The last few months we’ve been lucky enough to hear and share some stories from our athletes, and we’re keen to do more of it. It’s these individual stories that highlight the human side of our training, our coaching and how we live our ultra lives. We can all learn from each other and by sharing the challenges and the good times we might just reach the person who needs a bit of of inspiration at the right time. This is a post by Kevin Banks - a Pyllon athlete and Coach.
Burnout to Breakthrough
Last year was a monumental year for me. I pushed myself to embark on two big and challenging races - the West Highland Way Race and the TDS by UTMB, just two months apart. Despite the challenges I faced, I was able to train effectively and enjoy the wonderful experience of both gruelling events. However, the aftermath of such a big year took a toll on me, both physically and mentally.
After completing the TDS in late August, I was feeling reasonably good. For nine months, I had been intensely focused on my training, sacrificing other activities and adventures for fear of getting injured. But with the TDS behind me, I finally had the opportunity to indulge in some quality time with my son and take on a new challenge - mountain biking.
However, in my eagerness to make up for lost time, I may have over-exerted myself and put additional stress on my already race weary body. My excitement was only compounded by a friend's decision to tackle a 50-mile challenge three weeks after the TDS, and though I was eager to support, I may have pushed myself a little too hard in the process. On reflection, I realised that even the most well-intentioned endeavours have unintended consequences.
I soon found myself struggling with chronic fatigue. I was surprisingly motivated, but my training was becoming less effective as I tried to balance more recovery with running. I would feel great one day, but then feel terrible for the next 2 or 3 days. I soldiered on, but I was feeling the effects of my intense year and needed a reset. That's when I reached out to my coach, Paul, for guidance. After a thorough discussion, we agreed on a new approach to my training routine that emphasised workout flexibility and, most importantly, included more structured recovery. The turning point was incorporating two full days of rest at the start of each week.
The impact was immediate, surprising and insightful. For the first time in months, I felt energised and motivated during my runs. My training became more effective, and I was able to fully recover between runs and during my rest days. As the fatigue subsided, I introduced more structure to my training, following a seven-day routine that emphasized balance and recovery on 2 consecutive rest days. The back-to-back rest days were initially difficult, but the benefits have been extraordinary, and I can properly recover and rejuvenate both my body and mind.
A typical training week began on Wednesday with a relaxed 45-60 minute run, often with the dog, followed by a sociable evening headtorch hill run with friends. Thursday was workout day, either intervals or tempo, followed by an easy 90-minute run on Friday. On Saturday, I ran for 3-4 hours, and on Sunday I kept things fun and flexible for a 1-2 hour social run. On Monday, I take a full rest day with massage/physio, or light yoga, and on Tuesday I focus on mobility and strength training. Interestingly, I now accomplish the same amount of volume/intensity as I previously did in six days but in only five. I felt more energetic and motivated. I also noticed a significant increase in my energy levels on Sunday as I completed the final miles for the week. This is in sharp contrast to my previous training weeks when I would feel mentally drained and physically exhausted entering another demanding training week.
I have realised that the secret to overcoming my overtraining was more structured rest days. It was initially mentally challenging but taking two consecutive days off completely transformed my training during this period. The benefits were truly remarkable, including:
1. Enhanced Physical Recovery: By dedicating two days to low-impact activities like massage, and light yoga, my body was able to heal and revitalise at a much faster pace. This allowed me to train with more energy later in the week and prevent burnout.
2. Mental Recharge: Taking breaks from training also rejuvenated my mind. By incorporating 2 rest days into my training schedule, I was able to avoid the monotony and feelings of fatigue and frustration that often accompany extended periods of intense training.
3. Improved Training: The structured rest days gave me the opportunity to fully focus on my training sessions, the important bits. As a result, my training has become more effective, and I noticed improvements in my performance. The energy and motivation gained from proper rest days made my training sessions more productive and enjoyable.
4. Better Work-Life Balance: Prioritizing rest and recovery allowed me to spend more quality time with my family and pursue other interests without feeling guilty about taking time away from my training. This led to a more balanced and fulfilling lifestyle.
In conclusion, taking two consecutive rest days as part of a structured training schedule worked wonders for my recovery and overall well-being after such an intense year.
However, it's important to note that every runner is unique, and your training should be structured to reflect your individual needs and goals. What worked for me may not work for you, so it's important to listen to your body, consult with a good coach, and find what works best for you.
Incorporating dedicated rest days into your training is not only necessary but can be the difference-maker in achieving your goals and sustaining a long and fulfilling time in the sport we love. Trust in the power of structured recovery to enhance your training and optimise your results
