went for a 10k run this morning. the feeling is as per last
week. The leg is heavy, my lungs are slightly overworked. Timing
was bad. 
my running partner say..." i think u have a BURNOUT"...... 
Runners' Burnout: It'll Stop You In Stride
By James Raia
It's not uncommon for an athlete to achieve a goal and then have
difficulty staying motivated. The predicament is one variety of
athlete burnout, and it doesn't discriminate whether you thrive on
walking, swimming, cycling or running marathons.
Athlete burnout can also occur as a result of stale training
habits, overracing and overtraining as well as a mental letdown.
And it doesn't matter if you're an elite athlete or a weekend
warrior.
In her 1993 book, "How To Train For and Run Your Best Marathon,"
author and three-time women's U.S. Olympic Marathon Trials
competitor Gordon Bakoulis offered a succinct description and
burnout warning.
"Don't race too frequently," Bakoulis wrote. "Just like running too
much mileage or doing too many speed workouts, overracing can lead
to excessive fatigue, burnout, and it may contribute to
injury.
"A good test of whether you're race too frequently is your mindset
as you approach a race. You should have a feeling of eager
anticipation and excitement. If you approach a race with a sense of
listlessness or boredom - or worse, dread - you have probably been
overracing."
Another sure sign of overracing or athlete burnout, Bakoulis
suggests, is a sudden, otherwise unexplained dip in race
performances.
But a "burned out," runner can also use the problem as a blessing
in disguise. In fact, if an athlete recognizes the symptoms, they
can refocus their training and even improve their running.
Shawn McDonald knows the burnout phenomenon as well as anyone. The
44-year-old cancer researcher in La Jolla, Calif., has completed
dozen of marathons and ultramarathons, including several 10 -mile
races. But even an athlete of McDonald's caliber knows the value of
an relaxed mileage week. As a result, he reduces his running
mileage and incorporates other forms of exercise after important
competitions.
"If one has a cutback week every fourth or fifth week, then in the
long run they will be a stronger and faster runner, have fewer
injuries and be much more likely to avoid burnout," said McDonald.
"It takes some planning and motivation to put these changes into
your running program, but it is the smartest thing to do."
McDonald's suggestions were offered as advice to an unmotivated
ultramarathon runner who sought advice on an Internet running
forum. But his thoughts are relevant to athletes in all sports and
of varying abilities.
Therefore, consider McDonald's guidelines for combating a lack of
motivation or burnout:
1.) Take a cutback week. Reduce your mileage by at least 50 percent
for a week or two. Take at least two days of during the reduced
scheduled week, and maybe try some cross training, cycling,
swimming or hiking, as examples. Other sports can revive your
mental outlook.
2). Change your exercise routine. Train on different routes than
you usually do. If you don't train on trails, head to a local park
or drive out of the city to run. Run with new friends or with a
group you haven't run with for a while. Try a group that trains
faster or slower than you usually do. Enter a local event and do it
as a pace workout, instead of an all-out race.
3). If you're an long-distance athlete, take at least the week
following your last event to train a lot less than normal. Don't
worry about your mileage. You won't lose your fitness level and
you'll be less susceptible to injury.
4). Be careful of long-lasting conditions such as dehydration and
lack of sleep. Overtraining and burnout is a downward spiral that
requires some changes in your training routine and mental outlook.
Chronic dehydration is more likely in the hot summer months.
Also, slow down the pace of your workouts in hot weather, and make
certain to drink more fluids before, during and after training
runs.
McDonald's advice and Bakoulis' offerings are, of course, the
opinions of elite and highly accomplished athletes.
But their suggestions are based on years of experience. And their
common sense practices could mean the difference between an athlete
giving up a sport or returning to a healthy and enjoyable
fitness-oriented lifestyle.
