Ooh Look! Something else that makes us sick

How to avoid overtraining syndrome

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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:

  1. Getting off your feet and reading a book.
  2. Baking some cookies. ( you earned it).
  3. Watching a movie.
  4. 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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Houston couldn't keep up

Astros fall to Blue Jays as Toronto gets homer-happy

Houston's bats couldn't keep up with Toronto's Saturday night. Photo by Ezra Shaw/Getty Images

With an offensive clinic in the opener on Friday night, which helped them handily defeat the Blue Jays, the Astros returned to Minute Maid Park Saturday with a chance to secure another series. Toronto had other plans, though, reversing roles with Houston by getting big home runs to even the series.

Final Score: Blue Jays 8, Astros 4

Astros' Record: 17-16, third in the AL West

Winning Pitcher: Steven Matz (5-2)

Losing Pitcher: Cristian Javier (3-1)

Toronto flips the script and turns on their offense against Javier

Toronto flipped the script from the night before early in this middle game of the series, dealing damage to Cristian Javier, who so far in 2021 had been able to limit his amount of earned runs. After retiring the first four batters he faced, a one-out walk in the top of the second set up the Blue Jays' first hit of the night, a two-run home run by Cavan Biggio, giving them a 2-0 lead over Houston.

After a leadoff home run made it a 3-0 score, Javier would deal with the fallout of more walks in the top of the third, issuing two to set up a two-out two-RBI double to give the Jays a commanding 5-0 advantage. Javier would battle back and complete five full innings, getting one out into the sixth before a walk would prompt Dusty Baker to make the call to the bullpen. His final line: 5.1 IP, 4 H, 5 ER, 4 BB, 8 K, 2 HR, 91 P.

Alvarez keeps mashing as Houston tries to claw back into it

Javier would exit with at least some runs on the board in support of him, with Yordan Alvarez hitting a two-run opposite-field homer in the bottom of the fourth to cut the lead to three runs. Alvarez accounted for another run in the next inning, coming through with an RBI-single to make it 5-3, which is where the game stood as Andre Scrubb would take over in the top of the sixth.

Scrubb finished that inning for Javier and returned for a 1-2-3 seventh to keep it a two-run game. Bryan Abreu was the next reliever, and he, too, was able to retire the Blue Jays in order in the top of the eighth. The Astros continued to chip away at Toronto's lead, getting another run in the bottom of the inning on an RBI by Yuli Gurriel to make it 5-4 heading to the ninth.

Toronto evens the series

Brooks Raley entered to try and keep it a one-run game with a clean inning, but instead, two runners would reach on a walk and error before Joe Smith would enter to try and strand them. Instead, a two-out home run put the game back out of reach at 8-4, with Houston coming up empty in the bottom of the inning, setting up a rubber match in the finale.

Up Next: This series's third and final game will be an afternoon start of 1:10 PM Central on Sunday. Zack Greinke (2-1, 3.76 ERA) will try to add more wins to his record for Houston, while Nate Pearson will be making his 2021 debut for Toronto.

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