The beginning of this week was totally… strange. All of the sudden it seemed like, I was extremely tired, really moody, and reeeeally hungry. I tried running on Tuesday (at 75% reduced mileage as suggested since I was out for a week with 4 weeks till the marathon), which didn’t go as well as I had liked. By Wednesday, I was in 100% mood-swing-engaged mode. I just didn’t know why I was so out of whack. Was it the time change? The move? The new (really long) commute? The fact that I wasn’t able to run last week and was off schedule? It ends up, I wasn’t going crazy, but I am experiencing exercise withdrawal. Yes, it’s a real thing (I didn’t realize it before now)… I’m about to get really science-y:
In 2006, a doctor went out to discover “whether withdrawal of regular aerobic activity provokes depressive mood symptoms and fatigue, and to what extent reductions in fitness levels contribute to the development of these symptoms.” It turns out that “fatigue and somatic depressive symptoms emerged after 1 week of exercise withdrawal and subsequently predicted the development of cognitive-affective depressive symptoms at 2 weeks…” And here is where I had my A-HA moment: “Depressed mood and fatigue are commonly observed in individuals deprived of usual exercise activities, and the increase in fatigue may be partially mediated by reduced fitness levels. These findings may explain mood changes in response to short-term exercise withdrawal such as injuries and recovery from medical procedures that do not require full bedrest.”
Well, that explains all of my symptoms at the beginning of this week… I was out for a week with an ankle injury after 13 solid weeks of marathon training, which ended up being a big, big break in my routine for my mind and body that hit me all at once this week, leaving me feeling insatiable, cranky, and tired. This week also gives me a little bit of (possible) insight into a phenomenon I’ve read about called “post-marathon blues.” If you google it, you will get a tons of hits, like this or this one for instance.
Luckily by Thursday I had a great run, no ankle brace, just KT Tape, and even though the run was short, it was reassuring and good for my confidence. Then on Saturday I had my long run – originally (pre-injury) I would’ve done 20 miles, at 75% reduced mileage I could perhaps do 15 miles. But it was really hot out and I was still easing back in, having only run twice in the past 2 weeks, so I was did 12 miles, and there was no ankle pain, YAY!
It was a mentally tough run, but I did it and didn’t have to stop at any point except for a water refill and bathroom break. And the best part was that at mile 11, Matt joined me for the last mile 🙂 he didn’t like how slow the pace was, but hey, I had been running for hours, so he could go my pace for a mile! It’s definitely harder with his longer legs and he was all fresh, whereas I had just run 11 miles! Even though 12 miles is on the “shorter” end of my long runs, I decided to do an ice bath afterwards as a precaution, and even managed to stay in for 20 minutes, eating pizza, listening to music, browsing Facebook on my phone, anything to pass the icy time.
And now, there are 19 days left until the big day. The last three weeks is all about the taper – so my mileage goes way, way down, but I keep running 4 times a week – this is so that the body has time to recover from the high mileage before going into the race. Getting excited now!
A special shout out some friends that did marathons this weekend! Asta completed the DC Rock ‘n’ Roll Marathon, and Nicole finished the LA Marathon (her first!) – CONGRATS LADIES! 🙂
Posted on March 19, 2012, in Marathon training and tagged 12 miles, 20 days left, 2006 study, 3 weeks, 75%, A.A. Berlin, adjusted volume, asta, depression, exercise withdrawal, fatigue, hilly, hot, hunger, ice bath, injury, insatiable, last mile, Matt, mood swing, mood swings, moody, nicole, post-marathon blues, rest, shout out, taper, week 15. Bookmark the permalink. 1 Comment.