Recovery Plan for Overtraining
For the most part I'm a serious avocational runner, but after doing a marathon in late May I decided to add cycling to my training regimen for the sake of variety. It has been very enjoyable; I've done a couple of centuries and in some weeks I've spent considerably more time on the bike than running. Whereas I was doing 60 to 65 miles a week of running only, the combination of running and cycling brought me into the 80 to 90 mile a week range (I've used Dr. Edward Coyle's calculation that 3.5 miles on the bike at 15mph equals a mile of running from the standpoint of energy expenditure); I peaked at 93 a couple of weeks ago.
This all felt great for a while, but I think I overdid it, and now I am struggling with some pretty significant overtraining symptoms: frequent irritability, a near constant sore throat (it's as if I'm about to get a cold that never materializes), and a decided lack of much joy while training. As I felt this coming on, I tried a few different things; I cut my weekly mileage back 10 to 20 percent; slowed down my pace, avoided hot weather when training, bought a Heart Rate Monitor so I could be sure to keep myself in the 60 to 70 percent of Maximum Heart Rate Range. None of these steps made the symptoms subside, so I decided that I simply had to stop for a few days at least, and hope that something like four to seven days off would bring some results.
I'm into day four of this break, and so far I haven't felt much better. I'm a little less irritable, but my sore throat/cold symptoms have persisted, and I'm not feeling any impulse to get back out there and train (mostly because it doesn't feel like I've recovered from whatever is ailing me). I was at the Doctor's this morning, and he did a battery of tests; strep test and urinalysis showed nothing unusual, and I'm waiting to hear results on the blood work. For months now, my Resting Heart Rate upon waking in the morning has remained essentially the same (48 bpm).
As I've scoured the Web looking for information on Overtraining, I've been struck by how almost all of the information is about recognizing and avoiding it; I've seen very little specific, comprehensive information about how one goes about recovering from being Overtrained, other than recommendations to rest for a week or two.
If anyone has any advice or can point me towards resources that have some significant and specific information on how to recover from Overtraining, I'd be grateful. Thanks.