKER_00: I wouldn't recommend people do this without some sort of maybe oversight or ex a lot of experience like I have in training.
• 38:46
  SPEAKER_00: Most of the time I think it's hard to, you know, you can get it wrong.
• 38:49
  SPEAKER_00: And then it could take several weeks of recovery to get back to where you want to be.
• 38:54
  SPEAKER_00: Like it could be to the point where you push yourself so hard that you have to take two weeks of easy training just to feel good again.
• 39:03
  SPEAKER_00: And you don't want to have that happen.
• 39:05
  SPEAKER_00: So it's kind of this balance inact of overdoing it.
• 39:10
  SPEAKER_00: So you kind of can feel like, okay, this is too much.
• 39:13
  SPEAKER_00: Now I need to cut back and then cut back, and then you kind of, if you are doing it correctly, you might even have another period of time where you can push it a little more, and then you know, that's why we sometimes add in those deload weeks or weeks where the training volume comes down a little bit.
• 39:28
  SPEAKER_00: Where it's maybe not even just like complete training volume, like for me this week, at least early in the week, will be less intensity.
• 39:35
  SPEAKER_00: So it goes the intensity was pretty hard.
• 39:37
  SPEAKER_00: Now I'm gonna cut back the intensity for a little bit and see if several days of lower intensity kind of helps.
• 39:44
  SPEAKER_00: You know, maybe my watch will actually tell me I'm ready to train like a couple days, and it's actually not advising me to take a rest day every day like it has been the last couple weeks.
• 39:56
  SPEAKER_00: Um, that's been something new for me is this recovery hours until I'm fully recovered situation.
• 40:02
  SPEAKER_00: My other watch didn't really do that, I guess.
• 40:04
  SPEAKER_00: I didn't pay attention, maybe, but this is more um front and center.
• 40:08
  SPEAKER_00: It's just a different, different thing.
• 40:10
  SPEAKER_00: And I know I'm just starting wearing it, but that's been fascinating to me.
• 40:14
  SPEAKER_00: So I'm like, well, I can't take a recovery day.
• 40:16
  SPEAKER_00: I totally workout to do.
• 40:18
  SPEAKER_00: Or um, so I'm wondering, I'm kind of curious as over the like next few days as my watch is maybe even more in that recovery, fully recovered zone too.
• 40:29
  SPEAKER_00: Maybe it'll actually feel good when I go out and do my training.
• 40:33
  SPEAKER_00: Um so I don't know.
• 40:36
  SPEAKER_00: So I just wanted to kind of talk about that because I feel like right now I'm in this functional overreaching stage.
• 40:41
  SPEAKER_00: I'm trying to just hope I can get some benefits and trying to avoid the non-functional overreaching, which is kind of persistent without performance gains, where I'm kind of there at the cusp right now.
• 40:54
  SPEAKER_00: So I really am hoping that by the end of the week I'll be feeling better.
• 40:58
  SPEAKER_00: Um, and then obviously you don't want to end up in over-training.
• 41:02
  SPEAKER_00: So that sometimes can take months of this sort of consistently overreaching.
• 41:10
  SPEAKER_00: The other thing I want to mention here that I didn't mention, and probably is important as a dietitian, is that nutrition is going to be important.
• 41:17
  SPEAKER_00: And so if you decide you want to do this where you want to push it a little bit more, see if you can't get into that pushing the limits, then you really want to make sure you're getting on point with your nutrition.
• 41:30
  SPEAKER_00: It's very easy to end up in that non-functional overreaching stage if you don't eat well or you're undereating.
• 41:41
  SPEAKER_00: You could quickly go from functional overreaching to non-functional overeaching.
• 41:46
  SPEAKER_00: And so something I really try to do because I'm more intuitive with it with my eating.
• 41:50
  SPEAKER_00: Obviously, I've been working a lot on getting the carbs in before, during, and after, but I've also been really trying to make sure that I eat throughout the day.
• 42:01
  SPEAKER_00: I'm paying attention to protein and hungerfulness.
• 42:03
  SPEAKER_00: And one of my big barometers personally that I know when I'm eating enough is when I am sleeping well and not waking up hungry and not waking up in the middle of the night feeling like anxious or unable to sleep.
• 42:19
  SPEAKER_00: So my past training plan for my marathon last year, I had several days like the some days like that where I'd wake up in the middle of the night and not be able to sleep well.
• 42:29
  SPEAKER_00: This so far for this training for the last few weeks, especially, or really for this training plan in general, I have had mostly nights where I'm sleeping well.
• 42:38
  SPEAKER_00: And more importantly, during this phase that I've just been talking about over the past few weeks with the high volume, I've slept overall really pretty good.
• 42:46
  SPEAKER_00: I haven't had any like sleepless nights where I've felt like I'm waking up hungry.
• 42:52
  SPEAKER_00: And so that's probably a big sign for me personally.
• 42:55
  SPEAKER_00: Like when I wake up hungry in the middle of the night or just not sleeping well is a sign that things are going too far.
• 43:02
  SPEAKER_00: So sleep is a big one.
• 43:04
  SPEAKER_00: For me, the symptom of sometimes not sleeping is more related to my nutrition.
• 43:08
  SPEAKER_00: And so the fact that that's been going well and I've been sleeping and I haven't been super hungry, I think that's a huge one.
• 43:15
  SPEAKER_00: So that's something I do want to mention is that if you're going to do this, push yourself a little to the limit.
• 43:20
  SPEAKER_00: You really, really want to make sure you're eating well.
• 43:23
  SPEAKER_00: And if that means you have to log your food or write it down or pay more attention somehow, that's going to be important.
• 43:30
  SPEAKER_00: So you're not then almost shooting yourself in the foot by under-eating, because that's a surefire way to get you right into that non-functional overreaching where now you're in this stagnation, and it could take, like I said, several weeks, at least maybe one or two full weeks of recovery to come out of because you've pushed yourself too far.
• 43:52
  SPEAKER_00: So things like nutrition, sleep, whether it's because you're not eating enough or just because you're not because you're pushing yourself.
• 44:00
  SPEAKER_00: So far, now you're not sleeping well.
• 44:02
  SPEAKER_00: If you're not doing those things, or you have a lot of other stresses in life that aren't being balanced, that can sometimes push you over the edge without even really realizing it.
• 44:11
  SPEAKER_00: So it's really important that if you're going to do this sort of non-functional overreaching or functional overreaching and avoid non-functional overreaching, that you pay attention to all of these things so that you don't unintentionally push yourself over the edge, even though you think you've done this perfect training plan where you perfectly scheduled your workouts so that you would sort of push yourself to the limits, but then all of a sudden now you're over the limit and you're now not recovering like you should, and you're just feeling persistent fatigue.
• 44:46
  SPEAKER_00: And that's another thing I've noticed is although I've been tired, I haven't been so fatigued and unable to cope with life or just needing to rest or sleep or lie down, or I'm still able to function.
• 45:00
  SPEAKER_00: I still have my son and I'm doing stuff with him.
• 45:02
  SPEAKER_00: I'm still like today we went and got garden plants and planted our garden.
• 45:06
  SPEAKER_00: And yeah, I'm tired, but none of that is like I'm not so overwhelmingly sleepy, tired and fatigued that I'm like unable to function in my daily life.
• 45:16
  SPEAKER_00: And I think that's another symptom of overdoing it to the point it's going a little too far.
• 45:22
  SPEAKER_00: So just some things I want to mention there.
• 45:25
  SPEAKER_00: It's a hard one to kind of get right, but I do think knowing the warning signs, knowing when you're going to far and kind of knowing when to back off and having it kind of planned in your training plan.
• 45:38
  SPEAKER_00: Because you don't want to be like, okay, I'm gonna f a little bit, like a few days, a few weeks is good.
• 45:42
  SPEAKER_00: I'm just gonna keep pushing it and pushing it.
• 45:44
  SPEAKER_00: You know, now you're four weeks in of overdoing it, and it's gonna be much harder to back off.
• 45:49
  SPEAKER_00: So it's a it's an art to get it right.
• 45:51
  SPEAKER_00: But that's where I think I am.
• 45:52
  SPEAKER_00: So I'll keep you posted in my next update to kind of let you know how I how it ended up.
• 45:57
  SPEAKER_00: Was I able to come back and feel good?
• 45:59
  SPEAKER_00: Did I overdo it?
• 46:00
  SPEAKER_00: I mean, I don't think so, but we'll we'll only time will tell.
• 46:04
  SPEAKER_00: I'll be back here within the next week or two with another update.
• 46:06
  SPEAKER_00: But hopefully that's helpful talking about my training and and a little bit about that concept of the functional overreaching.
• 46:14
  SPEAKER_00: Thanks a lot and uh have have a fantastic week.
• 46:18
  SPEAKER_00: All right, bye.