Just a quick update - since my race on 8/23, I have really been doing...the very thing I should be doing. Resting, sleeping, keeping my exercises to a minimum. For the first two weeks after the race, I got on the bike and span for like 45 minutes twice, went swimming once, and then focused on stretching and started some strength training again. I slept 9-10 hours when I could, especially on the weekends. I kinda splurged on some yummy food to treat myself. All in all, I feel great and I am ready to start again. This past Friday, I went on my first quick run in over two weeks - my legs felt refreshed and i could tell it was ready to train again for my next half-marathon (probably in January 2009).
My goal for the next two weeks is to continue on the moderate/easy spins and runs, and start swimming again more regularly. nothing intense, just something I can ease myself into.
Thinking ahead of my next racing season - I'm thinking Lavaman in Kona (March, Olympic distance), NYC Triathlon (July, Olympic distance), and then a half ironman in October/November (undecided which race).
It's Sunday afternoon, I'm getting some work done in the office but I thought I'd give an update real quick about my life after the big race. It's all about resting, being lazy when i want to and easing slowly back into training.
My health is just unbelievably good. I am so grateful and I can't even believe it sometimes. But i also know that i need to keep moving forward and not settle where i am right now - when I am better i often go back to my old/bad habits and get myself in trouble again, so I have to make sure that i don't lose track of my routine, while still allowing some room for myself to let go once in a while. I'm not a robot :)
Hope you are all getting better, bit by bit, day by day...
Sunday, September 14, 2008
Thursday, August 28, 2008
Santa Barbara Long Course Triathlon Post Post Mortem
Now here comes the more suprising part - the morning after.
I go into each race prepared for a day long of pain that comes the next morning. There was never a time i didn't have a full day spent in bed after a long race.
Within 2 hrs after the race, I got a massage, which enabled me to walk again. I simply walked into the door limping and walked out skipping. I was still quite tired, so I spent the rest of the afternoon drinking a lot of water, eating a lot of vegetables and proteins and took a nice long nap late in the afternoon. At dinner, I had a big steak to treat myself (i was thinking to myself protein, iron and fat recovery).
Around 5am the next morning I woke up with some disturbing pain in my usual right hip and upper thigh, so I got up and got some ice to strap around the inflammed areas. After stretching a little more I fell asleep again for another couple of hours. I was sore all over, but it wasn't as bad - it just felt like I had a good work out. I was tired, but my friend who raced with me who doesn't have fibromyalgia was also tired. I was *naturally* tired.
When I finally got up around 8am to start the day, I paused. I paused to check if this was for real - this meaning feeling...ok...like any other day! My shoulders weren't burning, my ankles were sore from the race but not burning as if they were being ground by sandpaper as in my usual flare-ups. My head was clear, I was smiling. My friend Shirley was amazed too. I felt like a whole new chapter of my life was opening up. I was still in disbelief, but I wanted to make sure I sustained that feeling so I kept drinking a lot of water and drinking my protein drinks and made sure I took my vitamins.
That afternoon, we left Santa Barbara and went to the Camarillo outlet mall and spent about an hour and a half there. I even drove and I was feeling fine. Amazing!
Since then, I worked late many nights (including Sunday night when I returned from Santa Barbara), managing to sleep maybe about 5 hours a day for 3 days. I was worried that my body would breakdown. But besides being really tired yesterday, I actually did VERY well. I just lived through a miracle, i think. I cannot believe to this day how well i have been feeling since the race. But i'm LOVING it.
I thought about what could have brought about this change. Here are my thoughts:
1. I have been eating healthy consistently over the past 7-8 months.
2. I have been taking vitamins, antioxidant and omega-3 supplements religiously.
3. Before a workout (and before the race) I drank FRS to help my body recover faster post-workout.
4. After a workout (and after the race) I took extra protein in my body through shakes or bars (ProEnergy protein powder, Think Thin bars) throughout the day, to give my muscles better ability to recover.
5. I stretched religiously before and after workouts (and the race).
6. I rested as much as I could when I had the time, even it cost me my social life.
These six principles, coupled with my efforts to remain stress-free and positive no matter WHAT happens, I believe have truly helped me build the endurance and strength to recover FASTER and BETTER compared to even a year ago. It is unbelievable still, but I really do believe that consistency paid off. One day at a time...240 days later, my body turned around. If there is such a thing as *remission* in fibromyalgia, I would like to say that I am in it.
Of course all of these milestones don't come without help from others. I would like to thank the following people in my life that got me through the tough times and helped me improve my mind and body (in no specific order):
- Dr. Chyung at 3 Angels Health: my acupuncturist who cared with her heart, not just her needles. You sure are an Angel!
- Edwin at Phase IV/Forster Physical Therapy: physical therapist and trainer who got me through both physical therapy and strength training (and more training to come), who understood my passion and mission to get back into training.
- Dianna Linden, my genius, compassionate and AMAZING sports massage therapist and friend: she was instrumental in enabling my muscles to get looser and therefore stronger. it is because of her that my muscles were able to recover as fast as it did after a quick little massage post-race. It was because of her i became more aware of my body, my muscles and also my mindset.
- Shirley, my dear friend: thank you for encouraging me through every single race. Thank you for being there for me at the finish line. Thank you for being the energetic force in my life.
- Frank, my good friend: thank you for listening to my dreams and encouraging me to pursue them. I must have tired you out with all my ranting about doing this and doing that and achieving this and achieving that, etc etc...but you never got tired of it (at least you didn't show). Somehow you understood, and continue to understand. So THANK YOU.
I guess the point of it all is that... there is hope. If we try hard enough, if we keep thinking of ways to improve our days, if we just don't give up, before we know it we will find ourselves where we have always wanted to be. Please, please, if you are suffering now, please look ahead...no, SEE ahead, where you are running, happy, smiling and much less in pain much less frequently...and just keep doing the right thing. Our body reacts to what we give it, so just keep giving the good things. It will thank you back, in due time.
My heart is full of joy and my eyes are full of tears as I'm writing this, as I keep replaying the past...4-5 years of change. I just finished watching Obama's speech about his dream and the change that is in our own hands. I think about my dream and the change in my life that was hiding inside my own two hands (and for so many years I thought it was in everybody else's hands but mine!!!!). I am overwhelmed a bit at times, but thankful, and I am determined to move forward to keep proving to those who are still doubtful, to go out there and go for your first walk around the block, to sit up and stretch your arms and legs way out to loosen up those tight muscles, and to believe that your life can be better. It just HAS to be.
p.s. Ms. Anonymous who left me a beautiful note last night, THANK YOU, and keep running your race! Your races are by no means short and you know it.
I go into each race prepared for a day long of pain that comes the next morning. There was never a time i didn't have a full day spent in bed after a long race.
Within 2 hrs after the race, I got a massage, which enabled me to walk again. I simply walked into the door limping and walked out skipping. I was still quite tired, so I spent the rest of the afternoon drinking a lot of water, eating a lot of vegetables and proteins and took a nice long nap late in the afternoon. At dinner, I had a big steak to treat myself (i was thinking to myself protein, iron and fat recovery).
Around 5am the next morning I woke up with some disturbing pain in my usual right hip and upper thigh, so I got up and got some ice to strap around the inflammed areas. After stretching a little more I fell asleep again for another couple of hours. I was sore all over, but it wasn't as bad - it just felt like I had a good work out. I was tired, but my friend who raced with me who doesn't have fibromyalgia was also tired. I was *naturally* tired.
When I finally got up around 8am to start the day, I paused. I paused to check if this was for real - this meaning feeling...ok...like any other day! My shoulders weren't burning, my ankles were sore from the race but not burning as if they were being ground by sandpaper as in my usual flare-ups. My head was clear, I was smiling. My friend Shirley was amazed too. I felt like a whole new chapter of my life was opening up. I was still in disbelief, but I wanted to make sure I sustained that feeling so I kept drinking a lot of water and drinking my protein drinks and made sure I took my vitamins.
That afternoon, we left Santa Barbara and went to the Camarillo outlet mall and spent about an hour and a half there. I even drove and I was feeling fine. Amazing!
Since then, I worked late many nights (including Sunday night when I returned from Santa Barbara), managing to sleep maybe about 5 hours a day for 3 days. I was worried that my body would breakdown. But besides being really tired yesterday, I actually did VERY well. I just lived through a miracle, i think. I cannot believe to this day how well i have been feeling since the race. But i'm LOVING it.
I thought about what could have brought about this change. Here are my thoughts:
1. I have been eating healthy consistently over the past 7-8 months.
2. I have been taking vitamins, antioxidant and omega-3 supplements religiously.
3. Before a workout (and before the race) I drank FRS to help my body recover faster post-workout.
4. After a workout (and after the race) I took extra protein in my body through shakes or bars (ProEnergy protein powder, Think Thin bars) throughout the day, to give my muscles better ability to recover.
5. I stretched religiously before and after workouts (and the race).
6. I rested as much as I could when I had the time, even it cost me my social life.
These six principles, coupled with my efforts to remain stress-free and positive no matter WHAT happens, I believe have truly helped me build the endurance and strength to recover FASTER and BETTER compared to even a year ago. It is unbelievable still, but I really do believe that consistency paid off. One day at a time...240 days later, my body turned around. If there is such a thing as *remission* in fibromyalgia, I would like to say that I am in it.
Of course all of these milestones don't come without help from others. I would like to thank the following people in my life that got me through the tough times and helped me improve my mind and body (in no specific order):
- Dr. Chyung at 3 Angels Health: my acupuncturist who cared with her heart, not just her needles. You sure are an Angel!
- Edwin at Phase IV/Forster Physical Therapy: physical therapist and trainer who got me through both physical therapy and strength training (and more training to come), who understood my passion and mission to get back into training.
- Dianna Linden, my genius, compassionate and AMAZING sports massage therapist and friend: she was instrumental in enabling my muscles to get looser and therefore stronger. it is because of her that my muscles were able to recover as fast as it did after a quick little massage post-race. It was because of her i became more aware of my body, my muscles and also my mindset.
- Shirley, my dear friend: thank you for encouraging me through every single race. Thank you for being there for me at the finish line. Thank you for being the energetic force in my life.
- Frank, my good friend: thank you for listening to my dreams and encouraging me to pursue them. I must have tired you out with all my ranting about doing this and doing that and achieving this and achieving that, etc etc...but you never got tired of it (at least you didn't show). Somehow you understood, and continue to understand. So THANK YOU.
I guess the point of it all is that... there is hope. If we try hard enough, if we keep thinking of ways to improve our days, if we just don't give up, before we know it we will find ourselves where we have always wanted to be. Please, please, if you are suffering now, please look ahead...no, SEE ahead, where you are running, happy, smiling and much less in pain much less frequently...and just keep doing the right thing. Our body reacts to what we give it, so just keep giving the good things. It will thank you back, in due time.
My heart is full of joy and my eyes are full of tears as I'm writing this, as I keep replaying the past...4-5 years of change. I just finished watching Obama's speech about his dream and the change that is in our own hands. I think about my dream and the change in my life that was hiding inside my own two hands (and for so many years I thought it was in everybody else's hands but mine!!!!). I am overwhelmed a bit at times, but thankful, and I am determined to move forward to keep proving to those who are still doubtful, to go out there and go for your first walk around the block, to sit up and stretch your arms and legs way out to loosen up those tight muscles, and to believe that your life can be better. It just HAS to be.
p.s. Ms. Anonymous who left me a beautiful note last night, THANK YOU, and keep running your race! Your races are by no means short and you know it.
Wednesday, August 27, 2008
Santa Barbara Long Course Triathlon Post Mortem
I don't know where to start.
Last Saturday, 8/23, I crossed the finish line of my longest triathlon race to date. 1 mile swim, 34 mile bike and 10 mile run. All I can remember really was the pain and the recurring temptation to quit during the run. And the moment of crossing the finish line - as I was greeted by several friends of mine - that made all the pain so worthwhile. The minute I hugged my friend Shirley as she welcomed me, I couldn't stop the tears from gushing out of my eyes. But i finished something i've been preparing for a long, long time. During the preparation, I faced injuries, fatigue, long work hours that kept me from training, poor training rides, poor training runs and awful training swim days... Even to the last minute leading up to the race, I had to fight my own doubts about being able to do this race.
I knew that I had to keep going. I knew that i had to commit to this race. If i didn't, everything I have been sharing with you through this blog would go in vain. I thought of those who couldn't do what I do, who suffer the pain over which they have no control, I thought of how it would make me feel to be able to finish, and the hope I may be able to share as a result.
The swim was tough. it was cold, it was murky, and my wetsuit was suffocating me (i must have grown out of it, from the muscle mass i've gained from strength training), but the moments from it have already been forgotten....the bike was hard, on a fairly hilly course (about 80% of Wildflower), but it was manageable and rather fun to tackle those hills one after another. But the run, the run....was a true test of my endurance and mental strength. I had never run 10 miles after biking 34 miles. I never ran more than 7 miles (without a preceding bike ride!) during my training run. I had no idea what to expect. The minute i started running, my back was already pinching (I had a back spasm 5 days before the race, just to add a little background story) which made me cringe every time i landed on my right foot. Miraculously, the back pain disappeared maybe 2 miles in, then the pain started to move towards the hips...usually during training it would start around mile 4. Worried that my upper quads may tighten up as they usually do during training, I ran in intervals of 8-10 mins between 1.5-2 minute walks.
I approached this run in intervals - one interval at a time. The more i thought about the entire 10 miles, I only got frustrated and even more tired. I distracted myself by saying hi to fellow runners, cheering on others, cracking jokes and just smiling. By doing so I managed to get through 7 miles. At that point, i thought, hey i can do the next 3 miles, easy. Yes, i mean, it's only 3 miles, right? Wrong. My hips started fatiguing FAST, and they were tightening up more and more every minute. At that point, my right upper thigh and hip flexor were too weak to enable my legs to move up and down/front and back. I was practically at walking pace, and my legs my hip were sinking. The sun was hot and the course was nearly emptying out. I was getting passed by many people, I was lagging even more. I nearly stopped twice wondering if i should or could continue. All i could think was quitting. But i kept going...and as the pain increased i wanted to get to that finish line so badly, and i started thinking..."why am i doing this? what in my life has driven me to be here right now?" and then i started tearing up a little. I was very frustrated and i wished that i didn't have fibromyalgia. But i also knew that it was my mission to complete this race, keep going, and cross that finish line. I wiped my tears and dragged my legs forward....then all of a sudden i heard a man shout to me "Keep those legs moving, you can do it!" His voice and words of encouragement lifted me up, firmed up my determination and kept me going. I started running again, biting my lips. I started singing, i started saying the daily prayer, repeat and repeat and repeat.....until the finish line became visible from about quarter of a mile away. I kept going, trying to go as fast as I could.
The final few sprints to the finish line...I was dizzy, I couldn't really see or hear anything. I could vaguely hear my friends shouting my name, and right before i crossed the finish line I finally saw them waving at me (they told me they were shouting and waving for a while, but i didn't even notice)...as i looked up at the clock that read 6 hours 15 minutes and 26 seconds (i think!) I was crossing the finish line. FINALLY. My first long course triathlon....my pathway to a half ironman next year!
I was in so much pain, but I was so overwhelmed with a sense of surprise and gratitude. I couldn't believe it. I'm done! I finished! I battled with my thoughts of doubt and fear, and at the end I was standing as a finisher.
Immediately I promised myself that I would train for a half ironman distance next year. I am going to do it. **
Last Saturday, 8/23, I crossed the finish line of my longest triathlon race to date. 1 mile swim, 34 mile bike and 10 mile run. All I can remember really was the pain and the recurring temptation to quit during the run. And the moment of crossing the finish line - as I was greeted by several friends of mine - that made all the pain so worthwhile. The minute I hugged my friend Shirley as she welcomed me, I couldn't stop the tears from gushing out of my eyes. But i finished something i've been preparing for a long, long time. During the preparation, I faced injuries, fatigue, long work hours that kept me from training, poor training rides, poor training runs and awful training swim days... Even to the last minute leading up to the race, I had to fight my own doubts about being able to do this race.
I knew that I had to keep going. I knew that i had to commit to this race. If i didn't, everything I have been sharing with you through this blog would go in vain. I thought of those who couldn't do what I do, who suffer the pain over which they have no control, I thought of how it would make me feel to be able to finish, and the hope I may be able to share as a result.
The swim was tough. it was cold, it was murky, and my wetsuit was suffocating me (i must have grown out of it, from the muscle mass i've gained from strength training), but the moments from it have already been forgotten....the bike was hard, on a fairly hilly course (about 80% of Wildflower), but it was manageable and rather fun to tackle those hills one after another. But the run, the run....was a true test of my endurance and mental strength. I had never run 10 miles after biking 34 miles. I never ran more than 7 miles (without a preceding bike ride!) during my training run. I had no idea what to expect. The minute i started running, my back was already pinching (I had a back spasm 5 days before the race, just to add a little background story) which made me cringe every time i landed on my right foot. Miraculously, the back pain disappeared maybe 2 miles in, then the pain started to move towards the hips...usually during training it would start around mile 4. Worried that my upper quads may tighten up as they usually do during training, I ran in intervals of 8-10 mins between 1.5-2 minute walks.
I approached this run in intervals - one interval at a time. The more i thought about the entire 10 miles, I only got frustrated and even more tired. I distracted myself by saying hi to fellow runners, cheering on others, cracking jokes and just smiling. By doing so I managed to get through 7 miles. At that point, i thought, hey i can do the next 3 miles, easy. Yes, i mean, it's only 3 miles, right? Wrong. My hips started fatiguing FAST, and they were tightening up more and more every minute. At that point, my right upper thigh and hip flexor were too weak to enable my legs to move up and down/front and back. I was practically at walking pace, and my legs my hip were sinking. The sun was hot and the course was nearly emptying out. I was getting passed by many people, I was lagging even more. I nearly stopped twice wondering if i should or could continue. All i could think was quitting. But i kept going...and as the pain increased i wanted to get to that finish line so badly, and i started thinking..."why am i doing this? what in my life has driven me to be here right now?" and then i started tearing up a little. I was very frustrated and i wished that i didn't have fibromyalgia. But i also knew that it was my mission to complete this race, keep going, and cross that finish line. I wiped my tears and dragged my legs forward....then all of a sudden i heard a man shout to me "Keep those legs moving, you can do it!" His voice and words of encouragement lifted me up, firmed up my determination and kept me going. I started running again, biting my lips. I started singing, i started saying the daily prayer, repeat and repeat and repeat.....until the finish line became visible from about quarter of a mile away. I kept going, trying to go as fast as I could.
The final few sprints to the finish line...I was dizzy, I couldn't really see or hear anything. I could vaguely hear my friends shouting my name, and right before i crossed the finish line I finally saw them waving at me (they told me they were shouting and waving for a while, but i didn't even notice)...as i looked up at the clock that read 6 hours 15 minutes and 26 seconds (i think!) I was crossing the finish line. FINALLY. My first long course triathlon....my pathway to a half ironman next year!
I was in so much pain, but I was so overwhelmed with a sense of surprise and gratitude. I couldn't believe it. I'm done! I finished! I battled with my thoughts of doubt and fear, and at the end I was standing as a finisher.
Immediately I promised myself that I would train for a half ironman distance next year. I am going to do it. **
Saturday, July 26, 2008
Catching Up
It's been a while. Where do I begin?
From July 3rd to 14th, I was traveling in Spain. A dear friend of mine got married in Laguardia, Spain. I used the opportunity to travel to some of the cities I've always wanted to visit. I knew that, because of the wedding and having many of my friends fly into Spain, there would be days and nights that I would party and stay out, much more intensely than I have been doing over the past couple of years (which has been very minimal). I also knew that traveling by air over a long period of time (10+ hrs) would stiffen my back, hips and shoulder muscles.
I prepared myself as well as I could for this trip, by abiding to the following key principles:
1. Drink FRS every day to get my vitamins and antioxidants
2. Spend some time alone in certain cities where I can to get ample rest and sleep (i.e. don't be susceptible to friends' coaxing to go out and stay out all the time)
3. Run, even for 20 minutes, every other day
4. Don't stress about keeping a strict schedule - if tired, rest and go with the flow. Enjoy the trip, not create boot camp.
Despite 3-4 days of *obligatory* partying, I have to say I survived this rather long and busy trip pretty well. However, a week after I returned to LA, I caught a pretty heavy duty flu, and I was aching pretty much all week. I slept about 9 hours last night, got up and went to my power plate class and swam for a quick 25 minutes. This was my first work out in a full week, as I was not able to work out at all this week once the flu hit me. The flu subsided in a day, but the inflammation and congestion/fogginess stayed for the rest of the week.
I was quite frustrated having to deal with the pain again, but what scared me the most was the possibility of going through what i had been through in the Fall of last year, when I was in pain pretty much every day no matter what I did for myself. My mind had to fight the temptation to get discouraged. My mind had to erase the vision of me being in pain every day again. I went to work, got my work done, continued to take my vitamins, started eating healthy again (in Spain, your healthy food options are limited). I couldn't work out all week and I was pretty stressed so for a couple of nights i ended up woking up with heart palpitations and complete insomnia (haven't had that in YEARS). That ALMOST pushed me over the edge. I just had to keep strong and wait, fighting every minute the self-pity and sense of depression luring me back in to the dark.
Today, after a decent night of sleep and the workouts I managed to do this morning, I feel pretty good. I will rest up for the rest of the day, go to bed early and go for a bike ride tomorrow morning.
I have caught up, and am hopefully back on track.
Full training to start next week. Again.
From July 3rd to 14th, I was traveling in Spain. A dear friend of mine got married in Laguardia, Spain. I used the opportunity to travel to some of the cities I've always wanted to visit. I knew that, because of the wedding and having many of my friends fly into Spain, there would be days and nights that I would party and stay out, much more intensely than I have been doing over the past couple of years (which has been very minimal). I also knew that traveling by air over a long period of time (10+ hrs) would stiffen my back, hips and shoulder muscles.
I prepared myself as well as I could for this trip, by abiding to the following key principles:
1. Drink FRS every day to get my vitamins and antioxidants
2. Spend some time alone in certain cities where I can to get ample rest and sleep (i.e. don't be susceptible to friends' coaxing to go out and stay out all the time)
3. Run, even for 20 minutes, every other day
4. Don't stress about keeping a strict schedule - if tired, rest and go with the flow. Enjoy the trip, not create boot camp.
Despite 3-4 days of *obligatory* partying, I have to say I survived this rather long and busy trip pretty well. However, a week after I returned to LA, I caught a pretty heavy duty flu, and I was aching pretty much all week. I slept about 9 hours last night, got up and went to my power plate class and swam for a quick 25 minutes. This was my first work out in a full week, as I was not able to work out at all this week once the flu hit me. The flu subsided in a day, but the inflammation and congestion/fogginess stayed for the rest of the week.
I was quite frustrated having to deal with the pain again, but what scared me the most was the possibility of going through what i had been through in the Fall of last year, when I was in pain pretty much every day no matter what I did for myself. My mind had to fight the temptation to get discouraged. My mind had to erase the vision of me being in pain every day again. I went to work, got my work done, continued to take my vitamins, started eating healthy again (in Spain, your healthy food options are limited). I couldn't work out all week and I was pretty stressed so for a couple of nights i ended up woking up with heart palpitations and complete insomnia (haven't had that in YEARS). That ALMOST pushed me over the edge. I just had to keep strong and wait, fighting every minute the self-pity and sense of depression luring me back in to the dark.
Today, after a decent night of sleep and the workouts I managed to do this morning, I feel pretty good. I will rest up for the rest of the day, go to bed early and go for a bike ride tomorrow morning.
I have caught up, and am hopefully back on track.
Full training to start next week. Again.
Monday, June 16, 2008
My First Brick Workout in Over A Year
Can this be true? After a strenuous brick workout yesterday, I am feeling pretty decent!!
A Brick workout is where you combine two of the three legs of a triathlon, in order to condition our muscles to get used to switching from one sport to another. The most common one is the Bike to Run brick, because it is usually the hardest on your legs to make the switch from Bike to Run. Yesterday I did my first brick, risking feeling some serious level of pain this morning. I spent 90 minutes on the bike (on the trainer, so it was non-stop spinning, no coasting or stopping like you would usually do on a road ride), then changed into running gear and jogged/walked (usually 3 minute jog/1 minute walk intervals) for about 25 minutes. In the beginning of the run I actually felt pretty good, but towards the 15-20 minute mark my legs started to feel quite fatigued. I tried to sprint towards the end but at that point my heart rate was over 171, so I had to cool down. My runs are still weak, and I need to focus on that over the next couple of weeks.
After the brick, I stretched diligently for 20 minutes, iced my back, upper quads and hip, rested for a couple of hours. While I was resting I drank a carbohydrate/potassium drink, ate protein rich foods to help muscle recovery and drank a ton of water. After that I stretched again, then took a hot epsom salt bath. I was dead scared that if i didn't take all measures possible (to my limited knowledge), I would end up waking up with unbearable pain the next day. And I had a long Monday to deal with at work. Being in pain was really not an option (but of course I get myself in trouble by doing a brick for 2 hours+, setting myself up, but hey you never know until you try...).
This morning I woke up and paused. 'How am I feeling right now?' I asked myself. I was no doubt pretty stiff, but i wasn't in pain. I was so amazed and so grateful. I got up, did some back and hip stretches and then i jumped in the shower.
I feel pretty good considering - i'm a little tired, a little tight on the right quads, but I am doing really well! What a great feeling!
Recovery is just as important as the workout itself - if not more.
Well, before I make any conclusions let's see how i feel tomorrow morning. :)
A Brick workout is where you combine two of the three legs of a triathlon, in order to condition our muscles to get used to switching from one sport to another. The most common one is the Bike to Run brick, because it is usually the hardest on your legs to make the switch from Bike to Run. Yesterday I did my first brick, risking feeling some serious level of pain this morning. I spent 90 minutes on the bike (on the trainer, so it was non-stop spinning, no coasting or stopping like you would usually do on a road ride), then changed into running gear and jogged/walked (usually 3 minute jog/1 minute walk intervals) for about 25 minutes. In the beginning of the run I actually felt pretty good, but towards the 15-20 minute mark my legs started to feel quite fatigued. I tried to sprint towards the end but at that point my heart rate was over 171, so I had to cool down. My runs are still weak, and I need to focus on that over the next couple of weeks.
After the brick, I stretched diligently for 20 minutes, iced my back, upper quads and hip, rested for a couple of hours. While I was resting I drank a carbohydrate/potassium drink, ate protein rich foods to help muscle recovery and drank a ton of water. After that I stretched again, then took a hot epsom salt bath. I was dead scared that if i didn't take all measures possible (to my limited knowledge), I would end up waking up with unbearable pain the next day. And I had a long Monday to deal with at work. Being in pain was really not an option (but of course I get myself in trouble by doing a brick for 2 hours+, setting myself up, but hey you never know until you try...).
This morning I woke up and paused. 'How am I feeling right now?' I asked myself. I was no doubt pretty stiff, but i wasn't in pain. I was so amazed and so grateful. I got up, did some back and hip stretches and then i jumped in the shower.
I feel pretty good considering - i'm a little tired, a little tight on the right quads, but I am doing really well! What a great feeling!
Recovery is just as important as the workout itself - if not more.
Well, before I make any conclusions let's see how i feel tomorrow morning. :)
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 www.about.com 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*
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 www.about.com 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*
Sunday, June 8, 2008
A Quick Update
It's been a while since my last blog entry. Life has been a bit hectic lately, but in a very positive way. I started a new job with more challenging work and greater responsibilities, which led me to a couple of long hours and late nights. My training plan was to start buildup stage I, after ending my base training stage at the end of May. Due to the hectic work schedule, training plans have been compromised a bit. However, instead of stressing about what I couldn't achieve in the past week, I have decided to just jump back into training and go from there.
More importantly, I just wanted to show my appreciation to those who have been reading my blogs and sending me messages and comments - most of you were all so encouraging and wonderful. I truly appreciate your honest opinions about my blog and I am very happy to hear that some of you are determined to start changing your lives. Thank you, and please let me know how you are doing!
I have been most grateful for my ability to work long hours for weeks without having a bad flareup day - granted, days haven't been easy and I could sense some level of inflammation in the mornings, but I truly have been enjoying a steady level of health. I feel that all the hard work over the past 5-6 months have been paying off. This weekend, however, I did feel exhausted and achy all around on Saturday....but not too bad that it kept me trapped in bed. Flareups are short-lived and pain is lighter. I am so grateful.
Once I get my buildup stage I training schedule figured out I will post a sample two-week schedule. I have some work cut out for me.
More importantly, I just wanted to show my appreciation to those who have been reading my blogs and sending me messages and comments - most of you were all so encouraging and wonderful. I truly appreciate your honest opinions about my blog and I am very happy to hear that some of you are determined to start changing your lives. Thank you, and please let me know how you are doing!
I have been most grateful for my ability to work long hours for weeks without having a bad flareup day - granted, days haven't been easy and I could sense some level of inflammation in the mornings, but I truly have been enjoying a steady level of health. I feel that all the hard work over the past 5-6 months have been paying off. This weekend, however, I did feel exhausted and achy all around on Saturday....but not too bad that it kept me trapped in bed. Flareups are short-lived and pain is lighter. I am so grateful.
Once I get my buildup stage I training schedule figured out I will post a sample two-week schedule. I have some work cut out for me.
Subscribe to:
Posts (Atom)
