Ooh Look! Something else that makes us sick
How to avoid overtraining syndrome
Jan 1, 2019, 6:29 am
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Jovan Abernathy is an international marathoner and owner of Houston Tourism Gym. To claim your free tour, contact her at info@tourismgymhtx.com
So, I'm beginning to scout out my next runcation. This made me take a trip down memory lane. That's when I remembered my last full marathon. It was in Istanbul, Turkey. That was the hardest race I've ever run from training to the finish line.
I thought about the fact that I trained all by myself, the fact that I didn't have a coach. The trip cost $10,000, so I was working double and triple time (remember I was a waitress and that's a lot of shifts), the fact that I was so stressed that in my down time, I just ate and drank ( I believe an entire order of wings and cakes from Max's Wine Dive). One time, after a long day of work and training, as I climbed into bed, I was literally shaking uncontrollably.
When I got to Turkey, I had to get over jet-lag. We got sick and had to run sick (but I did it) and one of my travel companions was flat out trippin (women!") if this sounds like a nightmare, it was! So why did this happen?
Full disclosure: I had a faulty training program and suffered from overtraining syndrome. I know, I know. You are asking yourself, is that a real thing? It's real and I don't want it to happen to you. I'm going to tell you what it is, how you can diagnose it on yourself, and some low cost home remedies and preventative measures you can take.
So, what is it? Basically, due to a poorly planned training, (for anything, not just running) there is an imbalance between workout and recovery. No matter how the imbalance is, the result is poor habits, poor performance, and injuries. What's interesting is, that overtraining syndrome affects the mental, emotional, nutritional, and neurological well being of the athlete.
So what can we do to prevent this from getting to our bucket list destinations? Here they are:
Hydrate:
We are told this so many times. I'm guilty too. Sometimes, it just doesn't happen. Water keeps our muscles and joints lubed up. It makes recovery easy and there is less chance we get sick. Drinking anti-oxidant rich drinks like tart cherry and pomegranate juice gives an added boost.
Rest:
I know, we got goals! We can power through anything! No matter how strong you are, you need rest. So what is rest? Here are some examples:
- Getting off your feet and reading a book.
- Baking some cookies. ( you earned it).
- Watching a movie.
- Going to eat with friends.
Whatever you do, no training. Just don't overdo it.
Sleep:
Sleep is so crucial. Especially training. This is where all the training you have done gets put to work. Your muscles get repaired. Your brain is reset and every morning, you get to wake up excited about your training.
Soak:
This is such a treat. There is nothing quite as nice as ripping open a fresh bag of Dr. Teal's Epson Salt, pouring it in a steamy tub of water as hot as you can stand, lighting candles, and taking a nice long soak. You lay there listening to Jill Scott while inhaling the relaxing scent of grapefruit with charcoal. It is great for your mind and eases sore muscles.
Stretching:
When you get out of the tub, this is a great time to stretch your muscles. During any training, you will get aches and pains. Stretching a warm muscle will keep your muscles pliable and with the right tension. This season, I'm going to pay extra attention to this one. Not stretching is where most injuries happen. If you don't know what to do, you tube has many stretching and yoga videos.
Foam RollIng:
This is the foam tube that you see at the gym propped against the wall in the trainer's station. Most people look at this tool dumbfounded. Basically, you lay on the roller in various positions to hit your muscles at the right pressure points. It perfectly assists stretching to keep you without injury. You can use one at your gym, but you can buy your own for about $25 to $75 at stores like Academy, Amazon, or Target.
So, let's set some goals and plan workout and recovery in our training. It's easy to get lazy, but with practice, we can form good training habits.
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Let’s be clear: the Astros didn’t lose their series to the Mariners just because the bullpen melted down late. They lost because the offense put them in that vulnerable position to begin with — and the decisions from the dugout didn’t help.
Houston’s bats were a no-show in Game 2 despite the win in extra innings, and it was a massive reason why their bullpen was stretched thin in the series finale. Game 3 starter, Luis F. Castillo, had more control issues than command, and handed out five walks. That should’ve been the Astros’ ticket to a win. Instead? Missed opportunities, weak contact, and a bullpen meltdown caused Houston to drop another series.
The middle of the lineup is a problem
Christian Walker has turned into a black hole in the cleanup spot. His .229 slugging percentage and .196 OBP are not typos — they’re proof that opposing pitchers can pitch around Yordan Alvarez with no fear. Walker ranks 12th-worst in baseball in OPS, and his lone RBI as a cleanup hitter is borderline unbelievable.
Isaac Paredes isn’t exactly lighting it up, either, slugging .255. If Walker wasn’t such a disaster, Paredes would likely be catching more heat. And then there’s Yainer Diaz, who’s been completely lost at the plate. The offensive struggles are deeper than one guy — they’re systemic.
The Astros currently rank dead last in MLB in slugging and doubles, plus they are second to last in OPS. Only two teams have hit fewer homers. That’s not a slump. That’s an identity crisis.
Espada’s decisions worsened the situation
Manager Joe Espada deserves his share of the blame for how the final game unfolded. With a bullpen already running on fumes, Espada pulled his best bats for defense, then rolled out minor-league caliber arms to protect a lead. If he had his full bullpen, fine. But he didn’t — and he knew it. He got greedy.
Instead of turning to Steven Okert to start the eighth after Luis Contreras survived the seventh, Espada went back to the well. That decision backfired, as it often does when a struggling pitcher has already done more than expected. Even more puzzling was the choice to use Contreras at all when Logan VanWey had just been called up. Why call him up if you’re not going to use him?
And why was Bennett Sousa in that game?
Abreu's pitch selection was asking for trouble
Bryan Abreu had multiple 0-2 counts. Inexplicably, he grooved high fastballs over the heart of the plate. Major league hitters don’t miss those very often.
Pitching strategy
Astros pitchers are consistently working deep into counts. They’re far too comfortable taking at-bats to 3-2, especially with runners on. That kind of approach balloons pitch counts, tires starters, and taxes relievers — all things this team can’t afford right now. And don't get us started on how many stolen bases they're allowing.
A Silver lining? Maybe one
Spencer Arrighetti’s fluke broken thumb is obviously unfortunate. But if you’re desperate for a silver lining, this could help limit his innings across the season and keep him fresher for the stretch run — assuming he returns to form quickly.
Bottom line
Yes, the bullpen blew it. But the offense put them in that position, and the coaching staff didn’t pull the right levers. The Astros are 5-7, but with the way they’ve played, it almost feels like they should be thankful it’s not worse. There’s time to turn it around — but it starts with accountability, and the bats doing their part.
We have so much more to cover. Don't miss the video below as we examine the topics above and much, much more!
The MLB season is finally upon us! Join Brandon Strange, Josh Jordan, and Charlie Pallilo for the Stone Cold ‘Stros podcast which drops each Monday afternoon, with an additional episode now on Thursday!
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