Wednesday, June 11, 2008

Build Stage I Training Schedule and Thoughts on Pain After Exercise

I sat down earlier this week and came up with a schedule - I modified it today after feeling very sore after the Bike on Tuesday. High-intensity workouts, although shorter, will initially put some strain on the muscles, and that's exactly what happened. Instead of Biking, Swimming then Running back to back, I modified the schedule and included Yoga between the Bike and Swim, because this morning I felt pretty sore and fatigued. So, here's my schedule for this week (and probably next week as well):

6/9 Mon: Yoga
6/10 Tue: Bike 45 minutes (3-4 5X2 intervals (with gradual intensity buildup), 10 min hold at mid-effort, cooldown)
6/11 Wed: Yoga
6/12 Thu: Swim 1500m (200m warm up, 300 (low)/500 (mid)/200 (high) intensities, 200 drills, 100 cool down)
6/13 Fri: Run (3 miles, fast pace at high intensity), weights/strength training in the evening
6/14 Sat: Power plate strength training, Swim (1500-1700m)
6/15 Sun: Yoga, Bike (1 hr, same interval mix as Tuesday, with 15-20 min hold at mid-effort)

Fri-Sun might be a challenge, but I'll modify as I go. However, Monday is rest day so I will try to push through the weekend and enjoy the offday.

I just wanted to address one very important thing before I end today's entry - it's about PAIN, our sore subject (pun intended). I know it is daunting when we perceive some level of soreness, discomfort and pain after a workout, because we tend to think, "ok what is happening here?" The truth of the matter is, it is NORMAL to feel sore after a workout - people with decent health and strength still get pretty sore after a workout (many of the triathletes I know carry ibuprofen around at all times). For us, it will be a bit more intense - however, if you put it in perspective, that is really no reason to freak out. We need to stretch more, eat better to aid recovery of our muscles (protein, water, vitamins A,C,E - pls see my previous entries) and sleep well (don't say "but i have fibro, i can't sleep well" - take natural supplements that suit you). I don't ever NOT feel pain or soreness after a workout - in fact, I am sometimes limping and walking around with a stiff neck the next day. I do what I call active pain management - basically, I do what i can to reduce the pain and stiffness, while preventing the worst by eating right and stretching (and yoga) before and after workouts.

If it were as easy as working out in whatever way we wanted, eating whatever we wanted, and doing nothing about pre and post-workout activities, then everybody would be doing what some of us are doing. Exercising is challenging for all people at all health levels - wonder why so many people in the US are obese??? It takes work to exercise regularly and live a healthy life. It's work, but I also think it's quite fun to learn about our body and nutrition on so many levels. There is science behind all this, and we are smarter for knowing what we know - and it actually has a positive effect on our lives.

I try to abandon my fear towards pain - instead of being reactive to pain, let's take control and be proactive about managing it.

Before I close - when it comes to stretching, I think has some very cool articles about stretching for specific purposes. I recommend searching articles for stretching the hip, quadraceps, IT band, shoulders, calves and back. Well I guess the entire body. :) I do these stretches pretty much every day, even when I don't exercise. Your muscles will LOVE you for treating them right.

God bless*


Anonymous said...

You call this stage 1. I can't do simple weight training at physical therapy some days. I can run on the elliptical for 20 minutes some days. Is this how you started after being diagnosed?

Minnie S. Lee said...

of course - worse, forget even any minutes on the elliptical! well in fact, i still have those days. don't let one bad day fool you into not doing it, be grateful for the one day you can even do a 20 minute walk. that's the attitude I keep with me in order to stay consistent. When i first started training 4 years ago, I fell ill every week. it was really awful. that's how i learned to take baby steps.

I just did some moderately rigorous strength training today and have been doing this week...i've felt some strong reactions twice. so it still happens. but it's just a part of the process - when it happens, the key is to REST, not push it. Recover fully before you get back in. and don't forget to eat a lot of fresh/raw veggies and lean protein.